Continuous cognitive work is like daily session roll, the more often you do it, the less time it takes to rewind

Fear = False Evidence Appearing Real

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Don't give advice or solve people's problems unless they ask you to. This may be difficult, especially if you are feeling irritated, uncomfortable or impatient.

Don't judge, don’t tell people what to do, don't tell them to stop feeling like that, don't tell them they need to change, don't fire questions at them and don't argue.

Don't interrogate people about why they are silent or upset (and taking in personally). This may be difficult, especially if you are feeling irritated, uncomfortable or impatient. 99% it is not about you

Be comfortable with other people being upset. Let the upset person fill the silence rather than yourself. Wait it out. Once you are comfortable with it you will also be less likely to feel the need to fill the silence / feeling guilty and apologizing. 99% it is not about you

Step back and question intrusive thoughts / faulty Core Beliefs:

-Is this really my fault?

-Am I really a bad person?

-Am I really the reason someone is upset or it is their internal / external state?

·         Is this thought realistic?

·         What is the evidence for and against this idea?

·         Might this belief be a habit, rather than something based on facts?

·         How long have I been thinking this?

·         What possible misinterpretations might I be making?

·         Am I thinking in all-or-none/black-and-white terms?

·         Is there any room for “grey” with this thought?

·         Am I using words or phrases that are extreme or exaggerated (i.e., always, forever, never, need, should, must, can’t, ever time, etc.)?

·         Is extreme and/or exaggerated language implied in this thought?

·         In what way might I be focusing only on one aspect of the event (possibly negative)?

·         Who has given me this message before?

-Other people in my life?

-A younger version of myself?

-Is that person a reliable source of information when it comes to this thought?

·         What are the odds that this thought is true? Am I overestimating the likelihood that this thought is true? Am I overestimating the odds that something bad will happen?

·         Are my judgments based on feelings rather than facts?

·         In what way might I be focused on irrelevant factors? 

·         What are the costs and benefits of this thought? 

·         How might I arrive at similar benefits with different thoughts?

Счастье - это всего лишь умение не портить настроения себе и не давать это делать другим.

10 GOLDEN RULES FOR COPING WITH PANIC

1. Remember that although your feelings and symptoms are frightening, they are neither dangerous nor harmful.

2. Understand that what you are experiencing is merely an exaggeration of your normal reactions to stress.

3. Do not fight your feelings or try to wish them away. The more willing you are to face them, the less intense they will become.

4. Don't add to your panic by thinking about what "might happen." If you find yourself asking, "What if?" tell yourself "So what!"

5. Stay in the present. Be aware of what is happening to you rather than concern yourself with how much worse it might get.

6. Label your fear level from zero to 10 and watch it go up and down. Notice that it doesn't stay at a very high level for more than a few seconds.

7. When you find yourself thinking about fear, change your "what if" thinking. Focus on and perform some simple, manageable task.

8. Notice that when you stop thinking frightening thoughts your anxiety fades.

9. When fear comes, accept it, don't fight it. Wait and give it time to pass. Don't try to escape from it.

10. Be proud of the progress you've made. Think about how good you will feel when the anxiety has passed and you are in total control and at peace.

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Hypervigilance for Misatrributed Bodily Sensations (somatic of cognitive)

Person who had a heart attack will be always on the lookout for the heart attack symptoms, which are normal most of the time (ex. increased heart rate). As soon as his heart rate increases, he misattributes it and labels it as catastrophic. "OMG. I am having a heartattack again". Need to re-evaluate misattributed sensation.

When we have a flu, we feel crappy. When flu goes away, we feel good. The same thing is with anxiety and depression symptoms. They are just labeled as catastrophic. For example, bad sleep for couple of days does not necessarily mean that I am falling into depression. Most of the time it's just a lot of things in my mind.

Catastrophic misattributions of bodily sensations reinforce perceptions of threat, which intensifies anxiety, leading to more anxiety-related bodily symptoms and yet more catastrophic misinterpretations in a vicious cycle that can quickly spiral into a full-fledged panic attack and "fear of fear" (next day is going to be the same as today, i will never get better, i must not feel that way etc)

Modify catastrophic misinterpretations of bodily sensations, achieve re-evaluation of misattributed bodily sensation (somatic or cognitive)

Hypervigilance (self-checking) and misattributing normal bodily sensations (somatic and cognitive) as pathological and catastrophic. These sensations are just being human (tired, angry, annoyed, sleeping less), even if they are spanning for days (like a flu).

