Tag Archives: avoidance

having a choice

I know this post probably seems to contradict my last past, but I’ve given my last post some thought. I do think that I fall more on the introverted side of things, yet when I’m in a social situation, I want to be seen and heard and enjoy being the center of attention. I guess I am an outgoing, socially anxious person. Sounds like an oxymoron, I know.

***

Anyway. My girlfriend is up visiting her family right now, and I’m feeling a little guilty that I’m not there. I chose not to go.

Right now, I’ve made a conscious choice to only engage in one social situation, outside of work, once per week. Whether that’s with one  of my friends or my girlfriend’s friends or her family it doesn’t matter–one per week. I’m very fortunate that I have a job right now that isn’t too demanding socially. I have to interact with my boss and co-workers and occasionally I have to engage with a few clients on the phone or in person, but it’s not bad at all.

It’s a pretty firm decision–to only engage in one situation per week–but every now and then I’ll allow another social situation or two depending on the situation and how I’m feeling. I don’t like feeling like there’s a quota in place–and my girlfriend especially doesn’t like that.

Anyhow, giving myself a choice is a powerful thing. In the past, there were times where I felt like I was being forced into social situations. I felt like I had no choice–that my girlfriend or friends were forcing this awful situation on me and I had no control. But I did have control. I made those choices to go, not them. Saying no to social situations is difficult to do. On the one hand, I don’t want to say no to too many, because I don’t want to avoid everything and become a hermit or something; but, on the other hand, it’s important for me to do what feels right for me. Getting flooded in every single social situation only reinforces the anxiety. I need to pick and choose social situations that I don’t get too flooded in to slowly immerse myself back into social situations that I find anxiety-proving–gradually increasing over time–so that I can eventually become a healthy social person (whatever that means). Avoiding too many situations as well just reinforces the anxiety. It’s all about balance.

The important thing is that I realize that it’s my choice to enter–and stay in–a social situation. Knowing that can help ease the anxiety in itself. And, although, I do feel guilty about not going with my girlfriend to see her family, I think it’s the best thing for me–and that’s what matters most.

***

With all that said, I’m feeling very lonely. I can’t ignore that. Yes, I do feel good because I do have a choice, but I miss my girlfriend and wish I would have gone with her to see her family. But I bet if I was there, I would be anxious and want to be somewhere else. I can never win, I guess. *Sigh*

What a pointless post. I wanted it to be optimistic because that’s how I felt like ten minutes ago, but now I just feel sad and lonely. Sorry.

Advertisements

an example of avoidance

Yesterday my boss asked me to go downtown today to pick up some tax documents at the state’s local field office. I didn’t think they could provide the documents, but I didn’t have the nerve or desire to argue with him so I reluctantly agreed.

I’ve had to go to this field office a few times before. Each time, I’ve had to endure a rather difficult social situation because the receptionist is very attractive and socially adept. In other words, she’s beautiful and perfect, and I’m not. These thoughts happen in a split second and ensure that I will fail. Now, CBT has taught me to catch these thoughts before they happen, to counter them with positive, rational thoughts. But this never seems to happen quick enough. I sum up that she’s perfect and place her on a pedestal before my rational mind has a chance to kick in–and I’m left playing catch up.

Anyhow, earlier I started having anticipatory anxiety about the situation: Not only would I have to face this perfect being but I also don’t feel comfortable asking for the documents since I don’t think they could provide them. And so, I started coming up with ways to get out of going–

  1. I could lie to my boss by telling him that I went and that they either didn’t have the documents or couldn’t give them to me.
  2. I could call in sick.
  3. I could call the tax office to see if they could even provide the documents.

The third choice seemed the most logical, but I’m terrified of making phone calls, especially when I have time to think about what I’m going to say beforehand, so I wanted to do the first choice. Eventually though, I talked myself into calling, which was horrible in itself, but I found that I was right: They couldn’t give me the documents after all.

I’m now beating myself up, telling myself that it wasn’t that bad and I shouldn’t have been fretting about the situation at all. I’m also disappointed in myself for avoiding another social situation.

Why can’t I look at the good parts? I mean, I made the phone call even though I was terrified and obtained an answer without lying. Those are positives, I guess.

If I’m not perfect then I’m nothing at all.

always wishing i was somewhere else

I’ve spent most of my life dreaming of either being somewhere else or being someone other than who I am. For example, for the longest time I wanted to be a writer. I spent over five years working on a novel. I put that dream on hold last year and started writing flash fiction. I got a few stories published, but I gave up after that. My perfectionism makes writing really, really hard. Plus, I can’t handle rejection. I guess it’s not even really like I thought I could be a writer; it’s more like I used the thought of possibly being a writer to propel me forward, through my depressions.

