cPTSD – Page 2

Admissions, “apologies,” & other patriarchal nonsense (aka I am furious)

May 6, 2019 By gwynn

We have to constantly critique imperialist white supremacist patriarchal culture because it is normalized by mass media and rendered unproblematic. ~bell hooks, Homegrown: Engaged Cultural Criticism

In late 2017 I watched celebrity male after celebrity male come forward and admit to having assaulted or harassed women or other men. And with each admission and pseudo-apology, my eyes rolled a little bit harder and wider. I had the same response to Joe Biden’s recent string of non-apologies to Anita Hill as well as the women who have come forward stating he had hugged or touched them without their consent.

My initial response to all these “admissions” is No shit. No shit that a man in power wielded that power to get sexual gratification from those who couldn’t, for any number of reasons, say no. No shit that these men didn’t think this was “bad.” No shit that it would appear that every man in the world has done this.

Just like, #yesallwomen have been sexually assaulted or harassed, #yesallmen have at least harassed, if not assaulted women or other men.

(I know there are a few men who read this. Please don’t write me and tell me #notallmen or #notme. Yes all men and yes you. I’m not open for a discussion on this particular point. Complicity is as bad as an actual act as far as I’m concerned.)

I don’t find it surprising or shocking that all these men have done what we all know they have done. I do find it surprising that other people are shocked by these admissions.

I don’t even find it particularly shocking that they are coming forward. Because what a great publicity stunt. What a great way to get yourself, the perpetrator, centered instead of those you assaulted. What a great way to make this, again, all about the men and their power. Or worse, they twist the narrative in such a way as trying to appear to be the actual victim, like Biden seems to be trying to do by saying he won’t apologize for his “intentions” or making quips about how “times have changed”. This is all a re-centering of the perpetrator and pushing the actual victims out to the margins. Again.

I do find it irritating that now that the men are coming forward and saying “oh yeah, I did that” that now women are finally being believed. Because lord knows we need a man to corroborate our story in order for it to be true. (Please note the dripping sarcasm there.)

I also find it to be telling that now that these men are either coming forward or admitting guilt to allegations against them that they are losing their jobs and careers. Because let’s be real honest and clear here, everyone knew this shit was going on. All the studio and theater executives were crystal clear that this behavior was happening and they normalized it, “looked the other way” (at best), encouraged it (at almost worst), and participated in it themselves (at worst).

There is the term “casting couch” for a reason, folks.

So that now these executives are firing male perpetrators tells me a couple things. The first is these executives are very smart. The second that in their smartness they realize that at least 50% of their revenue comes from women. The third is that they realize those women who make up about 50% or more of their revenue are pissed and are speaking up and out more and more and more and are beginning to no longer tolerate this behavior.

Let’s not think for one moment that these executives are firing folks out of any sense of ethical or moral outrage.

They are following the money. End of story.

And.

As I am watching as some of these men make pseudo-apologies, I am also watching to see what their next step is. How are they going to behave moving forward. What are they going to do to make reparations, not only to their own victims, but also to women everywhere?

Because talk is cheap.

And actions speak louder than words. (As a note, since this was originally written over a year ago, the actions of apology and reparations have been sorely lacking.)

Isabel Abbot wrote this on her Facebook page in November 2017
just so it is made plainly clear.
here in this space #notallmen will not be tolerated.
victim blaming will be shown the door.
defending perpetrators and praise for shitty apologies and hand wringing over critique of apologies because “what about redemption” is not worth my time and will be asked to leave.
expressing fear over a perceived witch hunt of even the good ones and claiming men can’t even have a hug or say a word without the threat of being misunderstood and accused of assault is not welcome and if it shows up here it will be called out quickly and completely.
what is happening now is the truth coming into the light. we burn it all down together, all the idols made of our father’s house and false power. nothing spared. this is where the life lives.
and here in this space, i will not qualify my critique of patriarchy and mysogyny with professing i do still love men. i don’t have time for that bullshit.
here, in my spaces, women and femmes are trusted,
and when women speak of their experiences of harm, i believe them and link arms in solidarity with them.
and we keep our eyes on them, keep the attention on their voices and narratives and truth and do not center the frantic scrambling to keep men and patriarchal power forever our focus.
here, we continue to center the margins and celebrate the righteous rising up of those who say no more.

