#like it literally triggers my fight or flight response which involves me shutting down and/or appeasing the person so i can get the f away

[lightningfilledsaber]

I AM THE FUCKING KING OF COMMUNICATION

[bookofjudith]

how does encanto have to do with epigenetic transmission of transgenerational trauma? 👀

ALRIGHT YOU ASKED FOR IT

as some of you who have been following me for a while might know, I studied microbiology in undergrad and did my capstone thesis on the biological basis of the transmission of transgenerational trauma (TTT).

I think its very clear to everyone that Encanto is about generational trauma but it focuses on the socio-cultural aspect of it, which is extremely valid, as trauma is indeed transmitted in MULTIPLE ways through generations: through epigenetic changes, through parenting, through cultural norms adopted from trauma, like seen in this graph, which is one of my favorites to explain TTT ever:

I found the concept of "gifts" in Encanto fascinating because it seems to correlate extremely well to what I knew about the biological transmission of trauma, rather than just socio-cultural or psychological.

When you feel like you are in danger, your body "tells" your HPA axis, which in turn triggers cortisol, the stress hormone involved in your fight or flight response. Cortisol makes all sorts of physiological changes in your body to prime you to either run from the perceived danger or to fight it. When you no longer feel like you're in danger, your body shuts down this hormone cascade and the cortisol level in your body returns to normal.

The problem comes when people have Post-Traumatic Stress Disorder: they constantly perceive danger. Cortisol production continues and continues and continues, which can have disastrous effects on your physiology. So, over time, your body actually modifies the "packaging" of a gene related to your HPA axis that changes how the gene product is expressed. This concept is called epigenetics. It doesn't change your DNA itself, but how the DNA products are expressed.

In people with PTSD, this epigenetic change lowers their cortisol threshold for stimulating fight or flight. Essentially, it makes it so they need less cortisol to stay hypervigilant. You can sort of think of it as harm reduction because it certainly is still harming the person with PTSD, but it is less harmful than if they were constantly being flooded with high levels of cortisol.

When people who have PTSD from terrible events have children, there is a marked affected on their epigenetics as well. Researchers have found epigenetic changes on the children's genes in the same place their parents have changes, which deregulates the childrens' HPA axis in turn, making them FAR more susceptible to anxiety, depression, PTSD, and a whole host of illnesses having to do with regulation of cortisol.

This might sound nothing like a "gift" the way Encanto describes it, think of it from a sociocultural perspective. If a parent is living through something completely destabilizing where they need to stay constantly vigilant, say, being displaced from their home and watching their spouse be killed in front of them like Alma is, then they would want their children to stay safe in such an environment as well. These epigenetic changes are designed so that these kids are better primed to survive in adverse environments. One researcher I admire who has been studying this for decades, Dr. Rachel Yehuda, described such a gift like this: is it good or bad if a mother gives their child a knife as a gift? Well, for a child who lives in a safe community without any imminent threat, the knife is almost certainly a bad gift. The child could hurt themselves or others. However, if the mother gives the child a knife to protect themselves as they hide in the forest from nazis, it is a good gift meant to protect the child.

Like the gifts Alma's children are given. Julieta can heal with food. Dolores can hear anyone coming a mile away. Luisa is strong enough to lift mountains. Bruno can literally see the future. These are gifts that are meant to protect and would be extremely beneficial in the situation that Alma lived through. Obviously, these gifts are double-edged swords and bring terrible anxiety for those who have them; think Pepa and how anxious she is at all times. Alma gave her children gifts to survive in adverse environments; they only start to backfire when her children don't live in an adverse environment, and this hypervigilance starts to backfire on them.

[balancingthewind]

returning

Why do I practice yoga?

Because, as much as my triggers would have me do otherwise, I need to spend time listening to my body. Because, when I don’t, I experience pain physically and mentally. Pain that is avoidable through Yoga.

Yoga is not just a blending of fanciful movements that make you acrobatically strong and flexible. Sure, those can be outcomes if they are your aims, but the heart of the practice is learning how to do the most simple of movements - sitting, standing, walking - with stability and fluidity, a fully embodied person. The Yoga poses you see are only the most superficial layer of the asana practice; what is happening in the unseen, felt sense, is the most profound gift of Yoga.

Not only does the intelligent use of our bodies bring physical alignment and grace, but longevity and health also lie in our abilities to focus our minds acutely on any subject, to quieten the chaos noise of the world and the narrating mind to see any one thing clearly. As we narrow our focus to the subtle workings of our inner bodies, we also strengthen our ability to concentrate without distraction to achieve any goal.

As a person who deals with complex trauma and its companions, dissociation and anxiety, this level of embodiment has clarified my path to mental health. Symptoms like depression and shame tug at my frays, looking for a hole through which to pull me from my body, soothing terror with waking sleep. With one-pointed focus I can feel my feet, check in with my senses, and make my way back to presence. Post-traumatic stress can bring about an overload of stress hormones, throwing my body and mind into a fight/flight/freeze response… to which, I breathe, hush the mental chatter, address the trauma on a physical level, and diffuse it. When looking at everyday, practical self-regulating tools, Yoga provides some that can directly combat both numbing and panic.

Yoga has given me the tools to cope with the past year, too - although at first glance that may be hard to see. To be perfectly honest, I was not one of the lucky ones who remained buoyant, giddily occupied in their homes. The year prior had held some pretty huge losses for me and I was dealing with insecurity on several levels when the pandemic hit, and so I fell back into my familiar coping mechanisms - checking out, smoking cigarettes, and generally not holding myself accountable for how I was treating myself and the ones I loved. On a day-to-day basis, checking in to the senses can prevent absolute neurosis, but once I built a sensitivity to my body’s need to communicate, I felt and now am paying for the long duration of silence.

I also sustained a few injuries in 2019 and 2020, altering my practice as far as removing any pose involving weight-bearing in the hands, and causing mild-to-severe constant pain in my neck and shoulder, so my relationship to my body has changed drastically, and approaching a flow (my typical mode of personal practice) isn’t really possible anymore in the way my mind isn’t able to sink completely into movement and has to stay thinking about how I need to modify the next pose, which made practicing altogether less enjoyable.