-Notice that the other person is exactly the way he or she is whether you like it or not. Notice how irrelevant your feelings are.

-Notice how much you have fought and resisted the way that person is. Notice the conflict you have created by your resistance.

-Let go of your demands for how that person should be and make peace with the way the person is. Give him or her full permission to be that way forever.

-Remember that acceptance is nothing more than surrendering to the truth. You don’t have to like everything about that person. You just need to make peace with the truth.

-Give all the people in your life full permission to be the way they are. 

You can lead a great life, have healthy relationships and make the best of each day that’s given to you by letting go of all judgment, comparison, ideals and expectations that concern other people.

Do you want to be right, or do you want to be effective and do what the situation calls for?

Do you want to be right, or do you want to be happy?

Anxiety Coping

1.  Am I falling into a thinking trap (e.g., catastrophizing or overestimating danger)?

2.  What is the evidence that this thought is true? What is the evidence that this thought is not true?

3.  Have I confused a thought with a fact?

4.  What would I tell a friend if he/she had the same thought?

5.  What would a friend say about my thought?

6.  Am I 100% sure that ___________will happen?

7.  How many times has __________happened before?

8.  Is __________so important that my future depends on it?

9.  What is the worst that could happen?

10.               If it did happen, what can I do to cope with or handle it?

11.               Is my judgment based on the way I feel instead of facts?

12.               Am I confusing “possibility” with “certainty”? It may be possible, but is it likely?

13.               Is this a hassle or a horror?

Facing Anxiety Triggers

When anxiety becomes a problem, the affected person is hampered by stressful symptoms that inhibit clear thinking and proper management of feelings. This then leads to avoidance and escape; we’re ‘wired’ to steer clear of any perceived threat. Think about the following competencies that will assist a better level of functioning when facing anxiety triggers:

1.    Appraisal.

This is the ability to look clearly at what’s happening around you, to be able to stand back when worry, doubt, fear and uncertainty happen and understand that this is how the world works. To be able to then ask the questions, ‘How does my world work?’ and ‘Do I have the resilience and self-acceptance to respond to such challenges?’

2.    Managing conflict.

Conflict with others is inevitable when the needs we have clash with the needs expressed by others, requiring negotiation, compromise and reaching acceptable agreements.

3.    Decision-making.

This is so often blocked, delayed, confused or rushed by the negative fear of making an error. The positive side of actually making a decision is that it’s also personally enriching as it allows for other issues to be given priority. Decision-making is compromised by seeking the perfect decision, or being intolerant of any risk or ambiguity, leading to the frustration of delays, lost opportunity and regrets.

4.    Learning to deal with emotional distress.

If you’re fearful about your feelings this can lead to suppression of feelings or reactive impulsivity to feelings; two opposites for those unable to manage their emotions. The outcome of this is to either cease to feel (suppression, which by definition is an incomplete solution) or to go to the other extreme and be so overwhelmed by feelings that normal functioning isn’t possible. Affect management involves being ‘in touch’ with feelings without being overwhelmed by them. Dealing with an emotional crisis is an important maturational and developmental skill that’s learned through guidance and practice.

5.    Managing crisis and conflict.

Along with decision-making and resilience, crisis and conflict management come from the secure base of an attachment to values and principles. You don’t run your life on what’s convenient, expedient or easier, rather you run it on the pursuit of values like truth, justice, love, trust and honesty, which common sense teaches make us better human beings. To paraphrase Wordsworth, ‘… the best portion of a good life are the many, small, forgotten acts of kindness and love’.

6.    Goal-setting.

Setting goals directs and focuses your energy, increases your self-esteem and helps you to achieve success, however small it might be.

7.    Managing time.

This is part of self-awareness. Being aware enables a person to string together blocks of time that gradually build skills and goal achievement. Never underestimate the value of a short concentrated burst of 10, 20 or 30 minutes to get something done.

8.    Being mindful and aware.

Contemporary psychology has been enhanced by the growth in recent decades of the skills of awareness and mindfulness. To self-skill in slowing down the mind and the body opens up so many possibilities for change strategies, processing intrapersonal blockages and growing the healing mind.

9.    Being an inclusive person.

This is the opposite of excluding others who have hurt or disappointed you, who are different from or unknown to you. It embodies the truly human qualities of acceptance and love.

10. Looking after yourself.

The great Irish writer Jonathon Swift, gave advice totally relevant to our 21st Century health care, ‘… the best doctors I know are Dr. Diet, Dr.Quiet and Dr. Merryman’.

