Sanctuary for the Abused
Wednesday, November 30, 2016
Signs To Look For In An Abusive Personality
1. Jealousy: At the beginning of a relationship, an abuser will always say that jealousy is a sign of love; jealousy has nothing to do with love, it is a sign of possessiveness and lack of trust. He will question the other person about whom she talks to, accuse her of flirting, or be jealous of the time she spends with her family or friends. As the jealousy progresses, he may call frequently during the day or drop by unexpectedly. He may refuse to let you work for fear you will meet someone else, or even do strange behaviors like checking your car mileage or asking friends to watch you.
2. Controlling Behavior: At first, the batterer will say that this behavior is because he is concerned with your safety, your need to use your time well, or your need to make good decisions. He will be angry if you are late coming back from an appointment or a class, he will question you closely about where you went and whom you talked to. As this behavior gets worse, he may not let you make personal decisions about your clothing, hair style, appearance.
3. Quick Involvement: Many people in abusive relationships dated or knew their abusive partners for less than six months before they were married, engaged or living together. He comes on like a whirlwind, claiming, “You are the only person I could ever talk to” or “I’ve never felt like this for anyone before. He will pressure you to commit to the relationship in such a way that you may later feel guilty or that you are “letting him down” if you want to slow down involvement or break up.
4. Unrealistic Expectations: Abusive people will expect their partner to meet all their needs; he expects you to be the perfect boyfriend/ girlfriend, the perfect friend or the perfect lover. He will say things like, “If you love me, I’m all you need and you are all I need.” You are supposed to take care of all of his emotional needs.
5. Isolation: The abusive person will try to cut you off from all resources. He accuses you of being “tied to your mother’s apron strings,” or your friends of “trying to cause trouble” between you. If you have a friend of the opposite sex, you are “going out on him” and if you have friends of the same sex, he may accuse you of being gay.
6. Blames Others for Problems: He is chronically unemployed, someone is always waiting for him to do wrong or mess up or someone is always out to get him. He may make mistakes and blame you for upsetting him. He may accuse you of preventing him from concentrating on school. He will tell you that you are at fault for almost anything that goes wrong.
7. Blames Others for Feelings: He will tell you, “You make me mad,” “You are hurting me by not doing what I want you to do,” or “I can’t help being angry.” He really makes the decisions about how he thinks or feels, but will use feelings to manipulate you.
8. Hypersensitivity: An abusive person is easily insulted, and claims that their feelings are hurt when really he is very mad. He often takes the slightest setbacks as personal attacks. He will rant about things that are really just part of living like being asked to work overtime, getting a traffic ticket, being asked to help others with chores.
9. Cruelty to Animals or Children: This is a person who punishes animals brutally or is insensitive to their pain and suffering. He may tease younger brothers or sisters until they cry.
10.“Playful” use of Force in Sex: This kind of person is likely to throw you down or try to hold you down during making out, or he may want you to act out fantasies in which you are helpless. He is letting you know that the idea of sex is exciting. He may show little concern about whether you want affection and may sulk or use anger to manipulate you into compliance.
11. Verbal Abuse: In addition to saying things that are meant to be cruel and hurtful, this can be seen when the abusive person tries to degrade you, curses you, calls you names or makes fun of your accomplishments. The abusive person will tell you that you are stupid and unable to function without him. This may involve waking you up to verbally abuse you or not letting you go to sleep until you talk out an argument.
12. Dr. Jekyll and Mr. Hyde: Many people are confused by their abusive partner’s “sudden” changes in mood -- you may think he has a mental problem because he is nice one minute and the next minute he is exploding. Explosiveness and moodiness are typical of people who are abusive to their partners, and these behaviors are related to other characteristics like hypersensitivity.
13. *** Past Battering: This person may say that he has hit girlfriends in the past but the other person “made him do it.” You may hear from relatives or past girlfriends that he is abusive. An abusive person will be physically abusive to any one they are with if the other person is with them long enough for the violence to begin; situational circumstances do not change a person into an abuser.
14. *** Threats of violence: This could include any threat of physical force meant to control you: “I’ll slap you,” “I’ll kill you,” or “I’ll break your neck." Most people do not threaten their partners, but the abusive person will try to excuse his threats by saying, “Everybody talks that way.”
15. *** Breaking or Striking Objects: This behavior is used as a punishment (breaking loved possessions), but is mostly used to terrorize you into submission. The abuser may beat on the table with his fists, throw objects at or near you, kick the car, slam the door or drive at a high rate of speed or recklessly to scare you. Not only is this a sign of extreme emotional immaturity, but there is great danger when someone thinks they have the “right” to punish or frighten you.
16. *** Any Force During an Argument: This may involve an abusive partner holding you down, physically restraining you from leaving the room, any pushing or shoving. He may hold you against the wall and say, “You are going to listen to me.”
My partner loves me . . . he didn’t mean to hurt me. (Abuse is about power and control. It is not about love.)
My partner promised to get counseling. (Abusers tend to make promises when they feel they are not in control.)
When you file charges, you have taken control away from your abuser, who is likely to promise anything to get that control back.
It is just that my partner was under a lot of stress . . . or drunk. (You can chose to believe that there are reasons, but there can never be a justifiable reason for your abuse.)
It will never happen again. (It might. Chances are, it will if your abuser is not held accountable.)
It’s really not that bad, we have had great times. (All relationships have good and bad times, but violent relationships are not good for anyone. Healthy relationships are based on caring, equality and respect. They are not about power and control.)
Types of Abuse
EMOTIONAL ABUSE - This is often the first sign of abusive behavior exhibited by someone who batters. In the beginning it may as simple as the silent treatment, but it often progresses to angry words and put downs.
Finding faults in all your friends/family (this is the first step in the isolation process)
Withholding emotions, not talking or sharing, withholding approval or affections
Does not acknowledge your feelings
Name-calling, mocking, put-downs
Yelling, swearing, being lewd
Pressure tactics (using guilt trips, rushing you, threats to leave)
Humiliated in public (including outbursts of anger to insults in public)
Manipulation by lies, omitting facts, or telling only portions of the facts
Angry gestures, slamming doors, throwing things, hitting walls or furniture near you
Threats (to harm you, to not pay bills, to not buy groceries, etc.)
Using children (making threats to take them or to call DHS, criticizing your parenting skills)
ECONOMIC ABUSE - Again, this begins in subtle ways and develops into the abuser's dominant control over all economic aspects.