I am weary of the idea that women are on some sort of witch hunt and that “good men” are going to be persecuted and that we need to think about the trauma that the perpetrator endured as a child and well, she didn’t actually say no or stop lines of bullshit.

Even “good men” are complicit. Even “good men” have looked the other way. Even “good men” have not spoken up. Even “good men” have harassed and assaulted. Even “good men” benefit from the fear that rape culture instills in women and femmes.

Because this isn’t about “good men” or “bad men”.

This is about living in a culture that normalizes and justifies the objectification and dehumanization of women. And all men benefit from this.

I am neutral about these men coming forward. I question their motives in doing so. I question the executives and their motives in firing these men. I really don’t care that these men are finally admitting their guilt and complicity in our culture. I don’t care that some men find it “confusing” or feel like the “rules have changed”.

I do care that up until now women have not been believed.

I do care that women have been told “oh it wasn’t that bad” or asked “well, what did you do to encourage him.”

I do care that dress codes are still focused on sexualizing girls instead of having a conduct code that punishes boys for objectifying these girls or even better yet creating and teaching and modeling a culture of consent.

I do care that these men have gotten away with this behavior for hundreds and thousands of years. And that, frankly, they will continue to get away with it, because the old boys club is real.

Not only do I care about these things, I am also furious and filled with rage.

I am furious that women have been gaslit for millennia.

I am furious that 1 in 3 women have been victims of some form of physical violence by an intimate partner within their lifetime.

I’m furious that 1 in 5 women in the United States has been raped in their lifetime.

I am furious that these numbers are likely much higher because these are only the numbers that are reported and the entire process of reporting this type of assault is rife with victim blaming and actually discourages victims from reporting.

I am furious that 72% of all murder-suicides involve an intimate partner; 94% of the victims of these murder suicides are female.

I am furious that 1 in 15 children are exposed to intimate partner violence each year, and 90% of these children are eyewitnesses to this violence.

I am furious that between 21-60% of victims of intimate partner violence lose their jobs due to reasons stemming from the abuse.

I am furious that between 2003 and 2008, 142 women were murdered in their workplace by their abuser, which is 78% of women killed in the workplace during this time frame.

I am furious that men think they have a right to touch or talk about a woman’s body without her permission.

I am furious that some people seem to think the men who are finally coming forward and admitting their guilt deserve cookies and medals and praise for being “so brave.”

I am furious that in my circles I need to differentiate between a sense of safeness within our bodies and actual physical safety out in the world.

I am furious that I have to remind the women in my circles NOT to do any of the exercises and practices I offer them when they are not in a physically safe environment.

I am furious at the amount of trauma that lives in our bodies, because of the culture we live in and the normalization of rape, objectification of women, and victim blaming and silencing.

I am furious that women earn less than men yet are often more competent and do better at their jobs.

I am furious that reproductive rights is even a topic of conversation, let alone that “heartbeat” laws are being passed across the US, the Roe vs. Wade will be challenged at the Supreme Court level within the next decade and that the current Supreme Court will likely reverse RvWade.

I am furious that those who would take away my reproductive rights, also would take away my ability to care for and feed a child (by cutting funding to social services that benefit women and children).

I am furious and repulsed by the excuse making for pedophiles that crops up periodically.

I am furious that we have all suffered in relative silence for far too long.

I am furious that we have not been believed and need men to corroborate our stories.

I am furious, about all this and so much more.

Remember:: Our rage is valid.

And please, don’t ever forget that.

/../

This was originally published as one of my weekly newsletters in November 2017 and has been edited for publication here.

If you would like to read my most recent essays, you can subscribe to my newsletter here.

Grief, trauma, resilience

April 29, 2019 By gwynn

No one ever told me how sorrow traumatizes your heart, making you think it will never beat exactly the same way again. No one ever told me how grief feels like a wet sock in my mouth. One I’m forced to breathe through, thinking that with each breath I’ll come up short and suffocate. ~Sarah Noffke, Awoken

Grief is its own beast. It comes and goes in waves, in blasts, in trickles. In the early days of a loss or trauma, the grief can be erratic, unpredictable, and seemingly constant all at once. With time, and processing, the sensations of grief become less pronounced; in some cases and ways we can predict when it will crop up. And even with the growing ability to predict, it will still come out of nowhere, shocking us, and sometimes bringing us back down to our knees.

