1988- Journal entry

I wrote this when I was early in my recovery and still trying to figure out what was going on around me and within me. I was 18 years old...

Life is a mirror, look at what you see.
The crowd behind you begins to flee.
The rage you feel begins to surge
you clinch your fists, you feel the urge
Shatter your life, break the mirror
feel the pain, the pain is fear.
your all alone, no one around
the thoughts in your head are the only sound

it really sucks, its always the same.
the life I lived was a no win game.
Try and be happy I know I should.
Try so hard...I wish I could.
To end it all I think I would.
All I did was fucking cry.
I never had the nerve to die.
Every thing's the same, nothing new.
What am I suppose to do?

It's my desicion
I'll decide.
to take the ride
or run and hide.

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By Request (2) dko

I was recently asked to write about what books I am reading and why. I attempt to read often and when I was in college (and without 4 children), I was much more disciplined in my reading habit. I enjoy reading and read a range of nonfiction. For the past year I have really focused on books dealing and about substance abuse, spirituality, and recovery. My choice for reading these types of books is varied in selection. I read some for self-improvement, maintenance of myself, strategies and understanding for working with others, and some I read for a ways to improve my own writing. Since I began to write and talk about my own emotions, thoughts and processes, I have found it hard to put into words the range of things I experience. Reading how others write helps…

1. Currently reading this book as it is a first hand account of Depression and the Author William Styron has done an amazing job of putting into words the feelings and thoughts experienced by someone with Depression.

Favorite Excerpt (thus far), "Death, as I have said, was now a daily presence, blowing over me in cold gusts. I had not conceived precisely how my end would come. In short, I was still keeping the idea of suicide at bay. But plainly the possibility was around the corner, I would soon meet it face to face" page 50

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2. Currently reading this book also. The Author David Kennedy is co founder of "Cease Fire". He has spent decades studying Youth Violence and so far does an amazing job at detailing the complex issues surrounding youth and why they are involved in violence and how to address and possibly change the culture.

Favorite excerpt (thus far), "Nearly all of the worst violence and crime in America's most troubled neighborhoods is driven by a small, super-heated world of gangs and drug crews and drug markets. It is a world with its own rules, its own standards, its own understandings. It is a community, make no mistake; it is a community where men will kill for their brothers, die for their brothers, where being a thug is a good and honorable thing, where thug love means having your brothers' backs, no matter what the cost. It is world in which young men stand against a powerful, malevolent world and say to themselves and to each other, Prison's no big thing; I'm going to be dead by the time I'm twenty-five, so nothing really matters; if a man  is disrespected, he has to return violence or he's not a man; the enemy of my friend is my enemy; I'm a victim, so I'm justified in what I do." page 20

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Tear drops of self control

I found myself on the receiving end of a violent tirade this week. The person was so angry he was unwilling and truly unable to hear anything that came from mouth, including an apology for a misunderstanding. He confronted me in an exhibit of pure rage including threats of harm to my wellbeing. I sat in my chair, and without hesitation, didn’t move. My hands placed securely on the arms of the chair, my body relaxed, and my face void of emotion. And I sat, and I received his yelling and threats, and I absorbed his emotion, and I resisted the urge to respond, and I refused to engage, escalate, enrage. And when he finished or maybe realized I was not going to respond, he left. This is the most desirable less likely outcome. This could have had many endings, which no doubt would have included me returning to a version of myself for which I have so worked to control. I understand these situations are as much about myself as they are the perpetrator. The work I have invested into making myself a “kinder gentler” version of myself has been a lifelong process. To understand and adhere to a strict doctrine of conflict resolution that is based on nonviolence. I believe this is part of my destiny, to restore some type of balance in my life and the community.  

After he left I was consumed with emotion. . I took a deep breath and began the process of de-escalating myself.  My hands shook, my face was flush, adrenaline rushed through my body, and tears ran out of the corner of eyes. Tear drops of self control.

 

Have a Blessed week, I have...

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resiliency, trauma, and a history of violence

Sometimes I attend training's to improve my work skills and more often than not, leave learning something about myself and why I do certain things. This week I attended a training session on trauma informed care, one the current “buzz” words in the treatment profession at the moment and learned a lot about who I use to be. One of the sessions addressed how to work with someone who is “flooding” or having adrenaline overload. This really hit home as I used to be pre-wired with a high level of adrenaline, a way to keep vigilant and be on my best defense to protect myself. Many people inquire about my apparent calm, laid back disposition and I have never been able to explain it in a clinical way. This has taken an immense amount of work on myself, to let go of those things which trigger adrenaline flooding, conflict in any way.  The most upset or adrenaline charged I have felt was a couple years ago when someone confronted me in a parking lot, he thumped me on the chest when he was talking in a “put down” way. I was able to defuse myself and walk away. The adrenaline rushed through my body so strongly that my hands were shaking. I was threatened, I felt unsafe, and I wanted to put my hands around his neck. This is one of the greatest things I have accomplished through my recovery, letting go of conflict and the ability to diffuse myself. I was not always like this even in recovery. I recall many times getting into physical altercations, as a result of escalating verbal disagreements. Confronting others unnecessarily because I felt disrespected, challenged, or had my feelings hurt. I have a history of violence and I was raised in an environment full of conflict, violence, and trauma. This is how I was built. This is not something I am proud of and something that I work on and manage on a daily basis.