I quit teaching when studios shut down right at the beginning, and today, I am teaching my first one back (so long as anyone signs up). I have some nervousness about this, but I’m using some methods I learned in an Alexander Technique workshop to deal with this in the sense of being able to follow through with showing up.

Because that’s really been the issue. Showing up. For the past year, every time I tried to get back to health, it started with a morning Yoga asana practice, and the message at the end of the practice from inside was always, “I can do this.” Eat a good breakfast, great. But then, the day would pass, the inevitable fatigue would set in, and I would end my day with mind numbing activities until I was too tired to keep my eyes open so that I could avoid the real responsibility of acknowledging my day on a physical level, diffusing it, and getting myself to a place where I could sleep. Because I’ll be damned if I’ll ever get up for a 5am Yoga practice if I’ve been up until 1am playing Sims or watching the Great British Bake-Off. Just isn’t happening.

Even being in a yoga teacher training that started the same month as the pandemic hit Kentucky hasn’t stopped me from falling from the path for a little while. Luckily I can still use what I’ve been taught now, but there’s a little shame and remorse in letting yet another opportunity go under-fulfilled.

So yeah. In all honesty, this year has been straining and traumatizing for everyone. From some perspectives, the outlook is pretty fucking dark too. My partner and I are sinking deeper into the Great American Pit of Medical Debt as we speak, and it’s hard not to get angsty just thinking about the fact that so much of the suffering the world endures could be avoided in an alternate but feasible reality.

However, despite this apparent loss of hope, Yoga was still there for me. As someone who will probably always deal with the darkest corners of depression for life, I need a light to counter the darkness, lest it becomes too much to handle. Yoga - not in the sense of poses or breathing, but in the experience of unadulterated union between mind, body, and spirit - is that light. Whether distant, in memory, or present, Yoga is one of those things you “can’t unsee”. To remain in that state requires practice, but if you can’t practice, you at least can know that Yoga is there for you when you’re ready to return.

So, here I am, returning. Letting go of the shame of thinking I need to have had it all together, allowing ME to be good enough while honoring the responsibility of being a teacher. I’ve been practicing Yoga asana (poses), pranayama (breathwork), nidra (resting yoga) and meditation of various sorts multiple times a day for a couple weeks now. I’ve quit smoking cigarettes (again) and am working with a doctor to find medication to help stabilize my depression until the Yoga has done its work.

These are things I require of myself to be able to show up to teach: to be doing everything I can to get myself healthy, making decisions that contribute to my health, remaining diligent to my tendencies and looking for places I can implement what I’ve learned kinesthetically and philosophically to my life. In this way, I can come to the mat with a clear mind and hold space for anyone who may need Yoga in the same way I do.

So, I guess this all begs the question, why do I teach yoga?

Because I want people like me to feel safe in a Yoga class. Because I know I'm different from many in that my gauge of excellence is metered by stability and comfort, rather than physical exceptionalism, as the absence of suffering in myself and others is my highest goal. And I think I could access people who really need that, given my understanding of complex trauma and experience with and love for so many kinds of people. I want badly to create culture in my city and even farther, focused around health and community, sharing and creation. I know we can do this. It's hard work, but it can be made easier when your environment reflects positive ideals, and that is something almost everyone has control over to some extent.

If you’re interested in a trauma-informed, research-based, gentle Yoga practice for physical and mental longevity, please join me. Literally everyone is welcome, and I can modify almost all poses to be done from a chair. I’m teaching virtually on Tuesdays at 6pm and in person at Centered Holistic Health on Saturdays at 11am.

Be humble and blessed <3

[2021ssajka]

This month has been very challenging for me. (personal post below, you can read it)

From having plans to go back to the Philippines, to cancelling that plans all together. I initially wanted to go to the PH because I wanted this to be my gift for myself as I am graduating with 2 majors. I wanted to visit my family there and spend time with them, as well as my dad (sick). 

My dad and I dont have the best relationship, so it has been even more challenging for me. 

Ive been in America for 10 years now and this whole time Ive always wanted to go back and be with my family there since I love them very much and they are a big part of my life. Ive always imagined a nice vacation and going on trips with my cousins. Painting in my little terrace of my childhood home. basically reliving my old life when I was 12. I still kept that dream till now.

I am only now realizing that, that perception of the Philippines I had in my head is still the vision I had when I was 12. I am realizing now that its a fantasy and not the reality. 

------

This planning process for the Philippines was super last minute and impulsive, given the pandemic and me finding out my dads condition is not getting better. I booked a flight right away without any plans whatsoever. I was hoping it would be a spontaneous time where my family would bring me around to places and etc. I was even just fine with just staying home and just being in the company of my cousins that I missed so much. 

Everyday since I booked that flight, there were complications and drama rising. My dad has becoming paranoid and his narcissistic ways are coming back and has been triggering me. We have been fighting a lot since then which turned into getting more people involved with this fight. Resulted with me having a major panic attack and meltdown that I do not want to go at all. 

All the bad memories I had of him in my childhood came back. Everything was coming back to me- everything that I have burned at the back of my head and forgot about. I thought time has healed me but I was wrong. my past trauma came back and I felt like I was stuck into this trip without knowing what I signed up for.

I was not okay for many days. I felt like I was a helpless child he were able to control, manipulate and emotionally/mentally abuse again. I kept praying.

It was then that the Philippines announced that there were implying a travel ban on the day I booked a flight. I felt that this was God’s interfering in order to protect me from him

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This has been an eye opening experience for me. 

Growing up in a traumatic household and moving to another country made me deal with things differently. I realized that me being overly positive and optimistic and being grateful for everything is a trauma response. Its a survival response. 

At a young age, My body did not know how to process these traumatic events and emotions so I shutdown. Its like when you have an accident and your body go on emergency mode and you wont feel the pain. I think that is what my body went through. I remember a time when I was a kid and I was numb for a year. It was through art when I tried healing myself and holding on for hope. 

for a long time- till now, everytime those events in my childhood are being talked about, i literally have a panic attack and I shut down. I cannot listen to it or talk about it without crying. 