We can grieve many things. The obvious death of someone we love(d). The death of a relationship, be it a sexually intimate one or a friendship. The endings that come with changing jobs, or moving homes, or starting or graduating from school. The endings that are also associated with beginnings – marriage, birth of a child.

We often don’t acknowledge all the things we need to grieve. Especially when we are told that we should be happy all. the. time. Especially when perhaps we are actually happy about the change. Like the birth of a child.

And yet, beginnings mean endings. And those endings, even if joyous, carry some amount of grief.

When we start to look at the ways trauma affects us, and our grieving process, things can become even more complex. Our grief can be around a mixture of events. A new traumatic event can trigger any or all of our old ones. Loss can also trigger those older traumatic experiences, whether the loss itself could be classified as traumatic or not.

Our nervous systems get hijacked. Our emotions seem to run rampant. We can’t find a sense of ground or stability or perhaps even reality.

What also often happens with loss and traumatic events is a deep wanting for things to be different. A resistance if you will to what now is. This wanting different, this wanting events beyond our control (or even within our control) to not have happened, can be helpful. It can be information for how to move forward.

It also has the potential of keeping us stuck in that wanting and not finding ways to, slowly, gently, delicately, take those next steps in moving forward.

I don’t like the word “acceptance.” There is much that is implied in that word, that our culture has put on that word, that I do not like, that I believe is actually harmful.

In our current culture the idea of “acceptance” is used to silence. If we would just accept that life is the way it is, then we’d shut the hell up about it. We’d just accept and become compliant. We’d just accept and stop feeling about it and going on about it already.

That’s not really what acceptance, in mindfulness terms, is supposed to be about. And it’s definitely not what it is about for me.

Acceptance is about perhaps wanting things to be different, and also acknowledging that they aren’t. It is wishing we would have done something different, or someone hadn’t done something to us, and also knowing that those events did in fact happen. In this acknowledging and knowing, we can make decisions on how to proceed instead of remaining stuck in the wishing and wanting only.

Perhaps that means offering an apology and doing the work of repair and making amends. Perhaps that means going into therapy. Perhaps that means unraveling some of our own story and moving forward. Perhaps that means setting boundaries.

Regardless of how we proceed, there is a moving forward. A letting go in some ways, an embracing in others. An acknowledgement that things are not what we may want them to be, and even so we will find a way to move forth.

This is what we also call resilience.

Those of us with any type of trauma history, and perhaps especially those with complex trauma, have often had our resilience taken from us. That is part of the definition of trauma in fact, that inability to let go and move forward. That stuckness.

This is not to say that those of us with trauma histories should just pull ourselves up by our bootstraps and get over it already. Because we all know that doesn’t work.

Instead, to develop our resilience, we need to process our trauma. We need to find ways to help release it from our bodies. To soothe our nervous systems. To connect to our boundaries and reclaim our bodies as our own. To find ground and our sense of center. To acknowledge and utilize our resources. To come into our bodies and listen, deeply, to the stories they have to share and to allow them move out in such a way that while the story is never truly gone from our memory, it is no longer living in our body.

As we process the trauma that lives in our bodies, we build our resilience. As we build resilience we are able to respond to new traumatic events in a different way, so that they do not impact us in the same, often debilitating, ways of past traumas. As we process old trauma, we learn how to process new events.

Grief is part of this process. Both the process of grief that these things have happened, as well as the grief of change, of letting go and setting down old ways of being and creating space for new.

Grief, like trauma, lives in our bodies. When we experience the death of a relationship, be that the other person actually died or we are no longer in contact with them, our bodies respond. We physically miss them, whether we were sexually intimate or not. (There is science behind this).

So like trauma, the ways to process grief involves coming into our bodies, listening to them, finding ways to soothe them, learning where we end and another begins (i.e. boundaries and body reclaiming), connecting to ground and center and the present moment.