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http://conflictunraveled.com/vt_wp/?page_id=887

Where does anger live?

Where does anger live?
I have spent the last couple of days involved in discussions about anger. Not my personal anger, but anger in general. I used to be an angry, sometimes violent person. When I reflect on this aspect (defect) of my personality I am sometimes struck with awe at the person I have tried to become. I used anger to express myself while in my addiction and the early parts of my recovery. But why? Why do so many people use anger to express themselves? I believe anger is one of the most complex emotions and behaviors we as humans exhibit. I know that many use anger as a mask for a more personal emotional state (i.e. Hurt, sadness, embarrassment) I also know many use anger as a manipulation to get what they want or to use as an excuse for poor choices and behaviors. At this present moment, many people have decided to express some form of anger, and to express it publically. Daily we are bombarded in the media and on social networks with PDA’s (public displays of anger), but what are people really angry about? We have witnessed daily, people expressing emotions, including anger in some of the most extreme ways. We know that many instances of violence go unreported, unannounced, and live and grow in the shadows of darkness. I chose to address my personal relationship with anger on a daily basis. They are plenty of times I feel anger, I feel my blood pressure rise, I clinch my jaw, but I deal with differently. It’s not that I don’t feel anger, I do, however I choose to refocus my emotions on something that helps me deal with the root or trigger of this emotion. I don’t want to be angry, in fact I refuse to be angry or behave in an angry matter. But where does anger live within me?

The American Psychological Association recommends this:

Strategies To Keep Anger At Bay

Relaxation

Simple relaxation tools, such as deep breathing and relaxing imagery, can help calm down angry feelings. There are books and courses that can teach you relaxation techniques, and once you learn the techniques, you can call upon them in any situation. If you are involved in a relationship where both partners are hot-tempered, it might be a good idea for both of you to learn these techniques.

Some simple steps you can try:

Breathe deeply, from your diaphragm; breathing from your chest won't relax you. Picture your breath coming up from your "gut. "Slowly repeat a calm word or phrase such as "relax," "take it easy." Repeat it to yourself while breathing deeply. Use imagery; visualize a relaxing experience, from either your memory or your imagination. Nonstrenuous, slow yoga-like exercises can relax your muscles and make you feel much calmer.

Practice these techniques daily. Learn to use them automatically when you're in a tense situation.

Cognitive Restructuring

Simply put, this means changing the way you think. Angry people tend to curse, swear, or speak in highly colorful terms that reflect their inner thoughts. When you're angry, your thinking can get very exaggerated and overly dramatic. Try replacing these thoughts with more rational ones. For instance, instead of telling yourself, "oh, it's awful, it's terrible, everything's ruined," tell yourself, "it's frustrating, and it's understandable that I'm upset about it, but it's not the end of the world and getting angry is not going to fix it anyhow."

Be careful of words like "never" or "always" when talking about yourself or someone else. "This !&*%@ machine never works," or "you're always forgetting things" are not just inaccurate, they also serve to make you feel that your anger is justified and that there's no way to solve the problem. They also alienate and humiliate people who might otherwise be willing to work with you on a solution.

Remind yourself that getting angry is not going to fix anything, that it won't make you feel better (and may actually make you feel worse).

Logic defeats anger, because anger, even when it's justified, can quickly become irrational. So use cold hard logic on yourself. Remind yourself that the world is "not out to get you," you're just experiencing some of the rough spots of daily life. Do this each time you feel anger getting the best of you, and it'll help you get a more balanced perspective. Angry people tend to demand things: fairness, appreciation, agreement, willingness to do things their way. Everyone wants these things, and we are all hurt and disappointed when we don't get them, but angry people demand them, and when their demands aren't met, their disappointment becomes anger. As part of their cognitive restructuring, angry people need to become aware of their demanding nature and translate their expectations into desires. In other words, saying, "I would like" something is healthier than saying, "I demand" or "I must have" something. When you're unable to get what you want, you will experience the normal reactions—frustration, disappointment, hurt—but not anger. Some angry people use this anger as a way to avoid feeling hurt, but that doesn't mean the hurt goes away.