When I moved here. I started a new life. I had a clean slate and I tried to forget everything bad that has happened. Its like I cleared out all the bad memories and held onto the good things, thats why I had such a fixation in my childhood in the Philippines because after a while, I only believed that I had a good childhood there. (i didnt have a right grasp of my real past). This also explains the reason why I wanted to visit that place so bad- bc i can only remember the good things, and I had a breakdown when my bad past caught up to me because that no longer existed in my head. 

This explains my fixation in my memories of the Philippines in my art work and why I use happy colors. I only saw that place as the “good place” when in reality there are many bad things happening in that country (not only in my personal life). 

ive only realized these things now... 10 years later when everything came back to me as flashbacks when my trauma was triggered. and it explains everything in my life especially in my artworks. it explains why I do what I do and I have such empathy for myself because I realize that the artist in me is the kid in me 10 years ago. 

-----

I realized that when I moved here, I viewed the Philippines as my ESCAPE. my safe haven, the place I would want to go back to and retire to since this was my home at the age of 14. I had such yearning for that familiarity when I was living in a foreign place that I developed such fantasy in that place.

I started painting when I was dealing through traumatic events in the Philippines, just when I was about to move here. I used to paint encouraging words in my art, having it as my sense of hope in those challenging times. 

I guess that still lives on in my today. I still use my art as my sense of escape and I am only realizing that now. I have always mentioned that these landscapes are my “safe haven” and now I understand why. Ive always referred to my art as a “healing act” but i never really understood why. 

I realized that my view of the Philippines is different from reality. I made this to be a romanticized place where I had a nice childhood in but that was not the whole story. 

------

This is why it is so hard for me to reference anything negative in my work. Ive always used my art as a positive act, to bring hope and encouragement. I still stand with that. I still resonate with my work and it is still valid. but now I see my work as two sided. Its not only that narrative but also the past that I have forgotten about. 

I have always had trouble with my art classes because teachers would always push me to do negative emotions in my work- so not just positive but also the negative aspect of the full spectrum of emotions.

This has always been a difficult task for me because I dont want that. My body rejects it. I used art to heal and they would want me to express the nasty emotions here. now I understand why I react that way. 

My mother is also a trauma survivor of my dad. So her, my sister and I share these experiences together. This also comes from an immigrant narrative who had nothing on her back when she came to this country, literally building herself up from dirt. My mom is the one who would always teach me to be grateful, to appreciate what we have and to be positive- to the point that thats all I did. to the point that it buried all the negative emotions and memories that I was not able to heal completely and is now still in that place. 

--------

its a lot. its like I just found out a different past that I never knew of. but im so glad I figured this out now. Its like I finally have an explanation why I am who I am today. Everything is valid, there is a reason why dealt with that problem that way and I dont regret it. 

Im just so glad I finally have answers. It just explains so much and im mindblown lol

I am not comfortable having this as a narrative of my work even if it is probably the main influence of the work i do. Im also not comfortable of talking about this personal story with other people and in my work. 

I just refuse being an abuse survivor as my story... I am more than what I have been through... so im trying to figure that out.

I am now trying to know myself again, my full self. 

Im excited to see how this changes my work hehe

[fandomfourever]

In Defense of Alvin Murphy

I’ve been having thoughts ever since watching Z Nation. Twice. And I had to get this all off my chest. But, I’m just gonna put this under a read more because this will probably be super long.

So, as I said above, this is mostly just something I needed to post about so I can finally think about something else, lol. Most of what I’m writing is based on canon, while some sections (which I’ll try to make obvious) are educated guesses based on what we do know, and what makes sense (to me anyway). I’m going to try and keep it in some kind of order, but it might get a bit ramble-y.

While it obviously isn’t everyone, there are a lot of people who just really hate Murphy. And while everyone’s entitled to their opinions, sometimes I feel it’s a little unjustified. Not only that, he gets a lot of hate in the show from various characters. Now, I’m not going to claim Murphy is a saint who can do no wrong—he’s done plenty wrong. But this post is basically about putting things in perspective. If this interests you, please continue reading. Otherwise, move on I guess?

Sometimes it feels as though people seem to forget that Murphy has some major PTSD. Many of the characters do, but here’s the thing: those characters are often treated with sympathy, where Murphy is not. Example: Murphy panics in the elevator when they’re looking for McCandles, and Warren smacks him and tells him to stop (paraphrasing), but when Warren has a panic attack in the box in the labyrinth, Sarge helps her out and people are sympathetic. Not that they shouldn’t, but it’s a stark difference between similar moments.

Let’s not forget that Murphy was in prison for Postal Fraud. Not murder. Not rape. Not terrorism. Not drugs. Postal Fraud. And he was sentenced to 3 years, when the maximum can be up to 20 years with a $250,000 fine, unless it involves a “presidentially declared major disaster or emergency” which can land you 30 years and $1 million dollar fine. AKA, whatever Murphy did, it was really minor. (You can find info and the quote if you google Postal Fraud)

In the flashback we see of him in season 2, Murphy sees his first zombie; a dude shanked by another dude. Chronologically, Murphy is then given the vaccine during Black Summer. When we see Murphy in the pilot, he’s got a full beard, meaning some time has passed between seeing his first Z and being vaccinated.

Here’s where a bit of educated guessing comes in: we don’t see what happens to him between those two times. It would make sense to me that, if there’s been a zombie outbreak and food/water is going to run out, prisoners would be kept in their cells indefinitely (or almost so). Which would then give a pretty good explanation to Murphy’s claustrophobia. Whether he was in the cell alone or not, that’s a tiny space, and can you imagine the kind of terror that would come with that? Probably hearing other prisoners turn? All it would take is one guard getting bitten by mistake and the whole place would descend into chaos.