This process is not easy. It is often not fun. It is also often incredibly uncomfortable. And in my personal opinion, it is so deeply worth it.

/../

This essay was originally written for my weekly newsletter in October 2017 and has been edited for publication here. If you’d like to read my most recent essays, you can subscribe here.

If you are interested in working with me individually, you can learn more here and request a free 30-minute consultation here.

On Anger

April 22, 2019 By gwynn

The truth will set you free, but first it will piss you off. ~Joe Klaas, Twelve Steps to Happiness

Between stimulus and response lies a space. In that space lie our freedom and power to choose a response. In our response lies our growth and our happiness. ~Viktor Frankl

In the Unleashed Woman Book Club call a couple years ago we got to talking about the idea of “going with the flow”. The conversation was inspired by a FB post by Toi Smith. Toi wrote ::

“silence is beautiful.

not speaking up is sexy.
going with the flow makes you tolerable.
doing everything without complaint makes you loveable.
making yourself always available is the expectation.

-love letter to women from patriarchy”

We talked about all the ways we have been trained and conditioned to go with the flow. To not speak up. Eventually this led to a conversation about anger.

A couples therapist recommended a book to my now ex-husband and I about anger when we were trying to find ways to save our marriage. It’s not really an anger management book per se, but it talks about all the ways anger is bad for us and how it “destroys our lives” (that’s a direct quote from the book).

I’m guessing you can imagine my response to this book. Wanting to throw it across the room was the most tame of my responses.

I did skim through it. There were some interesting, and perhaps in the right context, valuable exercises. But the premise that anger will ruin our lives had me rolling my eyes and wanting to burn the book.

In general my issues with the book, beyond this uninformed premise, are:

1. It does not come from a trauma-informed perspective
2. It does not come from a systems perspective
3. There is not discussion of the neuroscience or neurobiology of anger (it did talk about the physiological affects of anger)
4. Because it does not come from a systems perspective, it does not tie anger to social/political/institutional reasons for anger
5. There is zero discussion of epigenetics and how anger (or other unprocessed by our ancestors emotions) may be passed down
6. It did not offer any somatic-informed approaches (it only talked about the mind and thoughts)
7. It was written by three white middle aged men with PhDs who I am assuming are at least upper middle class in economic status and carry with them all the privilege that comes with this.

Again, admittedly I only skimmed the book, however the general sense I got was that anger is bad. And there was no science to back up their claim.

(That said, again, the exercises in the book, which are mindfulness based, could be helpful for people in processing some anger and in helping to control their (potentially harmful) actions that stem from anger. We can’t always throw the baby out with the bathwater, even if the baby is mostly made up of elitist and privileged bullshit).

I have become very weary of anyone who claims that anger is always a “bad” thing. Or that is it always destructive (and in these cases destruction = bad. My view is that often destruction = good, growth, change. But that may be another conversation for another day). That we should move past anger as quickly as possible. That anger will “destroy our relationships and our lives”.

Anger, as I have shared before, is an active emotion. It needs movement. It requires physical, emotional, and cognitive movement.

What this means, is that when we are in the height of anger, we do need to physically do something to help release it. This could be going for a walk or run, screaming into a pillow, punching a pillow/punching bag/mattress/cushion, doing jumping jacks/pushups, running up and down stairs, etc. Once enough adrenaline and cortisol (two chemicals that are produced by our bodies when we are stressed, which includes when we are angry) is burned off, we can then move into calming practices, like the nervous system soothing exercises I share with you each week. But those chemicals have to be burned off and begin to flush out of our systems first otherwise our nervous system will stay activated and we won’t be able to fully connect to our frontal lobe (where logic and empathy live).

It also means that when we are angry, not in a rage, more that we are simmering, that we can use this anger as a motivator for action and change.
It means it can be an encouragement to have those difficult conversations with our partner about how they have hurt us, or those difficult conversations with our boss about how we aren’t compensated fairly, or to make difficult decisions that will change the trajectory of our lives.

Sometimes there are other emotions beneath our anger. Sometimes there is sadness, grief, frustration, hurt, betrayal, or any other number of emotions. And it is important to be self-aware and to recognize when our anger is protecting us from some of those even more challenging emotions, particularly those of hurt, betrayal, and grief.