Insisting that you quit your job (saying he will take care of you, sites faults with coworkers and bosses - point out how they "mistreat" you)
Recanting on promises to pay bills (for example, your car payment, insurance, etc.)
Makes you account for your spending with no accounting for abuser's spending
Limiting your access to funds (taking ATM card or removing your name from accounts)
Not paying bills, buying groceries, or taking care of the children's needs
PHYSICAL ABUSE - This is usually first exhibited by getting "in your face" or invading your personal space during an argument and progresses into offensive and harmful touches.
Shouting at you
Invading your personal space
Refusing to let you leave
Being locked in/out of house
Destroying your possessions
Abandoned in dangerous places
Disabling car, hiding keys to car
Refusing medical care
Hurtful/unwanted touching of sexual parts
Rape (use of force, threats, coercion, or manipulation to obtain sex)
Intimidating by blocking exit, making threatening gestures
Refusing to let you sleep until he is ready to sleep/or making you go to sleep at the same time he does
Are You in an Abusive Relationship?
Answering the following questions may help you determine whether the relationship you are in is abusive. Check the questions that apply to you:
Does your partner:
Embarrass you in front of people?
Belittle your accomplishments?
Make you feel unworthy?
Criticize your sexual performance?
Constantly contradict himself/herself to confuse you?
Do things for which you are constantly making excuses to others or yourself?
Isolate you from many of the people you care about most?
Make you feel ashamed a lot of the time?
Make you believe he is smarter than you and therefore more able to make decisions?
Make you feel like you are crazy?
Make you perform sexual acts that are embarrassing or demeaning to you?
Use intimidation to make you do what he wants?
Prevent you from doing common-place activities such as visiting friends or family, or
talking to the opposite sex?
Control the financial aspects of your life?
Use money as a way of controlling you?
Make you believe that you can not exist without him?
Make you feel that there is no way out and that "you made your own bed and you must lie in it?
Make you find ways of compromising your feelings for the sake of peace?
Treat you roughly (grab, pinch, push, or shove you)?
Threaten you (verbally or with a weapon)?
Hold you to keep you from leaving after an argument?
Lose control when he is drunk or using drugs?
Get extremely angry, frequently, and without an apparent cause?
Escalate his anger into violence . . .slapping, kicking, etc?
Not believe that he has hurt you, nor feel sorry for what he has done?
Physically force you to do what you do not want to do?
Do you believe you can help your partner change his abusive behavior if you were only to change yourself in some way, if you only did some things differently, if you really loved him more?
Believe that you deserve to be abused or punished?
Find that not making him angry has become a major part of your life?
Do what he wants you to do, rather than what you want to do, out of fear?
Stay with him only because you’re afraid he might hurt you if you left?
If you answered "yes" to many of these questions, you have identified an abusive relationship. If the abuse has occurred during dating, it is very likely to continue after marriage. Once physical abuse has occurred, it is likely to occur again and to escalate over time. You cannot change your partner’s behavior. You can only change yourself. It is not necessary to stay in a relationship of fear. You have the right to choose how you wish to live.
Traits And Characteristics Of Violent Offenders
1. Low Frustration Tolerance - Reacts to stress in self-defeating ways, unable to cope effectively with anxiety, acts out when frustrated. Frustration leads to aggression.
2. Impulsive - Is quick to act, wants immediate gratification, has little or no consideration for the consequences, lacks insight, has poor judgment, has limited cognitive filtering.
3. Emotional Liability/Depression - Quick-tempered, short-fused, hot-headed, rapid mood swings, moody, sullen, irritable, humorless.
4. Childhood Abuse - Sexual and physical abuse, maternal or paternal deprivation,
rejection, abandonment, exposure to violent role models in the home.
5. Loner - Is isolated and withdrawn, has poor interpersonal relations, has no empathy for others, lacks feeling of guilt and remorse.
6. Overly sensitive - Hypersensitive to criticism and real or perceived slights, suspicious, fearful, distrustful, paranoid.
7. Altered Consciousness - Sees red, “blanking,” has blackouts, de-realization/depersonalization. ("It’s like I wasn’t there" or "It was me, but not me”), impaired reality testing, hallucinations.
8. Threats of Violence - Toward self and/or others, direct, veiled, implied, or conditional.
9. Blames Others – Projects blame onto others, fatalistic, external locus of control, avoids personal responsibility for behavior, views self as “victim” instead of “victimizer,” self-centered, sense of entitlement.
10. Chemical Abuse - Especially alcohol, opiates, amphetamines, crack, and hallucinogens (PCP, LSD), an angry drunk, dramatic personality/mood changes when under the influence.
11. Mental Health Problems Requiring In-Patient Hospitalization - Especially with arrest history for any offenses prior to hospitalization.
12. **History of Violence** - Towards self and others, actual physical force used to injure, harm, or damage. This element is the most significant in assessing individuals for potential dangerousness.
13. Odd/Bizarre Beliefs - Superstitious, magical thinking, religiosity, sexuality, violent fantasies (especially when violence is eroticized), delusions.
14. Physical Problems - Congenital defects, severe acne, scars, stuttering, any of which contribute to poor self-image, lack of self-esteem, and isolation. History of head trauma, brain damage/neurological problems.
15. Preoccupation With Violence Themes - Movies, books, TV, newspaper articles, magazines (detective), music, weapons collections, guns, knives, implements of torture, S & M, Nazi paraphernalia.
16. Pathological Triad/School Problems - Fire-setting, enuresis, cruelty to animals, fighting, truancy, temper tantrums, inability to get along with others, ejection of authority.
Alan C. Brantley, Traits and Characteristics of Violent Offenders, FBI Academy.
Tuesday, November 29, 2016
Relationship problems are endemic amongst covert incest survivors. They often fall for the wrong type of partner—someone who is a replica of their invasive parent. Thus, their emotional needs remain unfulfilled which leads to unhappy relationships.
Because of the conflicting emotions that result from growing up with an invasive parent, survivors usually find themselves both attracted and repulsed by members of the opposite sex (or same sex, depending on their sexual orientation and gender of the invasive parent).
In addition, since the atmosphere in which they were raised was sexually charged, it is common for survivors of covert incest to use sex as a means to intimacy. This can result in sexual addiction or other types of dysfunctional behaviors as an adult.
Covert incest can persist all the way into adulthood. As long as one remains in such a relationship, it is impossible to form healthy relationships with others. Unless the close bond with the invasive parent is altered, the parent will continue to interfere in the life of the child, causing problems to arise in relationships.