Lately, I’ve used running to push me through. In the past, I’ve put my hope in life transitions, like going to college or moving to New York, to get me through the day. I remember when I made the decision to move to New York and bought my one-way ticket how good I felt. No matter what was going on in the present, just the thought of that ticket made everything better.

You see, I thought the transitions would change me. I thought moving to New York or running seventeen miles or writing a book would change who I am–that is, I would no longer be depressed or anxious. This thinking not only took me out of the present moment, it pushed a lot of negative feelings aside. Instead of dealing with my problems, I focused on the future–something that doesn’t even exist–and suppressed my feelings and emotions.

I think this deep, all-encompassing depression I’m feeling now is all those feelings and emotions catching up to me. I’m running out of options. I’ve tried a lot of things. I can’t run anymore. I have to be present–and the present is complete shit when there’s no hope.

Maybe awareness will save me?

still here ..

Hey! I hope everyone’s holidays are going well. As you know, I’m in Kansas City with my family. It’s been pretty tough so far. I feel a lot of pressure to continue moving forward with my family. That is, to continue talking about my issues and try to develop a deeper connection with them. But I haven’t been able to do that so far. My parents aren’t initiating the conversation–and neither am I. It’s almost like I didn’t even send the letter at all, which is really awkward. So, I’m feeling pretty depressed about that.

I’ve also decided to take a step back from blogging for the next week or so. Sorry, I haven’t been responding as much to comments or reading other blogs. I’m trying to get caught up on emails right now.

I just wanted you all to know that I am still here and I appreciate all the support. Happy New Year! See you in 2011!

phone therapy

Three posts in as many days! I don’t know what’s come over me. 🙂

***

So, since my therapist is out of town this week we arranged to have our regular session over the phone yesterday. I was dreading the session most of the day, even more than usual actually because I don’t like talking on phones. I don’t like checking voice mail. I don’t like seeing/hearing others talk on their phones. I don’t like hearing them ring (or vibrate, in my case). I cringe when I hear other people’s phones ring. I’d get rid of mine, but that probably wouldn’t be smart for someone with social anxiety.

It must have something to do with the fact that there are no distractions over the phone. It’s me and the other caller–that’s it. There is no one else to take the spotlight off me. There are no external distractions either, like television or eating or music or a movie, etc. But there are no distractions like that in therapy anyway, so I don’t know what I was so afraid of.

Anyhow, about thirty minutes before the session started, tension, nervousness, and anxiety hit. I just wanted to get it started (or over with). My stomach hurt, and I began sweating a little under my arms. I felt like I was getting ready to go to a large social gathering or something. I think it must have been the combination of the phone and pre-therapy jitters.

I’m probably freaking out about nothing, I told myself. So I’m going to stop  indulging in my negative thoughts. Once I became aware of what was happening and told myself to stop, I felt better.

***

The session started like all our other sessions. We talked a little about how this–therapy over the phone–is new territory for us and what not. I wish we would have explored my phone-phobia a little more. I brought it up, but we quickly turned to other things.

I told him about how I was feeling anxious about Christmas, about how I’d be seeing my relatives. I told him how anxious I felt as soon as I found that out. We spoke about this for a while (mostly about how I’m afraid of interacting with my cousins’ children) before he said–

“You can push back if you want but what I think it all comes back to is self-acceptance. It’s okay to be introverted and reserved. It’s okay to be soft-spoken. But these things are not okay for you.”

He went on and on, and yet I was still stuck on his words push back. It had a negative connotation to it. To me, the words said–

Now you can push back, but if you do, you will be wrong because I am the therapist and I am right.

After he got done talking about self-acceptance, we were both silent.

“Where are you?” he asked, finally breaking the silence.

I told him the truth. I told him how I didn’t hear much of what he said because I was still stuck on him saying push back. I told him how I’m uber sensitive to his wording sometimes and how I’m afraid to stop him because I’m afraid he’ll say I’m just avoiding things (like he’s done in the past). We had a good discussion about that, and I feel a little better about it, actually. I think he understands better that when I do stop him, sometimes it’s not that I’m avoiding–it’s just that I want to say something and that should be okay. I don’t think there has to be a hidden/deeper meaning in everything.