10 ПРИВЫЧЕК, КОТОРЫЕ УБИВАЮТ УДАЧУ

1. Привычка делать поспешные выводы. Очень часто нам кажется, что мы уже наперед знаем, что и как произойдет, и начинаем действовать согласно своим ошибочным представлениям о будущем. На самом деле, жизнь любит подкидывать такие сюрпризы, о которых даже сложно предположить, поэтому не стоит полагаться на ваши поспешные выводы. Ошибочно также думать, что мы знаем причины поступков людей и их последующие действия. Это абсолютно неверно, и очень часто приводит к возникновению конфликтов и недоразумений в отношениях.

2. Привычка драматизировать события. Не стоит преувеличивать мелкие неудачи, расстраиваться из-за мелочей. При таком поведении у нас возникает тревога, которая не дает быть удачливым в жизни.

3. Привычка создавать стереотипы и ярлыки. Когда мы пытаемся один раз и навсегда определить сущность вещей, мы можем очень сильно заблуждаться. На самом деле, в мире все гораздо интереснее, чем может показаться на первый взгляд, поэтому не стоит пытаться загнать все в определенные рамки.

4. Привычка делить все на «черное и белое». На самом деле, в цветовой палитре жизни существуют тысячи вариантов, и желание получить «все или ничего» приводит к тому, что мы их просто не замечаем. Не бывает идеальной работы, друзей, отношений. Великое искусство — радоваться тому, что ты имеешь.

5. Привычка обобщать. Часто мы пытаемся найти тенденцию в череде наших успехов и провалов. На самом деле, несколько повторившихся ситуаций еще ни о чем не свидетельствуют. Относитесь к каждому событию как к самоценному.

6. Привычка принимать всё близко к сердцу. Не стоит переживать из-за плохих новостей по телевизору, рассказов о болезнях вашей соседки или о неудаче, постигшей вашего коллегу. Сочувствуйте, помогайте, но не переживайте из-за чужих проблем.

7. Привычка доверять нахлынувшим эмоциям. Ваши ощущения показывают ваше субъективное восприятие мира, которое не всегда бывает верным.

8. Привычка быть апатичным. Чтобы быть удачливым, надо быть оптимистом. Ждите, ищите и верьте в хорошее — и вы это получите! Люди с негативным настроем часто даже не замечают возможностей, которые могли бы принести им удачу.

9. Привычка делать все по правилам. Часто мы сами устанавливаем себе определенные рамки, которые не приносят ничего, кроме сложностей и нервозности. Не стоит создавать ненужные препятствия там, где их нет.

10. Привычка ворошить прошлое. Намного лучше оставить прошлое в покое, простить все обиды себе и другим, и с чистым сердцем жить дальше. Не стоит держать в сердце прошлые неудачи и разочарования. Живите дальше, веря в удачу и надеясь на лучшее.

TFP Treatment - Dr. Frank Yeomans

Types of Secondary Emotional Reactions

1. Discomfort with or judgment about your primary emotion. When you fail to validate your primary emotion as normal, reasonable, even helpful, you will create a secondary emotion. Example: When you are hurt by another, you will often turn this hurt into anger. Then you will be dealing with the anger and avoiding the primary emotion of hurt. It is wise and easiest to deal with the hurt.

2. Emotions evoked from your perceived identity. If you assume that an event or the behavior of another person says something about you, your worthiness, your goodness, your value, or your image, then the emotion evoked from the event will be intense. If you realize that the event only says something about the event or the other person/people involved, you decrease the intensity of your reaction.

3. Intense emotions from past events. Intense emotions are stored in memory. You can recall your emotional reactions to particular events – particularly intense emotions or traumatic events. Emotional memory can be triggered by present events that offer a similarity to past events. If you stop avoiding your emotions and experience them in present time, old emotions lose their power and lower in intensity.

4. Emotions from assumption you make about your world. We all make assumptions about our world. Some are accurate; some are inaccurate. Either way, these assumptions either increase or decrease the intensity of our emotional experience. If you think that everyone must approve of you then, every time you experience disapproval, you will experience intense emotions. If you have learned that some people will disapprove and that is okay with you, your emotional state in the face of disapproval will be lessened.

5. Emotions from your fear or anticipation of the future. Fear or anticipation about your future will intensify your emotional states. If you expect failure, evidence of problems will create intense emotions. If you expect success, this same evidence will create emotions that are less intense or immediate.