Back to what we know for sure. At some point after seeing his first zombie, he is then forcibly taken to the prison lab to be experimented on. Murphy, strapped to a table, has to watch two other prisoners die after being injected—one of which seized so hard he broke his own neck. Then he’s injected, and left behind, where he’s mauled by zombies and is awake and experiences them tearing into his body.

Then, to add insult to injury, Murphy is led around for a year by Hammond—you know, one of the people who abandoned him to be bitten—to try and bring him to California where he will be, once again, experimented on. We see how Hammond treats people, especially Murphy. He yanks and shoves him around, and we see he even treats people he views as human kind of like crap; Murphy is just a “package” to him. In fact, Murphy is called “the package” by just about everyone.

(remember that Hammond hauled Murphy from the truck and demanded he show Warren and Garnette the bites. Against his will.)

So, Murphy’s been traumatized, experimented on, and treated as less than human by the military, and then he’s taken in by people who also view him as less than human. Is it really any wonder he acts like an asshole? I doubt any normal person would be nice and friendly after all that.

The first person that actually tries to ask about what happened is Doc, but Murphy has no reason to trust him and lies about having volunteered to do it (I doubt Doc believes it, but he doesn’t ask further about it either). So yes, Murphy could have told Delta X-ray Delta exactly what happened, and maybe that would have gotten him the sympathy he deserved. However, they all know he was bitten eight times, so you’d think that alone would be enough to be treated with some kindness. But nah, they all are happy to push him around and tell him to shut up and again continue referring to him as “the package”.

It only gets worse as Murphy starts to turn blue. Not only does Murphy have to deal with the fact he’s being dragged across America to be experimented on by Dr. Mercy again, he then has to deal with the fact he’s, literally, falling apart.

Yes, Murphy takes water from that family and lets the husband inside. Yes, that was an awful thing to do. But, Murphy’s natural inclination is not to be a murderer (if they actually died). So I was thinking about the situation from Murphy’s perspective. The mother and daughter were hiding out in a building waiting for the husband to return. When he took the water, neither fought back, which can get you killed in the apocalypse. Even if he hadn’t taken the water, how long would they have lasted? Especially if they waited there for the husband to come back and he never did? They likely would have starved or died of dehydration. As Murphy leaves, he stops, thinks, then lets the zombiefied husband inside. I think it’s entirely possible that, from his prospective, he was helping in a way. The mother and daughter wouldn’t die wondering what happened to him, and could be viewed as a twisted sort of mercy. Again, not a good thing to do, and I’m not excusing him. But it’s a point to ponder.

Next I wanted to talk about Cassandra. Well, when Murphy bit her. Like with 10K, we never actually see the bite happen. What we see is Murphy going past everyone who’s devastated by Cassandra dying, and then entering the room and looking at her. Now, up to that point, Murphy had only bitten/infected four people, and controlled three of them sort of. The first person he bit, that guy at the Fu-Bar, died and didn’t turn. Now, based on the fact that even Murphy seemed surprised by Cassandra’s return, and her strange behavior, my guess is that he bit her to keep her from becoming a Z. He knew she meant a lot to the others, and despite his outward behavior, I think it’s safe to say Murphy does care about them at this point. So it would make sense to me that he would assume seeing her turn into a zombie would be heartbreaking to everyone else, and therefore bit her to prevent that, not knowing she would become a Blend and come after him.

In the final episode of season 1, Murphy sees what became of Patient Zero. He sees a man melted to a table, still alive, and begging for death, and knows he could become him. Then he learns Dr. Kurian isn’t who he says he is and could be wanting to kill or torture him (like the other experiments in the lab). (An aside: Dr. Merch worked in that lab, meaning she had a hand in those experiments.)

So again, I don’t find it unreasonable that Murphy, triggered by his trauma and impending kidnapping, fled. Flight or Fight, and we know Murphy prefers not to fight. So he ran. Someone in that kind of head-space is not going to be thinking of other people, and it would be unreasonable to expect that.

Then the beginning of season 2 is marked by people hunting Murphy down. People who are completely willing to break his legs to get the bounty. Again, he was being treated as less than human. The only bright spot in his life was Lucy, who he felt like he had to give up because he believed the group would hurt her. Considering the way they talked about him and her, and the fact they’re totally okay with allowing a baby to be experimented on, he wasn’t wrong to be worried.

Then we get the lovely episode The Collector. You know, the episode where Murphy was electrocuted multiple times. If you take a look at ScriptTorture like I have—specifically their electrical torture tag—you’ll see just how bad even one shock can be, let alone however many he got there. Being shocked with electricity can cause: heart attacks, muscle spasms enough to break bones, someone biting their own tongue off by mistake, death from falling because of muscle failure, burns, and bruising. While we know Murphy didn’t experience those (luckily) it’s still torture, and still incredibly painful for him. And let’s not forget he got shocked with a cattle prod back in the first episode of the season, and that he later gets repeatedly shocked in that episode with the Zuggalos.

The end of the episode leaves us with Murphy asking Warren to promise him she won’t let him be alone when they get to the CDC. And she does. Until a few episodes later, anyway. During the flashback episode, we get a scene where Murphy tells Warren he’s scared and that if she was his friend,  she wouldn’t leave him alone at the CDC. What’s Warren’s response to this? “I’m not your friend” and “There are some things we have to do alone, even if it hurts.” Like, wow, nice, so glad you don’t care you’re breaking Murphy down further.

And then to find out Dr. Merch and the others on the sub weren’t even going to save humanity, just the rich people on Zona? To know he’d been subjected to all that shit for nothing? Yeah, Murphy had every right to be upset and to try and take matters into his own hands. A persona can only take so much before they snap, after all.

You know what’s ridiculous? That Warren & Co (minus 10k) were totally fine with Hector/Escorpion hanging out with them despite, you know, torturing Vasquez, killing multiple people even before the apocalypse, trying to kill 10k (the ep where he was with Sketchy and Skeezy), being part of a Cartel… But Murphy being snarky and occasionally an asshole is just so much worse, I guess.