And it also is true that sometimes we are simply angry.

Angry because of any number of injustices that take place daily in the world and possibly even in our lives.

Our rage is valid.

Historically speaking and present day speaking.

When we take the opinion that anger is a “bad” or “negative” emotion or that it will “destroy our lives” then our tendency is to shut our anger down (or at least to try). To stuff it. To ignore it. To pretend we aren’t really angry at all.

Let me tell you something, that doesn’t work out so well in the end.

Remember how I said anger is an active emotion? It will come out, even if you (try to) stuff or shut it down. It will show up as:
• stomach/gastrointestinal and/or digestive issues
• depression
• anxiety
• chronic pain
• chronic illness
• mood swings
• irritability

It will manifest itself, in one way or another. And you can choose to try to ignore it, or you can meet it, shake its hand, and find ways to release, process, and be (positively) motivated by the anger.

Anger in and of itself is not bad.

Sometimes how we act when angry can be harmful to both ourselves and others. And finding ways to release, process and be motivated to healthy action is important. I am in no way condoning physical, emotional or psychological violence to ourselves or others using the excuse that we were angry.

We can all learn to find that space between “stimulus and response,” to expand it and find our ways to responding to and with our anger in appropriate ways.

And, because sometimes some people act inappropriately, or even in harmful ways, when angry, does not mean that anger itself is “bad” or will “destroy our lives.”

Anger can be our way of protesting the status quo. It can be our way of saying we will no longer go with the flow. We will no longer be compliant and complicit. We will use our voice and our intelligence and our resources to promote justice, to demand justice.

So, remember::
Our rage is valid. It is the culmination of generations of rage that has been suppressed and passed down. What we choose to do with this rage, well, that is up to each of us, individually and collectively.

/../
This essay was originally written for my newsletter in September 2017 and has been edited for publication here.

If you would like to receive my weekly newsletter you can sign up here.

Slowing into the pause & breaking harmful patterns

April 18, 2019 By gwynn

Human freedom involves our capacity to pause between the stimulus and response and, in that pause, to choose the one response toward which we wish to throw our weight. The capacity to create ourselves, based upon this freedom, is inseparable from consciousness or self-awareness. ~Rollo May, The Courage to Create

she learned to walk away
from everything
that didn’t inspire her
toward greater things
~Mark Anthony

a successful life is created
with two words: yes and no
have the courage to say yes
only when it feels right
and no to the old patterns
that do not serve you
~yung pueblo

One way that complex trauma impacts us in our adult lives is in our relationships, be they with friends, family, or intimate partners. Many of us with complex trauma are not good at tolerating painful emotions, like sadness, frustration, or disappointment.

In fact, most of us don’t have a lot of tolerance for the more “positive” emotions like happiness, joy, and pleasure either.

Any feeling – sensation and emotion – can feel too much and can trigger our fight/flight/freeze/fawn response. The feelings can be overwhelming and so we need a way to release them, to get them out of us, because actually feeling them is intolerable.

So, we start fights. Or turn away and cut people out of our lives. In the moment we may freeze and feel stuck or placate and people please and then later move into the space of either wanting to fight or flee. Depending on the situation we do one or the other of these or we do some in rapid succession.

Our reaction is generally immediate and coming directly from our back (or reptile) brain. There is no thought that is going into it. We don’t slow down to engage our front brain and are fully in our survival instinct. Because feeling our feelings feels like our actual lives are in danger. It feels like they might consume us. It feels like we won’t survive the sensations and emotions that are swirling within us.

I know for me a go to reaction was always to flee. And by flee I mean turn my back and cut people out of my life. One disappointment, one time of feeling rejected or abandoned, and it was “proof” that the person wasn’t trustworthy and therefore I needed to shut them out of my life. My armor would go up and if need be I would start fights if they wouldn’t “let” me leave.

It has taken a lot of time, therapy, practice, patience, and self compassion to find my way to pause between the action of an emotion being activated and responding.

Because for most of my life I reacted, immediately, and without thought. What I want for my life, for my relationships, is for me to be able to thoughtfully respond, to slow down and evaluate the facts of the situation and previous situations so that I can respond intentionally and mindfully.