If the invasive parent refuses to change the nature of the relationship, there may be no other recourse than separation. This separation can be temporary or permanent. What is important is for the child to set firm boundaries which the parent cannot cross. Depending on the severity of the situation, it may even be necessary to permanently separate from the invasive parent.
Monday, November 28, 2016
WHY DOES IT TAKE SO LONG TO GET OVER A PATHOLOGICAL PARTNER?
Relationships with psychopaths take an unusually long time to recover from. Survivors often find themselves frustrated because they haven't healed as fast as they'd like. They also end up dealing with friends & therapists who give them judgmental advice about how it's "time to move on".
Whether you were in a long-term marriage or a quick summer fling, the recovery process will be the same when it comes to a psychopathic encounter. It takes at least 18-24 months to get your heart back in a good place, and even after that, you might have tough days. I certainly do!
The important thing here is to stop blaming yourself. Stop wishing it would go faster. Stop thinking that the psychopath somehow "wins" if you're still hurting. They are out of the picture now. This journey is about you. If you come to peace with the extended timeline, you'll find this experience a lot more pleasant. You can settle in, make some friends, and get cozy with this whole recovery thing.
So why is it taking so long?
You were in love
Yes, it was manufactured love. Yes, your personality was mirrored and your dreams manipulated. But you were in love. It's the strongest human emotion & bond in the world, and you felt it with all your heart. It is always painful to lose someone you loved - someone you planned to be with for the rest of your life.
The human spirit must heal from these love losses. Regardless of your abuser's intentions, your love was still very real. It will take a great deal of time and hope to pull yourself out of the standard post-breakup depression.
You were in desperate love
Here's where we branch off from regular breakups. Psychopaths manufacture desperation & desire. You probably worked harder for this relationship than any other, right? You put more time, energy, and thought into it than ever before. And in turn, you were rewarded with the nastiest, most painful experience of your life.
In the idealization phase, they showered you with attention, gifts, letters, and compliments. Unlike most honeymoon phases, they actually pretended to be exactly like you in every way. Everything you did was perfect to them. This put you on Cloud 9, preparing you for the identity erosion.
You began to pick up on all sorts of hints that you might be replaced at any time. This encouraged your racing thoughts, ensuring that this person was on your mind every second of the day. This unhinged, unpredictable lifestyle is what psychopaths hope to create with their lies, gas-lighting, and triangulation.
By keeping them on your mind at all times, you fall into a state of desperate love. This is unhealthy, and not a sign that the person you feel so strongly about is actually worthy of your love. Your mind convinces you that if you feel so powerfully, then they must be the only person who will ever make you feel that way. And when you lose that person, your world completely falls apart. You enter a state of panic & devastation.
The Chemical Reaction
Psychopaths have an intense emotional & sexual bond over their victims. This is due to their sexual magnetism, and the way they train your mind to become reliant upon their approval.
By first adoring you in every way, you let down your guard and began to place your self worth in this person. Your happiness started to rely on this person's opinion on you. Happiness is a chemical reaction going off in your brain - dopamine and receptors firing off to make you feel good.
Like a drug, the psychopath offers you this feeling in full force to begin with. But once you become reliant on it, they begin to pull back. Slowly, you need more and more to feel that same high. You do everything you can to hang onto it, while they are doing everything in their power to keep you just barely starved.
There are thousands of support groups for survivors of infidelity. It leaves long-lasting insecurities and feelings of never being good enough. It leaves you constantly comparing yourself to others. That pain alone takes many people out there years to recover from.
Now compare that to the psychopath's triangulation. Not only do they cheat on you - they happily wave it in your face. They brag about it, trying to prove how happy they are with your replacement. They carry none of the usual shame & guilt that comes with cheating. They are thrilled to be posting pictures and telling their friends how happy they are.
I cannot even begin to explain how emotionally damaging this is after once being the target of their idealization. The triangulation alone will take so much time to heal from.
You have encountered pure evil
Everything you once understood about people did not apply to this person. During the relationship, you tried to be compassionate, easy-going, and forgiving. You never could have known that the person you loved was actively using these things against you. It just doesn't make any sense. No typical person is ready to expect that, and so we spend our time projecting a normal human conscience onto them, trying to explain away their inexplicable behavior.
But once we discover psychopathy, sociopathy, or narcissism, that's when everything starts to change. We begin to feel disgusted - horrified that we let this darkness into our lives. Everything clicks and falls into place. All of the "accidental" or "insensitive" behavior finally makes sense.
You try to explain this to friends and family members - no one really seems to get it. This is why validation matters. When you come together with others who have experienced the same thing as you, you discover you were not crazy. You were not alone in this inhuman experience.
It takes a great deal of time to come to terms with this personality disorder. You end up having to let go of your past understanding of human nature, and building it back up from scratch. You realize that people are not always inherently good. You begin to feel paranoid, hyper-vigialant, and anxious. The healing process is about learning to balance this new state of awareness with your once trusting spirit.
Your spirit is deeply wounded
After the eventual abandonment, most survivors end up feeling a kind of emptiness that cannot even be described as depression. It's like your spirit has completely gone away. You feel numb to everything and everyone around you. The things that once made you happy now make you feel absolutely nothing at all. You worry that your encounter with this monster has destroyed your ability to empathize, feel and care.
I believe this is what takes the longest time to recover from. It feels hopeless at first, but your spirit is always with you. Damaged, for sure, but never gone. As you begin to discover self-respect & boundaries, it slowly starts to find its voice again. It feels safe opening up, peeking out randomly to say hello. You will find yourself grateful to be crying again, happy that your emotions seem to be returning. This is great, and it will start to become more and more consistent.
Ultimately, you will leave this experience with an unexpected wisdom about the people around you. Your spirit will return stronger than ever before, refusing to be treated that way again. You may encounter toxic people throughout your life, but you won't let them stay for very long. You don't have time for mind games & manipulation. You seek out kind, honest, and compassionate individuals. You know you deserve nothing less.
This new found strength is the greatest gift of the psychopathic experience. And it is worth every second of the recovery process, because it will serve you for the rest of your life.