Now I want to address Murphy biting 10k. Like with Cassandra, we don’t see what happens, just the before and after. But let’s think back on some things. Murphy bit Cassandra because she was dying. Murphy did NOT bite 10k when the Collector ordered him to because there was another way out. Murphy did NOT inject Warren & Co when they were with The Zeros, when he had the opportunity and even motive to. So then we have 10k on the sub, shot in the stomach. We last see 10k (pre-bite) stumbling off the table in the sub. Despite being bandaged, he didn’t look like he was doing too well. When we see 10k later, he has no memory of the bite happening. Murphy can do a lot, but we’ve never seen him erase someone’s memories. Now, looking at Murphy’s past actions, and what we see going on with 10k, I don’t think it’s unreasonable to assume that, perhaps, 10k fainted or was knocked out. Falling to the floor or against a wall could have very easily re-opened his stitches, causing him to bleed again. Now if Murphy saw this, he could have easily thought that 10k was dying and bitten him.

All that isn’t to say Murphy wasn’t in the wrong for trying to control 10k, because he was, but I find it hard, if not impossible, to believe it was a lie when Will said that Murphy cared about him and didn’t want to hurt him.

Honestly, season 3 feels kind of like a mess when it comes to vilifying Murphy and trying to make it seem like Warren is in the right. I’m honestly glad when Murphy calls out her hypocrisy, because Warren keeps saying freedom is important, and free will is important. But apparently when the people go to Murphy of their own free will to get his cure, that doesn’t count. Warren was totally okay with slaughtering a bunch of people (with the help of the Red Hand who are also a bunch of murderers), because they felt safe with Murphy. And why wouldn’t they? He made them immune to Zs, got them fresh water, functioning electricity, and food.

Which brings me to another point I want to make. People love to call Murphy a narcissist. While he does act arrogantly, he’s not a narcissist. To be classified as a narcissist, a person must exhibit 5 or more of the following symptoms:

A grandiose sense of self-importance

Preoccupation with fantasies of unlimited success, power, brilliance, beauty, or ideal love

Belief that one is special and can only be understood by or associate with special people or institutions

A need for excessive admiration

A sense of entitlement (to special treatment)

Exploitation of others

A lack of empathy

Envy of others or the belief that one is the object of envy

Arrogant, haughty behavior or attitudes

A grandiose sense of self-importance: Nope. Murphy frequently said he didn’t want to be The Savior, that he wanted to be normal and die like everyone else. When he does refer to himself as The Savior, it’s highly sarcastic or to stay alive.

Preoccupation with fantasies of success, power, etc.: Again, no. The closest he gets is saying he could have been an action news anchor if he’d applied himself.

Only associating with special people and institutions: No. Murphy associates with everyone. Does he get a little close to this with Zona in season 4? Yeah, but since it isn’t exclusive it doesn’t count as this.

A need for excessive admiration: Nah. You can see him get visibly uncomfortable when his Blends act overly obsessed with him. And guess what? Murphy gives them all credit for getting the power working. Not once does he claim that all the good things they have is because of him and him alone.

A sense of entitlement: Sometimes. But I’d say considering the shit he’s been through, it’s not unreasonable.

Exploitation of others: Yeah, he does do this.

Lack of empathy: Whoo boy, you’d have to have not been watching the show to think this. Murphy, despite his outward behavior, gets attached to people so fast. It only took one card game with Doc for Murphy to call him his friend, and to feel devastated when he thought Doc had been blown up. He has full empathy for Zs, and just because they’re dead doesn’t mean it doesn’t count. Especially when we know from both Murphy and Lucy that they do still feel things. Murphy and Lucy’s storyline as a whole disproves this one.

Envy of others/Thinking one is envied: No, we don’t see any evidence of this.

Arrogant and haughty behavior: Yeah, he does this too.

So, 2 out of 9 symptoms. Murphy’s not a narcissist. Case closed on that one.

Now, back to my main points. So we have Murphy creating a beautiful room for Lucy, intending to find her and bring her back to raise her properly. Warren tells Doc and Addy to get to Lucy first, so she can be the new cure. Because it’s totally fine to experiment on babies. And yeah, we know now that Sun Mei would have likely only taken a little bit of blood, but we didn’t then, and neither did Warren & Co. And even still, it’s experimenting on a baby. Truly, Warren was the hero of season 3 and Murphy was pure evil.

Luckily in seasons 4 and 5, Murphy is treated a lot better. Well, mostly the end of season 4 and season 5 in general. The way things are framed, it seems like Murphy doesn’t care about anyone not on Zona, but it’s crucial to remember that 1) He was told everyone was dead and 2) it’s been 2 years for him. And then when he’s reunited with Lucy she snubs him and hangs around with Warren, who acts all pleased about it. It’s not like Murphy loved Lucy more than anyone, even himself, and had tried so hard to get her back, thought she was dead, and just wants a chance to be a dad. And, because Murphy hasn’t suffered enough, Warren’s sense of self-importance about her mission to “stop” Black Rainbow got Lucy killed. Just saying, if they’d just gone to Newmerica, Lucy might have lived.

Also, how can your heart not break even a little when, at the camp, Doc gives Murphy a hug and Murphy says “At least there’s one person who’s happy to see me”? Like?

The last time we get Murphy being treated super unfairly is by Addy in season 5. Like, yes, Addy traveled with Lucy and cared about her, but Murphy was her father and might have been able to raise her if Doc and Addy hadn’t gone to kidnap her first. But she just has to get in a dig at Murphy not being around for Lucy. Like he totally would have had he not been abducted by Zona.

As long as this post is, I hope those that read it can see my point. Murphy is not perfect, but the way he’s treated is vastly out of proportion to what he’s done. He definitely deserves more sympathy than he’s given. If we’re ever given a season 6, I hope he’s treated a lot better.

If people would like to talk about this, whether you agree or not, please do. But also please be nice about it. I’m all for respectful discussions.