One thing interesting that he did mention is that therapy is the one place where I can–and should–feel comfortable pushing back. A lot of times in life, I want to do that, but I just don’t have the self-esteem.

We then went on and talked more about the letter (part 1, part 2) I sent to my parents and how I can use that to start more discussions. I’m scared to talk more about it, yet I do want a closer relationship with my parents. I know my relationship with them hasn’t changed because of one letter. I have to keep moving forward, and I feel a lot of pressure to do that.

Finally, at the end of the session, I started getting flooded with anxiety, as I always do, and I checked out by browsing Facebook. When we finally said goodbye, I found myself looking at pictures of someone from high school who used to pick on me. Whenever I get on Facebook I’m unconsciously brought to the people who did me harm. I should probably bring that up in a future session, among other things. I’ll add it to the list.

Autobiography in Five Short Chapters

Chapter 1

I walk down the street.
There is a deep hole in the sidewalk.
I fall in.
I am lost … I am helpless.
It isn’t my fault.
It takes forever to find a way out.

Chapter 2

I walk down the street.
There is a deep hole in the sidewalk.
I pretend that I don’t see it.
I fall in again.
I can’t believe I am in this same place.
But, it isn’t my fault.
It still takes a long time to get out.

Chapter 3

I walk down the same street.
There is a deep hole in the sidewalk.
I see it is there.
I still fall in … it’s a habit … but, my eyes are open.
I know where I am.
It is my fault.
I get out immediately.

Chapter 4

I walk down the same street.
There is a deep hole in the sidewalk.
I walk around it.

Chapter 5

I walk down another street.

***

I love that poem. It’s from There’s a Hole in My Sidewalk by Portia Nelson. I feel like each chapter represents a stage of my recovery.

Chapter 1 encompasses my middle school and high school years, when social anxiety began to develop. I started avoiding social interaction by ending friendships and isolating myself; developing powerful, yet irrational beliefs and attitudes; and reinforcing those same beliefs and attitudes with my thoughts and actions–all while being unaware.

The years (early college) which make up Chapter 2 are even harder than the previous years, as I’m in denial. I know that I am an introvert and highly sensitive, yet I know there’s much more to it than that. That is, I know there’s some deeper issues. I avoided them by locking myself in sexual relationships, avoiding friendships, and abusing alcohol. I was absolutely miserable, yet I put up a happy, normal facade. I hid my problems well, and that’s the only way I knew how to cope–because I didn’t know what was wrong or where to seek help.

Chapter 3 represents my latter college years and the year I spent in New York after graduation. By that point I knew I suffered from Social Anxiety Disorder. I knew I kept people at a distance because I was afraid of what they may see inside. And I knew I needed to seek professional help, but I didn’t. Again, I coped by drinking and denying; however, those tactics began to lose their power because I knew there was a deeper issue.

Today, I’m somewhere after chapter three but before five. (I don’t want to say I am in Chapter 4 because sometimes I feel like I’m beyond it and sometimes I feel like I’m not even there yet). I am seeking professional help. I am aware of my thought processes and where they can take me. I know not everybody is a fan of CBT–or its wording and metaphors–but it has greatly helped me. I know, for instance, that certain thoughts will lead me down familiar roads, and I know at the end of those roads, there is nothing good there. I know that if I continue to take those roads, I will continue to feel a certain way. I haven’t totally changed my habits, but I am getting closer. I think Chapter 5 is in sight.

Now, for those who are at an earlier stage, there is no shame, because how you are feeling is not your fault. You are not explicitly choosing to feel anxious or depressed. We’re all at different stages, and we’re all in this together. What’s more, recovery is not linear. You don’t go from bad to good to better to best. Sometimes I’m in Chapter 4; other times I move back to Chapter 2–but, in the end, I am moving forward. More and more of my time is spent in the latter Chapters.

high to low and back again

I started writing this post yesterday afternoon, and it was originally called, stable .. for now, but nothing I wrote felt right, and by the evening I had abandoned it altogether. Some highlights–

I’ve been fairly stable since the wedding. That is, not depressed. I’m caught up with schoolwork again, and I’m starting to enjoy activities again, like reading, writing, running, and cooking. (I even went to a yoga class on Friday!) I’m looking forward to seeing my student on Wednesday and tutoring in general (I volunteer at an adult literacy center), as well as Thanksgiving. (I’m not delighted about being around fourteen people, but I do want to see if my mood holds up and how, or if, that will affect the outcome of the social situation. Plus, I want to test out some of my new cognitive techniques. So, it’s not so much about the social situation itself; it’s more about seeing whether I can get through it without being flooded with anxiety [an experiment, really]. And I’m actually feeling more confident that I will be able to do just that, and if I don’t–NO BIG DEAL!)