If you're worried that your recovery process is taking too long, please stop worrying. You've been through hell and back - there is no quick fix for that. And what's more, when all is said and done, these few years will be some of the most important years of your life.
from this fantastic site
Labels: bad relationship, cruel, damaged, devalue, discard, get over it, healing, idealize, move on, narcissism, narcissist, no empathy, pathological, psychopath, psychopathy, ptsd, recovery, sociopath, sociopathy
Sunday, November 27, 2016
Psychopathic VS Narcissistic Personality
"Finally, there is a very close connection between psychopathic and narcissistic conditions. Both character types reflect a subjectively empty internal world and a dependence on external events to provide self-esteem. Some theorists (Kernberg, 1975; Meloy, 1988) put psychopathy and narcissism on one dimension, characterized overall as narcissistic; the psychopath is considered as on the pathological end of the narcissistic continuum. I would argue that antisocial and narcissistic people are different enough to warrant a continuum for each. Most sociopathic people do not idealize repetitively, and most narcissistic ones do not depend on omnipotent control. But many people have aspects of both character types, and self-inflation can characterize either one.
"Because treatment considerations are quite different for the two groups (e.g., sympathetic mirroring comforts most narcissistic people but antagonizes antisocial ones) despite the things they have in common and the number of people who have aspects of each orientation, it seems to me more useful to differentiate carefully between them."
The initial murder of the serial murderer may reflect a "new identity." The pathological object-relations of narcissism and the malignant narcissism are important diagnostic indicators in the personality functioning of serial killers and the occurrence of these phenomena is a significant factor in the formation of the personalities of serial killers, their inner motivations, and their pattern of commission.
From Abstract: Child serial murder-psychodynamics: closely watched shadows.
J Am Acad Psychoanal 2001 Summer;29(2):331-8 (Turco, R.)
The key to understanding possession, says Meloy, is narcissism. "We know from the research that psychopaths have a core, aggressive narcissism that is fundamental to their personality. If you remove that narcissism, you don't have a psychopath."
Forensic psychologist J. Reid Meloy, author of a standard text on deviant criminal behavior, "The Psychopathic Mind."
Know what you are dealing with. This sounds easy but in fact can be very difficult. All the reading in the world cannot immunize you from the devastating effects of psychopaths. Everyone, including the experts, can be taken in, conned, and left bewildered by them. A good psychopath can play a concerto on anyone's heart strings.
Saturday, November 26, 2016
Detaching from The Loser
- Observe the way you are treated. See how "The Loser" works
- Gradually become more boring, talk less, share less feelings and opinions. The goal is almost to bore "The Loser" to lessen the emotional attachment, at the same time not creating a situation which would make you a target.
- Quietly contact your family and supportive others. Determine what help they might be - a place to stay, protection, financial help, etc
- If you fear violence or abuse, check local legal or law enforcement options such as a restraining order.
- If "The Loser" is destructive, slowly move your valuables from the home if together, or try to recover valuables if in their possession. In many cases, you may lose some personal items during your detachment - a small price to pay to get rid of "The Loser".
- Stop arguing, debating or discussing issues. Stop defending and explaining yourself - responding with comments such as "I've been so confused lately" or "I'm under so much stress I don't know why I do anything anymore".
- Begin dropping hints that you are depressed, burned out, or confused about life in general. Remember - "The Loser" never takes responsibility for what happens in any relationship. "The Loser" will feel better about leaving the relationship if they can blame it on you. Many individuals are forced to "play confused" and dull, allowing "The Loser" to tell others "My girlfriend (or boyfriend) about half nuts!" They may tell others you're crazy or confused but you'll be safer. Allow them to think anything they want about you as long as you're in the process of detaching.
- Don't start another relationship. That will only complicate your situation and increase the anger. Your best bet is to "lay low" for several months. Remember, "The Loser" will quickly locate another victim and become instantly attached as long as the focus on you is allowed to die down.
- As "The Loser" starts to question changes in your behavior, admit confusion, depression, emotionally numbness, and a host of other boring reactions. This sets the foundation for the ending of the relationship.
Friday, November 25, 2016
Wednesday, November 23, 2016
Good Mothers & Their Allies vs. the Family Court and the Abuser
This introduction is adapted from a section that Bancroft wrote for Disorder in the Courts: Mothers and Their Allies Take on the Family Court System, an e-book available from California NOW.
by Lundy Bancroft
There is no love deeper, more complete, and more vulnerable than the love that caring parents feel for their children. There is a bond so strong that it can be hard to tell exactly where the parent ends and the child begins, and the line is even harder to draw when our children are very young. Mothers have an additional bond from having carried their children inside of their bodies and having given birth to them, and more than half of mothers have experienced a deepened attachment through breast-feeding their babies. And mothers are, in the great majority of cases, their children’s primary caretakers, especially during their early years. All connections between caring, non-abusive parents and their children are so important as to be almost sacred, but there is usually a particular quality to the mother-child bond. That life-giving and sustaining connection deserves the full support and admiration of communities and nations.
And just as there is a special beauty and importance to relationships between mothers and their children, there is a special and extraordinary cruelty in the abusive man who attempts to break or weaken the mother-child bond, whether by turning children against their mother, by harming the children physically, sexually or psychologically, or by attempting to take custody of the children away from her.
Children need protection from their abusive parents. In the realm of custody litigation which involves abuse, the abusive parent tends to be the father while the protective parent is usually the mother, because most perpetrators of domestic violence and of child sexual abuse are male. We don’t know that much about what happens to protective fathers, since their cases are much less common, but we know that protective mothers frequently encounter a system that is insensitive, ignorant about the dynamics of abuse, and biased against women. In this context, mothers sometimes find themselves being forbidden by the court from protecting their children from a violent, cruel, or sexually abusive father. And this outcome is a tragic one, for children and for their mothers.
On behalf of the hundreds of people across the continent who are currently working for family court justice, I want to communicate to you our caring and solidarity with the challenging road you have ahead of you, as you fight to keep your children safe in body and soul. I want to let you know how critically important we believe that project to be, and how much your children need you to stand up for their rights and their well-being. You deserve admiration, not criticism, for the courageous risks you are taking on their behalf, and for your determination that all of you should have the opportunity to live in freedom and kindness.
Our society is currently giving mothers a powerful and crazy-making mixed message. First, it says to mothers, “If your children’s father is violent or abusive to you or to your children, you should leave him in order to keep your children from being exposed to his behavior.” But then, if the mother does leave, the society many times appears to do an abrupt about-face, and say, “Now that you are spilt up from your abusive partner, you must expose your children to him. Only now you must send them alone with him, without you even being around anymore to keep an eye on whether they are okay.”
What do we want? Do we want mothers to protect their children from abusers, or don’t we?