[sharedheadspace]

a copy/paste of [this] twitter thread on the fawning response to abuse, found through [this] tumblr post encouraging clicking through to read the whole thing

because when i come back to this i know im not going to be in the brainspace to bother clicking through, and nobody wants to fucking read eight thousand twitter screenshots. ever

[bolding added by me, in pieces i know im going to want to look at]

I want to share what has been, in the last year or so, one of the most important things I've realized about my own trauma history — something that has been massively important for my own healing.

Let's talk about the link between people-pleasers and emotional abuse.

Confession: I am a people-pleaser. It took me a long time to realize this, though. Because I'm opinionated! And I speak my mind! I'm an "open book" about a lot of what I've been through. Clearly I don't care what people think... right?

But people-pleasing is a lot more complex than that. It's actually part of a trauma response. Most people know about fight, flight, and freeze — but another response, "fawn," is at the core of what people-pleasing is actually about.

To avoid conflict, negative emotions, and retraumatization, people who "fawn" when triggered will go out of their way to mirror someone's opinions and appease them in order to deescalate situations (or potential issues).

For me, this meant that the more invested I was in an emotional connection, the less likely I was to criticize that person, vocalize when my boundaries were crossed, express unhappiness with their behavior, or share anything that I felt might damage that relationship.

This could come across as being excessively nice and complimentary, overly-concerned with another person's happiness, and waiting for cues in conversation to determine if something was "safe" to share or disclose. People-pleasers are often considered "emotional chameleons."

People-pleasers are often really warm, encouraging, and generous people. They tend to overextend themselves and say "yes" to everything and everyone, eager to make those they care about happy and comfortable.

They often grow up in very controlling and chaotic environments, and internalized the idea that if they were perfectly good or well-behaved, they could minimize conflict and secure love and attachment. 

And. When you have this tendency to defer, make yourself subordinate, try to become smaller, ignore your boundaries and intuition, and minimize your own needs... you are profoundly vulnerable to emotional abuse.

When you are excessively concerned with pleasing others, you learn that in order to be effective at this, you have to shut down your gut instincts, your values, your emotions — bc being an individual, rather than a mirror, doesn't serve you in securing the love that you want.

People-pleasers can become drawn to abusive relationships, and repelled from relationships that are abundantly loving — because love has to feel "earned" in order to feel secure. In other words? If love is given too freely or easily, it doesn't feel safe.

This means people-pleasers can be drawn to relationships that are controlling (they feel safest when they defer to others), emotionally-withholding (they are driven by the need to "secure" affection/elated when they do), and even abusive (their lack of boundaries is exploited).

Another part of being vulnerable to abuse is that people-pleasers are so easily gaslit, because when they are inclined to suppress their own instincts, values, and beliefs, they're infinitely more likely to defer to an abuser's version of events or narrative.

This also means that "fawn" types often go through cycles of restricting emotionally (I can't be "too much" for others) & then purging emotionally ("unloading" onto a trusted person bc the expectation to be perfect gets to be too much).

(I think this is why so many of us have eating disorders — just an anecdotal observation, but I digress...)

People-pleasers (the "fawn" trauma response) isn't intended to manipulate others and it's not meant to be dishonest. Every single person presents a version of themselves to others. This merely describes how trauma informs that presentation on an often unconscious level.

The "fawn" response is driven by fear, not a hidden agenda. The "fawn" type is less about manipulation, because it's not being used to *overpower* someone. Instead, it's an excessive *relinquishing* of personal power, driven by fear and a desire for validation.

For example, someone who runs personal errands for their boss — despite it not being part of their job description — is not manipulating their boss into liking them. (It won't work anyway.) Their boss, testing those thin boundaries, is exploiting their need for approval.

In more intimate relationships, this can show up as "fawn" types gravitating towards hot/cold dynamics, where affection and love are offered unpredictably.

This is where the emotional abuse piece comes into play. You have someone who is controlling, who feels safest in relationships where they call the shots, and most loved when someone is actively seeking out their approval. Enter: The "fawn" type.

An abuser will offer validation only to keep the fawn type tethered. But they'll withdraw that it before things feel secure, to ensure that the pleaser will continue going out of their way to "fawn" — continually giving over their power and autonomy so the abuse can continue.

I'm sharing this because, holy shit, my friends, the number of traumatic relationships I've thrown myself into — professionally, personally, romantically — to get stuck in this cycle, with my self-esteem pulverized, has made my heart so heavy.

It took stepping away from a friendship that had so thoroughly gaslit and demolished me — while plummeting into the deep depths of anorexia — before I realized that chasing controlling, emotionally unavailable, even abusive people was crushing my spirit.

I'm not going to leave you hanging, though. If you're reading this and say, "Holy shit... it me. Oh god. What do I do?" I'm here. I've got some advice, some books, some resources. Hang tight. For starters, I'm going to ask you something: Which of your friends do you cancel on?

Personal experience: I had this tendency to bail on friends, partners, acquaintances, whoever, that were the most generous, warm, and emotionally-available. I avoided those relationships where love was free and easy. Because it didn't feel "earned," so I didn't feel "worthy."

Which isn't to say that everyone with this trauma response does this, BUT, we seek out the familiar. Which means many of us tend to avoid what feels unsafe. For people-pleasers, we're so used to working endlessly hard in relationships — it's disorienting when we aren't asked to.

I made a google doc (no, I seriously did) where I listed out people who were "way too nice to me." And then I asked myself, do I like this person? Do I enjoy their company? If I did, I sent them a text message and told them I wanted to commit to spending more time with them.

I was completely honest about my process with those folks, too. I said, "Listen, I get really scared when people are nice to me. You've always been SO nice to me, and I get afraid of disappointing you. But I want to change that, because I just enjoy your company so very much."

In my phone contacts, I put emojis by their names. I put strawberries next to people who were super loving. I put seedling emojis by folks who taught me things that made me think/grow. So when I saw a text from them, it reminded me that I should prioritize that message. [seedling emoji] [strawberry emoji]

And? My life completely changed... in every imaginable way.

My "strawberry emoji people" went from being acquaintances/friendly to becoming chosen family that I literally could not imagine my life without. With the help of some amazing therapy, I grew to love myself so much — because that love was being modeled for me in a healthy way.