I’ve been doing lots of CBT lately. I still don’t know whether it’s working or not–whether it’s affecting deeper change–but I do know that it’s changing the way I think. I’m more positive and upbeat. I haven’t been engaging in my normal destructive behaviors of finding faults in the past and using those to ruin the present, etc. It’s a strange feeling, really. I’m not comfortable with feeling good–or, more precisely: not feeling bad. I guess I’ve just been feeling neutral lately. I look to the future and I don’t get the hopelessness that I got a week ago; it’s more like a staleness.

Finally, I’m also excited about trying a new drug. I’m not comfortable with taking Klonopin daily, so I’m going to talk to the pdoc on Tuesday about trying an MAOI–Nardil. A friend of mine who also has social anxiety is on it and I have noticed a huge difference in her behavior. Yes, MAOIs have some pretty bad side effects and you have to be on a strict diet to avoid hypertension, but maybe the ends will justify the means (for once)? I just have to talk my pdoc into it, because he had a patient die while on Nardil because s/he ate the wrong kind of cheese (aged) and didn’t seek medical attention.

Anyway, somewhere between writing and watching a football game and reading and taking a bath, my mood changed. By the end of the night, I was pretty low. Actually, I could feel my mood turning pretty much throughout the evening. My energy level dropped, and I couldn’t do the things I wanted to do. I’ve been pretty hyper (or hypomanic) this past week. I’ve bounced from activity to activity to activity. I haven’t given myself much leisure time or given myself time to think about things, which is good and bad. Sure, I didn’t think about the bad things, but I also didn’t get to process and own my negative feelings. I pretty much suppressed everything throughout the week, and maybe some of the those feelings were coming up while I was writing.

It’s a strange feeling knowing that your mood is going to turn. I started to panic a little, actually. I wanted to do everything I could to stop it from happening. I stopped writing altogether, and I tried to just sink into the feelings a little with the hopes of crying. I always feel better after I cry. I think it allows some of the feelings to release. It’s healthy. But it’s very hard for me, especially now that I’m on medication. I need to find more triggers. Last week I found a good song that brought me into tears almost immediately but I played it like ten times over the week, so when I listened to it last night, nothing happened. I need to find more triggers. What works for you?

I’m also very stressed about school and the holidays in general. I have three papers and two presentations to do in less than a month. The papers are no big deal. Sure, they’ll be a lot of work, but I’m more worried about the presentations. For those who don’t know, I’m in an online graduate program studying Library and Information Science. I’m becoming a librarian. Anyway, the presentations are done over a conference call, and even though they aren’t in person, I’m still a little upset about them. CBT is helping, though–I may have had lots of anxiety in the past, but I’m doing better. And it may not go exactly how I want it too, but I will get through it–and it will be okay. Again, I don’t know how much of that’s suppressing my feelings and how much of that is subtly dealing with the feelings but not letting them take control. I don’t know.

The holidays are another big thing. Thanksgiving is coming up. As I said before, I’m going over to my girlfriend’s brothers, where fourteen people from her family will be there. I am still hopeful that I’ll be able to get through it without getting flooded–with the help of Ativan and Propranolol, of course. I’m counting on there being a little anxiety there, just not the debilitating kind like I had at the wedding. I want to be able to converse with people and smile and not have to worry about sweating through three sets of shirts and looking like a complete idiot all the time.

I’ll address Christmas at a later date.

So, with my mood rapidly changing, and without being able to release some of the pent-up emotions through crying, I went to bed feeling like I’d wake up feeling even worse. But here I am. I feel a little down, a little stressed and depressed, but a little happy and hopeful too. Maybe I avoided a depression? I don’t know, only time will tell. But for now I am going to continue with what I’m doing: schoolwork, running, keeping myself busy.

Oh and I probably won’t be updating much until the end of the semester (12/9). I hope you are all doing well, by the way.

Finally, I’m curious how you deal with things when you know your mood is getting ready to turn. Do you just accept it, knowing you can’t change it, and try to do your best to weather the storm? Or are you more proactive about it–are there ways for you to avoid the depression altogether, or at least lesson the severity of it?

Thanks for reading, and I look forward to hearing from you. 🙂