The sad result of this double-bind is that many mothers who take entirely appropriate steps to protect their children from exposure to abuse are being insulted by court personnel, harshly and unethically criticized and ridiculed in custody evaluations and psychological assessments, and required to send their children into unsupervised contact or even custody with their abusive fathers. And sometimes these rulings are coming in the face of overwhelming evidence that the children have both witnessed abuse and suffered it directly, evidence that would convince any reasonable and unbiased person that the children were in urgent need of protection. Family courts across the US and Canada appear to be guilty day in and day out of reckless endangerment of children.
Fortunately, there are also many women who do succeed in keeping their children safe post-separation. Some manage to persuade judges to grant the mother appropriate right to keep her children safe. Others lost in the early stages but do better later, as the abuser finally starts to show his true colors over time. Some women find that they succeed best by staying out of court, and using other methods to protect their children, such as waiting for the abuser to lose interest and drop out, or moving some distance away so that he will tire. Some women find that what works best is to focus on involving their children in supportive services, connecting them to healthy relatives, and teaching them to think critically and independently, so that they become strong children who see through the abuse and manipulation.
There is no formula that works for everyone. What strategies will work best for you depends on what your local court system is like, how much support you are receiving from friends and relatives, how much internal strength your children have, and how much (or how little) damage the abuser has already succeeded in doing to your relationships with your children. And each abuser is different. Some, for example, can be placated if they feel like they have won, and will gradually drift off, while others will never be satisfied with anything less than completely alienating children from their mother. Lawyers can advise you on court strategy, therapists can share their insight into children’s injuries and healing processes, but ultimately you have to rely most on your own judgment, because you are the only expert on the full complexities of you specific situation.
As you make your way ahead, I hope you will put a high priority on taking good care of yourself. Seek out kind, supportive people who are good listeners. Nurture your friendships and family relationships. Try to step through the stress long enough each day to spend some time showering your children with love if they are with you, and make sure to play with them, not just look after their needs. Notice what you have already done well, as a parent and as an advocate for your children. Give yourself credit for your own strength, and celebrate the fact that your mind is getting free of the abuse, even if your children are not free yet. Cry out your sorrows when you need to, sob into a pillow behind a closed door so you won’t upset your children, but do sob, because your heart needs the cleansing relief of those tears. And then build on your strengths and accomplishments to keep fighting.
I wish the “justice system” dispensed justice, but where it comes to child custody litigation involving abusive fathers, outcomes are mixed at best. With adequate knowledge and planning, and especially if you are among the fortunate mothers who are able to obtain competent legal representation from a lawyer who understands what abusers are like as parents, you may be able to keep your children on the path to healing. If your case goes poorly, there are still ways that you can help your children feel your love and support surrounding them, and give them the strength to survive their father’s destructiveness. But regardless of the outcome you experience personally, you might want to keep the following points in mind:
- The custody system in the US and Canada is broken. You are not the only person who has experienced unhealthy and biased responses, and you are not the crazy, paranoid, vindictive person they may be painting you as.
- Other women need your help to change that system, so that protective mothers start receiving proper respects for their rights and their children’s rights.
Depending on where your own case stands currently, you may have trouble imagining any involvements right now beyond your day-to-day survival, and your efforts to keep your children functioning. But involvement in social change efforts is not necessarily separate from personal healing. Many women have found that when they become active in the protective parents movement, raising their voices loudly for the custody rights of mothers who have been battered or whose children have been sexually abused, their own healing leaps forward.
Breaking down personal isolation sometimes goes hand in hand with breaking down political isolation. So I offer suggestions here not only for ways to carry on your own fight, but also for avenues to join forces with other women (and male allies) who are working for social justice, so that protective mothers and their children can stop being torn apart.
I want to express my personal gratitude to you for your efforts to protect your children from abuse, and to raise them into caring, kind, humane values. The whole world benefits when you fight for your children’s rights, and for their freedom.
Protective mothers are some of our society’s most invisible and most important heroes, even while they are treated so often, in a bitter irony, as villains.
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Tuesday, November 22, 2016
Dealing With Manipulative People
In Sheep's Clothing by George K. Simon
Two Basic Types of Aggression
There are two basic types of aggression: overt-aggression and covert-aggression. When you're determined to have something and you're open, direct and obvious in your manner of fighting, your behavior is best labeled overtly aggressive. When you're out to "win," dominate or control, but are subtle, underhanded or deceptive enough to hide your true intentions, your behavior is most appropriately labeled covertly aggressive. Now, avoiding any overt display of aggression while simultaneously intimidating others into giving you what you want is a powerfully manipulative maneuver. That's why covert-aggression is most often the vehicle for interpersonal manipulation.
Acts of Covert-Aggression vs. Covert-Aggressive Personalities
Most of us have engaged in some sort of covertly aggressive behavior from time to time. Periodically trying to manipulate a person or a situation doesn't make someone a covert-aggressive personality. Personality can be defined by the way a person habitually perceives, relates to and interacts with others and the world at large.
The tactics of deceit, manipulation and control are a steady diet for covert-aggressive personality. It's the way they prefer to deal with others and to get the things they want in life.
The Process of Victimization
For a long time, I wondered why manipulation victims have a hard time seeing what really goes on in manipulative interactions. At first, I was tempted to fault them. But I've learned that they get hoodwinked for some very good reasons:
A manipulator's aggression is not obvious. Our gut may tell us that they're fighting for something, struggling to overcome us, gain power, or have their way, and we find ourselves unconsciously on the defensive. But because we can't point to clear, objective evidence they're aggressing against us, we can't readily validate our feelings.
The tactics manipulators use can make it seem like they're hurting, caring, defending, ..., almost anything but fighting. These tactics are hard to recognize as merely clever ploys. They always make just enough sense to make a person doubt their gut hunch that they're being taken advantage of or abused. Besides, the tactics not only make it hard for you to consciously and objectively tell that a manipulator is fighting, but they also simultaneously keep you or consciously on the defensive. These features make them highly effective psychological weapons to which anyone can be vulnerable. It's hard to think clearly when someone has you emotionally on the run.
All of us have weaknesses and insecurities that a clever manipulator might exploit. Sometimes, we're aware of these weaknesses and how someone might use them to take advantage of us. For example, I hear parents say things like: "Yeah, I know I have a big guilt button." – But at the time their manipulative child is busily pushing that button, they can easily forget what's really going on. Besides, sometimes we're unaware of our biggest vulnerabilities. Manipulators often know us better than we know ourselves. They know what buttons to push, when and how hard. Our lack of self-knowledge sets us up to be exploited.