I'm going into a partial hospitalization program for my anorexia in the next couple weeks (because I've taken it out on my body as much as I have my mind), and my strawberry people (who are now all in a group text together) have been there every step of the way.

Resources! I genuinely believe that every single person should be reading Pete Walker's book about complex trauma. "Complex PTSD: From Surviving to Thriving: A Guide and Map for Recovering from Childhood Trauma." It's really damn good. It talks about fawn types in more detail!

Most of all though, I just want to validate the hell out of you. [heart emoji] I understand the very hellish cycle that we find ourselves in when we're consumed by this idea that we need to be "exactly enough," and that, if we measure it out correctly, we'll never hurt or be hurt again.

But relationships involve putting ourselves in harm's way sometimes. What they shouldn't involve, though, is self-harm — and ultimately, that's what "fawning" does. We're harming ourselves. We're making ourselves smaller, we're self-silencing, and we're punishing ourselves.

You are allowed to have ALL the feelings. You are allowed to take up ALL the space. You're allowed to be everything that you are & then some. The right people — your people — will love you even more when they see how expansive your life becomes when you give yourself that space.

It doesn't happen overnight. It's a process! But I want you to know that it's a process you can begin at any time. It's never too late to give yourself permission to be, to show up more authentically, and to find those who will celebrate you for it. I promise you that.

[poststhatmakemefeel]

People pleasing and the "fawn" response

(I saw this go by on Facebook, and it was surprising how much it resonated. I'm copying it from ThreadReader, which got it from Twitter, where it was originally written by Sam Dylan Finch. Complete text below the cut. )

I want to share what has been, in the last year or so, one of the most important things I've realized about my own trauma history — something that has been massively important for my own healing.

Let's talk about the link between people-pleasers and emotional abuse. 🧵

Confession: I am a people-pleaser.

It took me a long time to realize this, though. Because I'm opinionated! And I speak my mind! I'm an "open book" about a lot of what I've been through. Clearly I don't care what people think... right?

But people-pleasing is a lot more complex than that. It's actually part of a trauma response. Most people know about fight, flight, and freeze — but another response, "fawn," is at the core of what people-pleasing is actually about.

To avoid conflict, negative emotions, and retraumatization, people who "fawn" when triggered will go out of their way to mirror someone's opinions and appease them in order to deescalate situations (or potential issues).

For me, this meant that the more invested I was in an emotional connection, the less likely I was to criticize that person, vocalize when my boundaries were crossed, express unhappiness with their behavior, or share anything that I felt might damage that relationship.

This could come across as being excessively nice and complimentary, overly-concerned with another person's happiness, and waiting for cues in conversation to determine if something was "safe" to share or disclose. People-pleasers are often considered "emotional chameleons."

People-pleasers are often really warm, encouraging, and generous people. They tend to overextend themselves and say "yes" to everything and everyone, eager to make those they care about happy and comfortable.

They often grow up in very controlling and chaotic environments, and internalized the idea that if they were perfectly good or well-behaved, they could minimize conflict and secure love and attachment.

And.

When you have this tendency to defer, make yourself subordinate, try to become smaller, ignore your boundaries and intuition, and minimize your own needs... you are profoundly vulnerable to emotional abuse.

When you are excessively concerned with pleasing others, you learn that in order to be effective at this, you have to shut down your gut instincts, your values, your emotions — bc being an individual, rather than a mirror, doesn't serve you in securing the love that you want.

People-pleasers can become drawn to abusive relationships, and repelled from relationships that are abundantly loving — because love has to feel "earned" in order to feel secure. In other words? If love is given too freely or easily, it doesn't feel safe.

This means people-pleasers can be drawn to relationships that are controlling (they feel safest when they defer to others), emotionally-withholding (they are driven by the need to "secure" affection/elated when they do), and even abusive (their lack of boundaries is exploited).

Another part of being vulnerable to abuse is that people-pleasers are so easily gaslit, because when they are inclined to suppress their own instincts, values, and beliefs, they're infinitely more likely to defer to an abuser's version of events or narrative.

This also means that "fawn" types often go through cycles of restricting emotionally (I can't be "too much" for others) & then purging emotionally ("unloading" onto a trusted person bc the expectation to be perfect gets to be too much).

(I think this is why so many of us have eating disorders — just an anecdotal observation, but I digress...)

People-pleasers (the "fawn" trauma response) isn't intended to manipulate others and it's not meant to be dishonest. Every single person presents a version of themselves to others. This merely describes how trauma informs that presentation on an often unconscious level.

The "fawn" response is driven by fear, not a hidden agenda. The "fawn" type is less about manipulation, because it's not being used to *overpower* someone. Instead, it's an excessive *relinquishing* of personal power, driven by fear and a desire for validation.

For example, someone who runs personal errands for their boss — despite it not being part of their job description — is not manipulating their boss into liking them. (It won't work anyway.) Their boss, testing those thin boundaries, is exploiting their need for approval.

In more intimate relationships, this can show up as "fawn" types gravitating towards hot/cold dynamics, where affection and love are offered unpredictably.

This is where the emotional abuse piece comes into play. You have someone who is controlling, who feels safest in relationships where they call the shots, and most loved when someone is actively seeking out their approval.

Enter: The "fawn" type.

An abuser will offer validation only to keep the fawn type tethered. But they'll withdraw that it before things feel secure, to ensure that the pleaser will continue going out of their way to "fawn" — continually giving over their power and autonomy so the abuse can continue.

I'm sharing this because, holy shit, my friends, the number of traumatic relationships I've thrown myself into — professionally, personally, romantically — to get stuck in this cycle, with my self-esteem pulverized, has made my heart so heavy.

It took stepping away from a friendship that had so thoroughly gaslit and demolished me — while plummeting into the deep depths of anorexia — before I realized that chasing controlling, emotionally unavailable, even abusive people was crushing my spirit.