Differentiating Between Primary and Secondary Emotions

1. Is this emotion a direct reaction to an external event? Primary

2. Is the emotion becoming more intense over time? Secondary

3. Do you experience the emotion more frequently than the events that prompted the emotion? Secondary

4. When the initiating event receded, did the emotions recede? Primary

5. Does the emotion continue long after the event, interfere with your abilities in the present, and affect new and different experiences? Secondary

6. Is the emotion complex, ambiguous, and difficult to understand? Secondary

How to Stop Black-and-White Thinking from Destroying Your Life

How to Stop Black-and-White Thinking from Destroying Your Life  

“Black” or “white”, “right” or “wrong”, “good” or “bad”, “smart” or “stupid”, “strong” or “weak”.
Do you live your life in black and white terms? Is your mood in constant fluctuation, going from great to depressed in under one minute?

Many people suffer from this black-and-white thinking pattern, which is greatly influenced by their childhood and earlier experiences. The all or nothing type of thinking can seriously damage your sense of self, well-being, happiness, and relationships. How do I know? Because I am a recovering black-and-white thinker. I, too, used to see the world as a scary place, where you have to be prepared for the worst, where some people are good and others are bad (but most are bad and can’t be trusted), and some are strong, while others are weak. The all or nothing thinking is actually a defense mechanism people use to cope with life’s challenges.

Unfortunately, this type of thinking prohibits you from seeing things as they really are. Things are never as bad as they seem. Or as good, for that matter. Which means that relationships can’t be either “perfect” or “ruined”, people aren’t either “smart” or “stupid”, “strong” or “weak”, “good” or “bad”. We are have a unique mixture of intelligence, weak spots, strengths, positive and negative traits.

Things are never either black or white, and when you realize this simple fact, you free yourself from the prison of your mind. You learn to let go and accept the grey areas, instead of placing everything under “black” or “white” and “good” or “bad” labels.

Why is letting go of black-and-white thinking so important for your self-growth and happiness? Once you realize that you cannot place things into black and white categories, you are generally happier. Why? Because you are no longer a slave to the “must” and “shoulds”. You accept the “maybes” and “what ifs” as part of your life, and you realize that these “good” and “bad” perceptions are all in your mind. You also stop projecting your feelings and thoughts onto others.

Just because a situation isn't favorable at the moment, it doesn't mean that it is ruined or that things will never improve. Just because your partner doesn't understand your point of view or doesn't shower you with the affection you think you are entitled to, doesn't mean he or she doesn't love you at all. Just because you failed a test, doesn't mean you are stupid or a failure. Just because you didn't win first place, doesn't mean all your work was in vain.

Once you realize that extreme black and white thinking damages all areas of your life, you are able to make a conscious change. This sort of change takes place gradually –don’t expect miracles. You won’t be able to go from being an extremist to being extremely open-minded. However, each small step counts.

Allow yourself to be vulnerable and allow yourself to make mistakes. Choose to see the good where other times you only saw the bad. Stop misjudging people and situations based on your previous experiences. Let go of all your judgement and preconceptions and start thinking and living as if anything is possible. Accept all possibilities and know that you will be fine regardless of the outcome. Instead of trying to control outcomes, focus on having positive, empowering reactions to what happens to you. Stop passing judgement, stop obsessing about the details, stop over-analyzing and trying to control outcomes. Stop finding faults.

When you start living this way, it will seem like a whole new world has opened its gates to you. You will become more trusting and more empathetic, you will understand why certain things happen, and that most things are out of your control. This simple technique can be applied in all interactions and situations where you find yourself thinking in an all or nothing kind of way. I am sure you will find it extremely useful in romantic relationships and in personal interactions with friends and family.

It takes courage to stop the negative thinking patterns that are holding you back. It takes courage to be vulnerable, to accept that you cannot control most things in life, and to be let yourself just be. But it’s worth it. Don’t take my word for it – try it and see for yourself.

Be loving. Be kind. Be happy. 

Healing From Childhood Trauma & Codependency

Unraveling: The 12 Steps to Healing From Childhood Trauma & Codependency

By Jenna Ryan 

http://self-love-u.blogspot.com/2013/12/unraveling-12-steps-to-healing-from.html

If you experienced trauma or abuse in childhood for any reason, you may realize that you have a mess on your hands. Hopefully there will come a time in your life when you are ready to heal. The following steps are of my own personal journey to healing, wholeness and self love. It is not easy, it is ongoing and must be conducted for each wound you hold in your heart. Steps 1-5 are the hardest and most painful, but once you get past these 5, you will be a different person.