Problem Solving

Sometimes, our anger and frustration are caused by very real and inescapable problems in our lives. Not all anger is misplaced, and often it's a healthy, natural response to these difficulties. There is also a cultural belief that every problem has a solution, and it adds to our frustration to find out that this isn't always the case. The best attitude to bring to such a situation, then, is not to focus on finding the solution, but rather on how you handle and face the problem.

Make a plan, and check your progress along the way. Resolve to give it your best, but also not to punish yourself if an answer doesn't come right away. If you can approach it with your best intentions and efforts and make a serious attempt to face it head-on, you will be less likely to lose patience and fall into all-or-nothing thinking, even if the problem does not get solved right away.

Better Communication

Angry people tend to jump to—and act on—conclusions, and some of those conclusions can be very inaccurate. The first thing to do if you're in a heated discussion is slow down and think through your responses. Don't say the first thing that comes into your head, but slow down and think carefully about what you want to say. At the same time, listen carefully to what the other person is saying and take your time before answering.

Listen, too, to what is underlying the anger. For instance, you like a certain amount of freedom and personal space, and your "significant other" wants more connection and closeness. If he or she starts complaining about your activities, don't retaliate by painting your partner as a jailer, a warden, or an albatross around your neck.

It's natural to get defensive when you're criticized, but don't fight back. Instead, listen to what's underlying the words: the message that this person might feel neglected and unloved. It may take a lot of patient questioning on your part, and it may require some breathing space, but don't let your anger—or a partner's—let a discussion spin out of control. Keeping your cool can keep the situation from becoming a disastrous one.

Using Humor

"Silly humor" can help defuse rage in a number of ways. For one thing, it can help you get a more balanced perspective. When you get angry and call someone a name or refer to them in some imaginative phrase, stop and picture what that word would literally look like. If you're at work and you think of a coworker as a "dirtbag" or a "single-cell life form," for example, picture a large bag full of dirt (or an amoeba) sitting at your colleague's desk, talking on the phone, going to meetings. Do this whenever a name comes into your head about another person. If you can, draw a picture of what the actual thing might look like. This will take a lot of the edge off your fury; and humor can always be relied on to help unknot a tense situation.

The underlying message of highly angry people, Dr. Deffenbacher says, is "things oughta go my way!" Angry people tend to feel that they are morally right, that any blocking or changing of their plans is an unbearable indignity and that they should NOT have to suffer this way. Maybe other people do, but not them!

When you feel that urge, he suggests, picture yourself as a god or goddess, a supreme ruler, who owns the streets and stores and office space, striding alone and having your way in all situations while others defer to you. The more detail you can get into your imaginary scenes, the more chances you have to realize that maybe you are being unreasonable; you'll also realize how unimportant the things you're angry about really are. There are two cautions in using humor. First, don't try to just "laugh off" your problems; rather, use humor to help yourself face them more constructively. Second, don't give in to harsh, sarcastic humor; that's just another form of unhealthy anger expression.

What these techniques have in common is a refusal to take yourself too seriously. Anger is a serious emotion, but it's often accompanied by ideas that, if examined, can make you laugh.

Changing Your Environment

Sometimes it's our immediate surroundings that give us cause for irritation and fury. Problems and responsibilities can weigh on you and make you feel angry at the "trap" you seem to have fallen into and all the people and things that form that trap.

Give yourself a break. Make sure you have some "personal time" scheduled for times of the day that you know are particularly stressful. One example is the working mother who has a standing rule that when she comes home from work, for the first 15 minutes "nobody talks to Mom unless the house is on fire." After this brief quiet time, she feels better prepared to handle demands from her kids without blowing up at them.

Some Other Tips for Easing Up on Yourself

Timing: If you and your spouse tend to fight when you discuss things at night—perhaps you're tired, or distracted, or maybe it's just habit—try changing the times when you talk about important matters so these talks don't turn into arguments.

Avoidance: If your child's chaotic room makes you furious every time you walk by it, shut the door. Don't make yourself look at what infuriates you. Don't say, "well, my child should clean up the room so I won't have to be angry!" That's not the point. The point is to keep yourself calm.

Finding alternatives: If your daily commute through traffic leaves you in a state of rage and frustration, give yourself a project—learn or map out a different route, one that's less congested or more scenic. Or find another alternative, such as a bus or commuter train.

I use many of these techniques daily. I have worked relentlessly to really change my disposition and character as a person and the way I deal with my anger. When I chose to let go of all the anger and the energy that it takes, I really began to grow spiritually as a person, and this is an essential part of my personal recovery. Anger does not live with me any longer, has it moved in with you?

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You can access the above article from the APA here.