This has meant coming into my body. This has meant learning to tolerate all those intolerable sensations and emotions. This has meant practicing keeping my front brain (where logic, reasoning, creativity, problem solving, and compassion live) online while also experiencing the sensations and emotions that live in my back brain.

It hasn’t meant stuffing my feelings down.

It has meant allowing myself to experience them and learning to know they won’t actually kill me. They will be uncomfortable, I may not like it, but I certainly won’t die.

When we are able to engage our front brain while also experiencing our feelings, we can begin to look at situations more objectively. We can look for patterns, for habits, for cycles. We slow down not to make excuses for the other person, but to see if our own pain is actually stemming fully from something they did or said or if it also stems from a long ago wound that never healed.

And then we can decide how we want to respond to the person. We can intentionally decide if this is an opportunity for our own personal growth and processing. We can decide if it is an opportunity for us to communicate our needs, to repair in relationship and to stay. Or to communicate our needs, set a boundary, and possibly leave.

It is true that when another person triggers our feelings of disappointment, frustration, abandonment, and or betrayal that it was indeed their action or words that did this. It is true that our hurt is in part due to the what the other person did or said.

And.

They don’t deserve the full force of our fury or rage or pain, most of which comes from past hurts from others we trusted.

Sometimes when another person triggers our painful feelings it isn’t intentional, or may be a matter of circumstance or what they did or said is actually a perfectly reasonable or normal thing, but it sets off our alarms anyhow. Sometimes these triggers are not an indication of who they are as a person.

And honestly, sometimes it is.

Which is why we need the pause. So we can slow ourselves down and determine what we actually know about the other person. What we actually know about ourselves. What patterns we have seen. What other actions and words we have witnessed or not.

We need the pause so we can engage our frontal lobe and respond in a way that lets us stand in our own integrity and authenticity. Without needing to cause another pain. Without lashing out. Without cutting people out because in that moment we are hurting and find it unbearable.

The pause requires us to be in our bodies, to be able to tolerate uncomfortable even painful emotions and sensations. It also allows us to enjoy the fun and pleasurable emotions and sensations that can also a part of living as a human.

Learning to live embodied, to tolerate, experience, and sometimes even enjoy the sensations and emotions of our fully human lives is a life long process. There are not five easy steps and then you are done. It is not a one time thing we can check off. It is a constant practice that will have its own ebbs and flows.

The pause will not come to us quickly. It will take time. At first you will notice while you are reacting that you are indeed having an immediate response. With time you will be able to “bring yourself down” more smoothly and quickly. Then, you will begin to notice that you are about to lash out and eventually stop it. In more time, with more practice, you will be able to catch yourself at the very beginning of being triggered. You will be able to feel the sensations and emotions and also be able to explore them, analyze them and the situation logically. And then intentionally decide how we want to respond.

Having patience and compassion for ourselves during this process, while learning to come into our body and to tolerate all the different, varied, and nuanced sensations and feelings and learning how to find that breath, that pause, when some or all our old wounds are triggered is vital and part of the process.

It is true that what was done to us by others is not our fault, we are not to blame for their actions. And we are responsible to learn to respond to new hurts in ways that hold us in our own integrity, in a way that does not continue to pass on harmful patterns, in ways that allow us to break painful cycles for ourselves and the generations to come.

/…/

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Trust, needs, vulnerability, & Complex Trauma

April 11, 2019 By gwynn

What makes you vulnerable makes you beautiful. ~Brene Brown

What happens when people open their hearts?
They get better. ~Haruki Murakami, Norwegian Wood

She was a wicked thing sometimes. All full of want. As if the shape of the world depended on her mood. As if she were important. ~Patrick Rothfuss, The Slow Regard of Silent Things

We’re never so vulnerable than when we trust someone – but paradoxically, if we cannot trust, neither can we find love or joy. ~Frank Crane

I’ve been feeling a lot lately. Emotions and sensations swirling around in me, creating chaos, or perhaps expressing the chaos, within. They have been happy, joyful, pleasurable feelings on the one hand. And completely terrifying on the other.

Terrifying because they are new and different.
And.
Terrifying because I am actually feeling them.