What our gut tells us a manipulator is like, challenges everything we've been taught to believe about human nature. We've been inundated with a psychology that has us seeing everybody, at least to some degree, as afraid, insecure or "hung-up." So, while our gut tells us we're dealing with a ruthless conniver, our head tells us they must be really frightened or wounded "underneath." What's more, most of us generally hate to think of ourselves as callous and insensitive people. We hesitate to make harsh or seemingly negative judgments about others. We want to give them the benefit of the doubt and assume they don't really harbor the malevolent intentions we suspect. We're more apt to doubt and blame ourselves for daring to believe what our gut tells us about our manipulator's character.
Recognizing Aggressive Agendas
Accepting how fundamental it is for people to fight for the things they want and becoming more aware of the subtle, underhanded ways people can and do fight in their daily endeavors and relationships can be very consciousness expanding. Learning to recognize an aggressive move when somebody makes one and learning how to handle oneself in any of life's many battles, has turned out to be the most empowering experience for the manipulation victims with whom I've worked. It's how they eventually freed themselves from their manipulator's dominance and control and gained a much needed boost to their own sense of self esteem. Recognizing the inherent aggression in manipulative behavior and becoming more aware of the slick, surreptitious ways that manipulative people prefer to aggress against us is extremely important. Not recognizing and accurately labeling their subtly aggressive moves causes most people to misinterpret the behavior of manipulators and, therefore, fail to respond to them in an appropriate fashion. Recognizing when and how manipulators are fighting with covertly aggressive tactics is essential.
Defense Mechanisms and Offensive Tactics
Almost everyone is familiar with the term defense mechanism. Defense mechanisms are the "automatic" (i.e. unconscious) mental behaviors all of us employ to protect or defend ourselves from the "threat" of some emotional pain. More specifically, ego defense mechanisms are mental behaviors we use to "defend" our self-images from "invitations" to feel ashamed or guilty about something. There are many different kinds of ego defenses and the more traditional (psychodynamic) theories of personality have always tended to distinguish the various personality types, at least in part, by the types of ego defenses they prefer to use. One of the problems with psychodynamic approaches to understanding human behavior is that they tend to depict people as most always afraid of something and defending or protecting themselves in some way; even when they're in the act of aggressing. Covert-aggressive personalities (indeed all aggressive personalities) use a variety of mental behaviors and interpersonal maneuvers to help ensure they get what they want. Some of these behaviors have been traditionally thought of as defense mechanisms.
While, from a certain perspective we might say someone engaging in these behaviors is defending their ego from any sense of shame or guilt, it's important to realize that at the time the aggressor is exhibiting these behaviors, he is not primarily defending (i.e. attempting to prevent some internally painful event from occurring), but rather fighting to maintain position, gain power and to remove any obstacles (both internal and external) in the way of getting what he wants. Seeing the aggressor as on the defensive in any sense is a set-up for victimization. Recognizing that they're primarily on the offensive, mentally prepares a person for the decisive action they need to take in order to avoid being run over. Therefore, I think it's best to conceptualize many of the mental behaviors (no matter how "automatic" or "unconscious" they may appear) we often think of as defense mechanisms, as offensive power tactics, because aggressive personalities employ them primarily to manipulate, control and achieve dominance over others. Rather than trying to prevent something emotionally painful or dreadful from happening, anyone using these tactics is primarily trying to ensure that something they want to happen does indeed happen. Using the vignettes presented in the previous chapters for illustration, let's take a look at the principal tactics covert-aggressive personalities use to ensure they get their way and maintain a position of power over their victims:
Denial – This is when the aggressor refuses to admit that they've done something harmful or hurtful when they clearly have. It's a way they lie (to themselves as well as to others) about their aggressive intentions. This "Who... Me?" tactic is a way of "playing innocent," and invites the victim to feel unjustified in confronting the aggressor about the inappropriateness of a behavior. It's also the way the aggressor gives him/herself permission to keep right on doing what they want to do. This denial is not the same kind of denial that a person who has just lost a loved one and can't quite bear to accept the pain and reality of the loss engages in. That type of denial really is mostly a "defense" against unbearable hurt and anxiety. Rather, this type of denial is not primarily a "defense" but a maneuver the aggressor uses to get others to back off, back down or maybe even feel guilty themselves for insinuating he's doing something wrong.
Selective Inattention – This tactic is similar to and sometimes mistaken for denial It's when the aggressor "plays dumb," or acts oblivious. When engaging in this tactic, the aggressor actively ignores the warnings, pleas or wishes of others, and in general, refuses to pay attention to everything and anything that might distract them from pursuing their own agenda. Often, the aggressor knows full well what you want from him when he starts to exhibit this "I don't want to hear it!" behavior. By using this tactic, the aggressor actively resists submitting himself to the tasks of paying attention to or refraining from the behavior you want him to change.
Rationalization – A rationalization is the excuse an aggressor tries to offer for engaging in an inappropriate or harmful behavior. It can be an effective tactic, especially when the explanation or justification the aggressor offers makes just enough sense that any reasonably conscientious person is likely to fall for it. It's a powerful tactic because it not only serves to remove any internal resistance the aggressor might have about doing what he wants to do (quieting any qualms of conscience he might have) but also to keep others off his back. If the aggressor can convince you he's justified in whatever he's doing, then he's freer to pursue his goals without interference.
Diversion – A moving target is hard to hit. When we try to pin a manipulator down or try to keep a discussion focused on a single issue or behavior we don't like, he's expert at knowing how to change the subject, dodge the issue or in some way throw us a curve. Manipulators use distraction and diversion techniques to keep the focus off their behavior, move us off-track, and keep themselves free to promote their self-serving hidden agendas.
Lying – It's often hard to tell when a person is lying at the time he's doing it. Fortunately, there are times when the truth will out because circumstances don't bear out somebody's story. But there are also times when you don't know you've been deceived until it's too late. One way to minimize the chances that someone will put one over on you is to remember that because aggressive personalities of all types will generally stop at nothing to get what they want, you can expect them to lie and cheat. Another thing to remember is that manipulators – covert-aggressive personalities that they are – are prone to lie in subtle, covert ways. Courts are well aware of the many ways that people lie, as they require that court oaths charge that testifiers tell "the truth, the whole truth, and nothing but the truth."
Manipulators often lie by withholding a significant amount of the truth from you or by distorting the truth. They are adept at being vague when you ask them direct questions. This is an especially slick way of lying' omission. Keep this in mind when dealing with a suspected wolf in sheep's clothing. Always seek and obtain specific, confirmable information.