It is within your own power to heal yourself. You have everything inside of YOU to get the job done. I hope these steps help you as they have changed my life.




1. Gain Self Awareness.

It is impossible to heal without a higher level of self awareness. This self awareness is gained through mindfulness. You must figure out your true feelings, wants, needs, desires, preferences and thoughts. You must get hold of who you are and why you do what you do. Self Awareness involves locating the toxic shame that holds you prisoner as well as getting in touch with your unresolved anger. The Self Awareness phase continues throughout the process. Step 1 also involves understanding that your life is a manifestation outside of what's going on with you inside. Like attracts like.

Hint: The tendency is to focus on other people, work, dating or anything else than getting to know yourself--this is the trauma speaking within you. You must resist the urge to abandon yourself and focus outside. You must pull yourself in and train your mind to concentrate on YOUR feelings, YOUR issues, YOUR needs,YOUR preferences. It's okay. It's not selfish. You have a deficit of self concern, even though you probably think you're the most selfish person in the world already. Don't listen to that voice. FOCUS ON YOU. Read: How to Pull Yourself Inside.

2. Come Out of the Fog.

The FOG is a child abuse recovery term for waking up to the truth of what happened to you as a child. This is common for Child Abuse Thrivers around 40 years of age. It's like a veil is lifted and you can see things as they really are for the first time. This process can be painful, but is also enlightening and ultimately one of the most freeing experiences you will encounter during the healing process. Prior to coming out of the FOG, you will most likely be in some state of misery, perpetual abuse and denial.

3. Locate ORIGINAL WOUND(S).

Figure out the real reason you are repeating the same emotional cycles. The answers are inside of you. Those of us who were abused as children, or who were neglected or otherwise failed to get our developmental needs met experience the same scenes over and over throughout our life, as if we're trying to right wrongs of the past. We must step outside of today and realize that what's happening now is actually a projection of your emotions from childhood. You are actually attracting the same abuse from others until you deal with the original source of the abuse.


4. Release ORIGINAL EMOTIONS.

Allow yourself to experience your repressed emotions that occurred as a result of the wound.  (See Healing Frozen Feelings & Blocked Emotions)


5. Grieve the Loss from the ORIGINAL WOUND.

You must allow yourself to fully grieve the losses from not receiving the time, attention, affection and direction you would have gotten had your family of origin been fully healed themselves. Grieving emotional losses is like grieving a death; it's the same process. Completing Step 5 is the Key to being able to easily and effortlessly complete Step 8.

6. Experience Healthy Connection.

Step 6 is done throughout each of these steps. It's important to stay connected to a trusted person throughout the healing process, though I've done a lot of my healing on my own, so it can be done. We humans are created to connect with one another. We are all connected, but when you experienced a traumatic childhood, you may have difficulty trusting, giving and receiving in a healthy relationship. In order to heal, you must share your pain and resolutions with an empathetic other, whether that is a therapist, sponsor or trusted friend. The importance of finding the right person for this job cannot be over-stressed. Step 6 also involves staying connected to mentors, writers, blogs, forums online and support groups. It's all about staying connected and sharing your inner world with another or others.

7. Reparent Yourself.

You must reparent your inner child through techniques such as self care, self talk and self soothing. Reparenting also occurs during the transference process of therapy. 

8. Detach from External Locus. 

You must learn how to detach from external measures of worth. It is impossible to detach, however, if you have not completed Steps 2 and 3 related to each individual wound. If you find that you are having difficulty detaching from present circumstances and relationships, that is a sign that you need to use Step 1 to go back and do more work on Step 5. Step 8 includes resolving addictions to people, places or things. Once you DETACH, you will need something to ATTACH to inside your own heart, and that's where Step 12 comes in handy.

9. Re-Compute Negative Core Beliefs.

Step 9 is about rethinking the negative core beliefs, that is, the lies you believed about yourself as a result of the wounding. The truth is that you are pure love, your essence is truth. Anything that you believe contrary to the fact that you are pure love causes perpetual wounding. This is a gift of knowledge that I received on my own without the aid of another. You learn so much about your capabilities through the healing process, the wisdom you gain is almost worth the lifetime of pain you endured up until now... It's incredible, this journey!

10. Clear Away Resentment. 

 Clear away resentment through forgiveness, but only AFTER you have completed Steps 1-9. Doing this step too early can delay your progress big time.

11. Reprogram Your Mind.

You must reprogram your mind to think differently and take different actions than you've taken all your life in relation to the wounding. This is an ongoing process that can be painstaking and takes time, but is the way to get the best results. 