And terrifying because I am beginning to be emotionally vulnerable with another person. I am learning what that actually looks and feels like. I am doing it in small steps and most certainly keeping much still to myself, and also with each little step of expressing my emotions to them, I am finding new, not harmful ways, of caring for myself and the overwhelming feelings of all the experiences I am having.

I’m trying on adulting.
Clearly stating boundaries.
Telling the person how I feel around them.
Not running and hiding or putting all my armor on with extra reinforcements.

It has not been easy. I have probably misstepped. I know I have gotten caught up in conversations in my own head that didn’t go well and lead me to tears (hello INFJ).

And still. I am doing things differently. Which is new and different and feels strange and yes, is terrifying in moments.

As humans we have very real needs of attachment and belonging. We actually need to feel loved, adored. We need to be respected in having our autonomy and our autonomy needs to be not only respected and accepted but also rejoiced and celebrated. We need to be physically safe, and also we need to feel emotionally and psychologically safe. We need to feel connected, understood by another, and to feel they feel connected to and understood by us.

Having these needs met, to even a minimal degree, allows us to survive as infants and children. They are absolutely necessary for survival. In some ways it doesn’t matter who meets these needs. Ideally it would be our primary caregivers, but it can be secondary, or even tertiary caregivers. And we only require these needs be met just enough for our actual survival.

That means as children we can be neglected, abused, disregarded most of the time, but as long as there are moments of feeling like a person, even our abusers, actually care for us, we will survive.

As adults, the needs are the same, but the requirement to have them met for our survival isn’t as dire. As adults having these needs met means the difference between simply surviving and beautifully thriving in our lives.

We all have these needs, and yet expressing them can be incredibly delicate and feel overwhelmingly vulnerable.

And vulnerability in our culture is considered a weakness.

And when we have had childhoods where there was abuse and or neglect, expressing our vulnerability could have literally meant our deaths.

So. What are we to do, as adults, with our wounding, our pain, our fear, our trauma, to have our needs actually met?

First I want to note that it is important that others meet our attachment needs, yes. That is part of thriving in our lives and being in a loving relationship. However, it is equally important that we know how to meet these needs for ourselves too. That we are able to build our resilience when those we love inevitably hurt us in some way.

I say inevitably because we are all human. We all cause unintentional harm. We all have our own “stuff” that we need to work through. And so, part of being open to a loving relationship where another meets many of our attachment needs also means that we are open to them sometimes hurting us. It also means that we will inevitably hurt them also. What matters here is how we come back into relationship through repair.

When we are able to process the traumas we have experienced as children and are able to come back into our bodies, we learn what it actually means to fully experience our emotions and their correlating bodily sensations. We begin to learn how to titrate so we don’t go into overwhelm. We learn how to hear our bodies long before they are screaming at us.

And.

We learn to trust ourselves. To have compassion for the people we’ve been and the person we are today. As we learn to trust ourselves, we can also begin to trust others.

Learning to trust another is yet another piece of our trauma processing. So many of us were abused and or neglected by our primary and or secondary caregivers, starting at such early ages. These experiences train us to distrust those we love and those who express that they love and or care for us. Part of our trauma processing is also allowing these old distrusting neuropathways to atrophy while we build new paths that allow for us to trust, and know who to trust in the first place.

It is important to note we need to be connected to the feelings – emotions and sensations – of our body to move into deeply trusting relationships. Being embodied means we can actually hear the appropriate alarms, and trust that they are correct and act accordingly when it comes to relationships. It also means that we can trust another when those alarms don’t go off.

And once we can trust another, then we can begin to be vulnerable with them.

Being vulnerable with another person is terrifying. We are opening ourselves up to being hurt by them. We are also opening ourselves up to being loved by them and see what it feels like to be truly respected and adored.

It’s not easy. We will have many missteps. We will dip our toes in and share something deeply vulnerable and then immediately pull our toes back out and maybe even take several steps back or run away and hide for a bit. With practice this sharing of ourselves, the more raw and vulnerable pieces, becomes easier, but perhaps never totally easy (I have no idea actually, I’m still in the dip my toes in and try not to run away and hide stage!).

And before we can share our feelings, we actually need to be able to feel them.

/…/

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