Covert Intimidation – Aggressors frequently threaten their victims to keep them anxious, apprehensive and in a one-down position. Covert-aggressives intimidate their victims by making veiled (subtle, indirect or implied) threats. Guilt-tripping and shaming are two of the covert-aggressive's favourite weapons. Both are special intimidation tactics.
Guilt-tripping – One thing that aggressive personalities know well is that other types of persons have very different consciences than they do. Manipulators are often skilled at using what they know to be the greater conscientiousness of their victims as a means of keeping them in a self-doubting, anxious, and submissive position. The more conscientious the potential victim, the more effective guilt is as a weapon. Aggressive personalities of all types use guilt-tripping so frequently and effectively as a manipulative tactic, that I believe it illustrates how fundamentally different in character they are compared to other (especially neurotic) personalities. All a manipulator has to do is suggest to the conscientious person that they don't care enough, are too selfish, etc., and that person immediately starts to feel bad. On the contrary, a conscientious person might try until they're blue in the face to get a manipulator (or any other aggressive personality) to feel badly about a hurtful behavior, acknowledge responsibility, or admit wrongdoing, to absolutely no avail.
Shaming – This is the technique of using subtle sarcasm and put-downs as a means of increasing fear and self-doubt in others. Covert-aggressives use this tactic to make others feel inadequate or unworthy, and therefore, defer to them. It's an effective way to foster a continued sense of personal inadequacy in the weaker party, thereby allowing an aggressor to maintain a position of dominance.
Playing the Victim Role – This tactic involves portraying oneself as an innocent victim of circumstances or someone else's behavior in order to gain sympathy, evoke compassion and thereby get something from another. One thing that covert-aggressive personalities count on is the fact that less calloused and less hostile personalities usually can't stand to see anyone suffering. Therefore, the tactic is simple. Convince your victim you're suffering in some way, and they'll try to relieve your distress.
Vilifying the Victim – This tactic is frequently used in conjunction with the tactic of playing the victim role. The aggressor uses this tactic to make it appear he is only responding (i.e. defending himself against) aggression on the part of the victim. It enables the aggressor to better put the victim on the defensive.
Playing the Servant Role – Covert-aggressives use this tactic to cloak their self-serving agendas in the guise of service to a more noble cause. It's a common tactic but difficult to recognize. By pretending to be working hard on someone else's behalf, covert-aggressives conceal their own ambition, desire for power, and quest for a position of dominance over others.
Seduction – Covert-aggressive personalities are adept at charming, praising, flattering or overtly supporting others in order to get them to lower their defenses and surrender their trust and loyalty. Covert-aggressives are also particularly aware that people who are to some extent emotionally needy and dependent (and that includes most people who aren't character-disordered) want approval, reassurance, and a sense of being valued and needed more than anything. Appearing to be attentive to these needs can be a manipulator's ticket to incredible power over others.
The consummate seducer melts any resistance you might have to giving him your loyalty and confidence. He does this by giving you what he knows you need most. He knows you want to feel valued and important. So, he often tells you that you are. You don't find out how unimportant you really are to him until you turn out to be in his way.
Projecting the blame (blaming others) – Aggressive personalities are always looking for a way to shift the blame for their aggressive behavior. Covert-aggressives are not only skilled at finding scapegoats, they're expert at doing so in subtle, hard to detect ways.
Minimization – This tactic is a unique kind of denial coupled with rationalization. When using this maneuver, the aggressor is attempting to assert that his abusive behavior isn't really as harmful or irresponsible as someone else may be claiming. It's the aggressor's attempt to make a molehill out of a mountain.
I've presented the principal tactics that covert-aggressives use to manipulate and control others. They are not always easy to recognize. Although all aggressive personalities tend to use these tactics, covert-aggressives generally use them slickly, subtly and adeptly. Anyone dealing with a covertly aggressive person will need to heighten gut-level sensitivity to the use of these tactics if they're to avoid being taken in by them.
Monday, November 21, 2016
When Toxic People Start Hoovering
Wanting to end a relationship with someone who keeps trying suck you back in with manipulations (or fake apologies too) ?
You’re being hoovered!
Some toxic people will let you leave a relationship without caring one bit. They never really cared about you, and if you don’t want to be used and abused anymore, they’re simply on to the next person before you can say, “Bye!”
The toxic hooverer doesn’t truly care about you either — they just want to keep you around to feed on emotionally, and when you decide to go no contact, they don’t plan on letting you get away that easily.
Many hooverers have traits of borderline, narcissistic, antisocial or histrionic personality disorders.
Hoovering is manipulation to gain control over your choice to distance yourself, and typically takes the following forms:
- Ignoring your requests to break off the relationship and attempting to continue on as if nothing has changed.
- Asking you when you’re going to “get over it” and return to your past actions.
- Sending you a fake apology to give you hope that things have changed.
- Trying to trick you into contact by saying someone needs you, is sick, or in trouble.
- Triangulating with others, communicating things to you through them.
- Saying they’re worried about you, concerned about whether you’re okay, need to know where you are, etc.
- Sending unwanted cards, messages and gifts, sometimes gifts for your children, as they know you are likely to feel guilty about keeping a gift from your kids. Don’t allow this – exposing your children to manipulation is far worse!
- Returning old items you left behind.
- Baiting you with drama games.
- Contacting you about “important” things they “forgot” and suddenly have to tell you.
Don’t Fall for Hoovering Tactics
Attempts to pull you back into a toxic relationship are not valid expressions of caring and concern — they are attempts to regain control over your behavior. Beware — hoovering attempts are often disguised as caring, loneliness, hurt, desperation, fear, and other things designed to play on your sympathies and pull you back. Abusers know that pulling on heartstrings works very well. (In the case of BPD, it may be simply out-of-control emotions and fear of abandonment more than an attempt to control you per se; however you will likely still feel that you are not being allowed to end a relationship you no longer want).
If your wish to end a relationship is not being honored, whatever a toxic person thinks will work best on you will be what they try, so when one angle doesn’t work, they will try another, and another, ramping up their efforts until it seems they might never stop.
Typically, hoovering DOES stop if the person being hoovered does not fall for the hooverer’s tricks.
The sooner the person being hoovered completely ignores everything and does not respond to anything at all in any way, the sooner the toxic person finally understands that they do not have the control. Some toxic people may still make the occasional attempt on holidays, anniversaries of events, etc. Don’t bite the bait. Simply ignore any attempts.
If you have already made it clear that you do not want a relationship (or if it’s obvious) then DON’T ever contact the person doing the hoovering to tell them to stop again, or how angry you are. That is a reward. They will be thrilled to receive your attention and pleased to know that their efforts have paid off by snagging you, so they’ll be contacting you even more!