12. Create a New Story. 

Anchor / Fortify Your Beingness - Having come full circle, you are now ready to anchor, attach and bond internally. During this step you will be able to fully connect with God, or your higher power. Visualization can be used at this stage to build a new identity, one that is weighted with your own love and which includes a recognition of your value. It's the most beautiful step as you are getting in touch with your truth, your beauty and your inner wisdom.

Once you complete these steps FOR EACH WOUND in your heart, you will be a completely different person. Your shame will be greatly reduced, you will be capable of living authentically, capable of intimacy, integrated with who you really are and you will love yourself like you never dreamed possible.

My Child Within  

I found my child within today,

For many years so locked away,

Loving, embracing, needing so much,

If only I could reach in and touch.

I did not know this child of mine,

We were never acquainted at three or nine,

But today I felt the crying inside,

I'm here,  I shouted, come reside.

We hugged each other ever so tight,

As feelings emerged of hurt and fright.

It's okay, I sobbed, I love you so!

You are precious to me, I want you to know.

My child, my child, you are safe today,

You will not be abandoned, I'm here to stay.

We laughed, we cried, it was a discovery,

This warm loving child is my recovery.

This is my problem
        This is your problem
                This is his problem

“The fact that you’re struggling doesn’t make you a burden. It doesn’t make you unloveable or undesirable or undeserving of care. It doesn’t make you too much or too sensitive or too needy. It makes you human. Everyone struggles. Everyone has a difficult time coping, and at times, we all fall apart. During these times, we aren’t always easy to be around — and that’s okay. No one is easy to be around one hundred percent of the time. Yes, you may sometimes be unpleasant or difficult. And yes, you may sometimes do or say things that make the people around you feel helpless or sad. But those things aren’t all of who you are and they certainly don’t discount your worth as a human being. The truth is that you can be struggling and still be loved. You can be difficult and still be cared for. You can be less than perfect, and still be deserving of compassion and kindness.”

"Most of my life has been spent trying to shrink myself. Trying to become smaller. Quieter. Less sensitive. Less opinionated. Less needy. Less me. Because I didn’t want to be a burden. I didn’t want to be too much or push people away. I wanted people to like me. I wanted to be cared for and valued. I wanted to be wanted. So for years, I sacrificed myself for the sake of making other people happy. And for years, I suffered. But I’m tired of suffering, and I’m done shrinking. It’s not my job to change who I am in order to become someone else’s idea of a worthwhile human being. I am worthwhile. Not because other people think I am, but because I exist, and therefore I matter. My thoughts matter. My feelings matter. My voice matters. And with or without anyone’s permission or approval, I will continue to be who I am and speak my truth. Even if it makes people angry. Even if it makes them uncomfortable. Even if they choose to leave. I refuse to shrink. I choose to take up space. I choose to honor my feelings. I choose to give myself permission to get my needs met. I choose to make self-care a priority. I choose me."

— Daniell Koepke

You need to feel the emotion first, accept it, ride through it, and then take action to
improve it.

Each day of fighting is a battle in itself,
Lost inside this empty fragile shell.
The body that aches and the mind that races,
Anxiety is what leaves these traces.

Each day is a battle with this condition,
You can’t help but think about the life you are missing.
A dark place in which you see no end,
You have to make anxiety your friend.

Each day you wonder how long this will last,
But one day this will be a ghost of your past.
You can’t see the light but you know that it’s there,
You can’t help but see the fear everywhere.

Each day you wake with that dreaded feeling,
is a day closer to your sensitized nerves healing.
A bully that robs you of your personality,
One day you will regain your mental clarity.

Each day you fight to find a way out,
your often filled with mounds of self-doubt.
You wonder if you will ever recover,
You spend each day giving much needed support to each other.

Each day you wonder if you’re going crazy,
your mind is incredibly hazy.
You look at how happy other people are,
and wonder why you feel so bizarre.

Each day is a step closer when you accept,
To the recovery of this chapter you’ll never forget.
Shaky nerves will be a thing of the past,
and you will soon have your life back at last.

Motivation

I have endured this discomfort before and survived it, and so I can survive it today.

I have felt these feelings before and sat with them, and so I can sit with them today.

I have felt like giving in before and held onto hope, and so I can continue to hold on today.

I made it through yesterday, and so, I can also make it through today.

I can do it!

I will do it!

I am doing it!

I am strong and I am capable. I will not give up!