If you have told someone you do not want contact, and they continue to bother you, the police can assist you. If you ever feel that someone you are trying to break off a relationship with may be capable of more than simply annoying you mildly, contact your local police for assistance. They are well-accustomed to dealing with skillful manipulators and have many smart ways of handling them, so do not hesitate to ask for help. (And remember, you have nothing to be ashamed about; you’re not the one behaving badly, and the police are there to protect you from abuse.)
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Saturday, November 19, 2016
Coping With Triggers
If Something is Scary or Upsetting: Coping With Triggers
A “trigger” is something which reminds you of something painful, frightening, dangerous or upsetting. A trigger can also be something which causes you to react or behave in a certain way—like seeing someone else using a drug and then having a more intense craving to use too, or like encountering something which ‘sets you off’—meaning something that makes you feel explosive, panicky, or like you might want to hurt yourself or someone else.
Figuring out how to take care of and protect yourself when you get triggered is a really powerful thing to do for yourself. And you deserve to feel better!
Here are some things which may be helpful to do when you get triggered. If one of these suggestions doesn’t work for you, or makes things worse—it’s okay not to use it! The most important thing is figuring out what helps you.
Separate from the trigger if you need to: If it’s possible, it may be a good idea to move away from the situation, person, or thing which is triggering you, and then figure out what happened or ask yourself “how am I feeling now?” If the trigger is something which is a present danger or threat to you, it’s very important to focus on getting safe. If the trigger is upsetting because it reminds you of something, it may still be a good idea to take a break from it.
Get grounded in the moment: When something is triggering, often it may be because it brings us back to old feelings of danger, pain or fear. If you’re not in a safe environment when you get triggered, it may help to focus on that first—telling yourself, “Okay, I’m getting triggered because I’m not safe here, so my first step is to get to a safer place if I can, and I’m also going to pay a lot of attention to how I’m feeling as soon as I can.” If you are in a safer environment, it can help to remind myself where and when and who you are—knowing what place you’re at, what day or year it is, and some things about yourself, like “I have been sober for 90 days”, or “I am 23 years old and I have my own life”, or “I have become a very strong, good person”. Reminding yourself that you are not in an old situation may help you gain comfort and strength from who and where you are now.
Remember to breathe: Taking a few slow deep breaths from your stomach can help your body know it’s okay to calm down or feel safer. Often when we’re panicked we take shallow breaths in our chest, rather than breathing from our stomach or our diaphragm. Focusing on breathing more deeply may give you a lot of relief.
Focus on things which help you feel safer or calmer: Figuring out what soothes or reassures you may be new to you, or you may already know things which help. Carrying a familiar object or touchstone with you may be helpful. Thinking about a place or person or activity which makes you feel better and safer may also help. Telling yourself kind or soothing things like “I’m safe now”, or “I don’t deserve to be hurt”, or “I don’t have to respond to that person”, or “I have choices” may also be helpful. Some people will do things like hugging your own shoulders or resting your head on your hands for awhile, something which helps you feel, physically, that you’re taking care of yourself.
Give yourself permission to be upset: Although it may be very helpful to focus on calming down, it’s also important not to beat yourself up for getting triggered. Sometimes when we’ve dealt with a lot of violence we get used to feeling like we should be strong all the time to deal with it, or we learn to feel ashamed because we’re in pain or sick or scared—like we should be handling things better, or that we should recover very quickly and not have problems anymore. It can be good to remember that as a survivor, you’ve had to deal with way too much violence and danger—and that it makes a lot of sense that you’ve been affected by that. Even if the trigger seems like it shouldn’t be such a big deal, you can remind yourself that the trauma and pain and violence you’ve had to deal with are a very big deal, and that to have survived at all—you’ve had to be very strong already.
Ask for help: Sometimes there won’t be safe or helpful people around, or it will feel too hard to reach out, but at other times it may be very helpful to tell someone—“Something made me feel frightened” or “Something made me feel pissed off” or “Something is really making me want to use right now”, and to let that person know how they can be helpful to you. It can be really important to tell them if you know what will or what won’t help you—like saying, “I just want you to listen”, or “I don’t want to talk but I need someone to sit with me for awhile”, or “Can you help me get to a quieter place”, or “I need to be really angry right now, I don’t want to calm down yet”. When you’re triggered, it can be really upsetting if you’re asking for help and someone isn’t responding the way you need—so talking about what will or won’t work can be very important! If there isn’t a friend, loved one, or counselor you can reach out to, remember that you can also call crisis lines or emergency resources if you need to talk someone soon.
How is your body?: Sometimes we can be more emotional or upset because our body is having a rough time—if you haven’t eaten anything healthy, or you need some sleep, or you’re in pain, you may be able to feel a lot better emotionally by paying attention to those needs. When you’re already upset, it’s usually a good idea to stay away from sugar or caffeine or anything that’s going to make your body more agitated or hyper.
Think about your options: One of the tough things about getting triggered is that it often may provoke or push us to want to act out in a particular way because it’s familiar, like using when you feel pain, or lashing out when you feel scared. Sometimes we can forget that we have choices and it can seem like we either have to suppress our feelings, or do whatever we’re used to. Reminding yourself that there are lots of ways to express what you feel may help a lot. Some options might include talking, writing, art, exercise, rest, taking a bath, reading, seeing a movie, or playing with pets or friends. It can help to keep reassuring yourself that you have choices—“I am upset, and I don’t have to use”, “I am angry, and I don’t have to get into it with that person”, “I am scared, and I can do things to protect myself”, “I feel bad, and I can do things to feel better instead of hurting myself”.
Make a self-care plan: Once you’ve gotten some kind of grip on what you’re feeling or what happened, figuring out what you can do to help yourself in the next minutes, the next hour, the next day, the next week can all be important steps. You may want to write down your ideas, or discuss it with a friend or counselor. If you get triggered again, or if you know something may be hard to deal with, it may help you feel stronger to know that you’ve really thought through what to do if things get hard, and you aren’t totally unprepared or powerless.
Drink water: Panic, rage, fear and other painful emotions cause our bodies to release certain kinds of hormones and substances to deal with crisis or emergency. Drinking plenty of water will help your body clean itself out and move through the painful feelings.
Keep paying attention to yourself: Even after you feel calmer or better or less triggered, it can be very important to check in with yourself every now and then, to acknowledge that you had a rough time and need a little extra care and support. Sometimes doing this will let you know if you still need to look for more help or support, or do some things for yourself to recover more.