I'm not going to leave you hanging, though. If you're reading this and say, "Holy shit... it me. Oh god. What do I do?" I'm here. I've got some advice, some books, some resources. Hang tight.

For starters, I'm going to ask you something: Which of your friends do you cancel on?

Personal experience: I had this tendency to bail on friends, partners, acquaintances, whoever, that were the most generous, warm, and emotionally-available. I avoided those relationships where love was free and easy. Because it didn't feel "earned," so I didn't feel "worthy."

Which isn't to say that everyone with this trauma response does this, BUT, we seek out the familiar. Which means many of us tend to avoid what feels unsafe. For people-pleasers, we're so used to working endlessly hard in relationships — it's disorienting when we aren't asked to.

I made a google doc (no, I seriously did) where I listed out people who were "way too nice to me." And then I asked myself, do I like this person? Do I enjoy their company? If I did, I sent them a text message and told them I wanted to commit to spending more time with them.

I was completely honest about my process with those folks, too. I said, "Listen, I get really scared when people are nice to me. You've always been SO nice to me, and I get afraid of disappointing you. But I want to change that, because I just enjoy your company so very much."

In my phone contacts, I put emojis by their names. I put strawberries next to people who were super loving. I put seedling emojis by folks who taught me things that made me think/grow. So when I saw a text from them, it reminded me that I should prioritize that message. 🌱🍓

And?

My life completely changed... in every imaginable way.

My "strawberry emoji people" went from being acquaintances/friendly to becoming chosen family that I literally could not imagine my life without. 

With the help of some amazing therapy, I grew to love myself so much — because that love was being modeled for me in a healthy way.

I'm going into a partial hospitalization program for my anorexia in the next couple weeks (because I've taken it out on my body as much as I have my mind), and my strawberry people (who are now all in a group text together) have been there every step of the way. 😭❤️🍓

Resources! 

I genuinely believe that every single person should be reading Pete Walker's book about complex trauma. "Complex PTSD: From Surviving to Thriving: A Guide and Map for Recovering from Childhood Trauma."

It's really damn good. It talks about fawn types in more detail!

I also wrote a blog entry last year about the pleaser/controller relationship type, if that sounds a little too relatable: https://letsqueerthingsup.com/2018/06/30/people-pleasers-can-be-drawn-to-toxic-relationships-its-important-to-know-why/

I chat a lot more about recovery from trauma/eating disorder stuff on my instagram as well. (I should probably be plugging it more regularly but I forget, sigh. Same handle as here!) 

So if this type of content speaks to you, I write about this on a weekly basis over there. 🌱

Most of all though, I just want to validate the hell out of you. ❤️ I understand the very hellish cycle that we find ourselves in when we're consumed by this idea that we need to be "exactly enough," and that, if we measure it out correctly, we'll never hurt or be hurt again.

But relationships involve putting ourselves in harm's way sometimes. What they shouldn't involve, though, is self-harm — and ultimately, that's what "fawning" does. We're harming ourselves. We're making ourselves smaller, we're self-silencing, and we're punishing ourselves.

You are allowed to have ALL the feelings. You are allowed to take up ALL the space. You're allowed to be everything that you are & then some. The right people — your people — will love you even more when they see how expansive your life becomes when you give yourself that space.

It doesn't happen overnight. It's a process! But I want you to know that it's a process you can begin at any time. It's never too late to give yourself permission to be, to show up more authentically, and to find those who will celebrate you for it. I promise you that. ❤️✨

PHEW that was a really long thread but... if even one of you is like "wait fuck this I'm gonna let myself be loved" then it was 100% worth the followers I lost in the process. 😂

(To them, I am sorry for flooding your Twitter feed, but I did it out of LOVE.)

Okay ily byeeee 👋🏻

Adding to this thread, since so many of us are in our feels right now: I’m listening to the song “Sum Of Our Parts” by @marylambertsing and FEELING IT.

“Which part of you clipped your own wings?”

Hugs to every single one of you. ♥️♥️♥️

I added a strawberry next to my name. Each time you see it, please know it’s me, right by your side, cheering you on in this messy and beautiful and weird journey we’re all on. ♥️🍓 

May you find your “strawberry people” and grow beyond what you ever thought possible! 🌱🌿🌷

[lokgifsandmusings]

You've talked about having anxiety before. Do you have any tips on how to cope that actually work?

I do, I actually do! I wrote about it a bit in my “Korra Alone” meta, but very happy to reiterate and add some more to it. Just as a note, this is what works for me, and where I’ve landed having made it to 25 before I realizing I had anxiety, and now being 3 years down the road of that process. This is uh…going to be long. 

I have both general anxiety, and a very specific anxiety related to driving cars thanks to an [admittedly mild] traumatic event where I ended up stranding myself in the middle of one of the worst cities in the country because I was having a panic attack (and ended up needing my friends to bail me out of that). My general anxiety also comes hand-in-hand with intrusive thoughts (a manifestation of some OCD), so usually when I get anxious, I get these intrusive thoughts (usually quite dark ones), and in turn those thoughts make me more anxious. This is certainly not how anxiety will present in everyone.

Similarly, my panic attacks involve a tightness in the throat, a drier mouth, and a racing heart. Some people get different symptoms. However what it does is that if I experience these symptoms outside of the context of a panic attack (let’s say I ate some really salty pizza or something), I might whip myself up into a panic attack for thinking I’m having one.

The thing about anxiety is that once you get into a cycle of having anxiety and panic attacks, it begets more anxiety. Anxiety about having *future* anxiety. Which is actually what anxiety is. You don’t like feeling like that, so you worry about feeling like that, and then start to feel like that. It’s for that reason that anxiety can kind of be thought of as a verb. You’re anxietying, but it doesn’t mean you’re this stupid moron who’s letting your head “get the better of you.” It means you’re conditioned to trigger a flight-or-fright mode in the body.

That’s probably the piece of coping that’s helped me understand the most: what is anxiety and what does it do? Why do you have it at all?

Well…as backwards as it seems, since you feel like shit, can’t do anything, and may have overly morbid racing thoughts, it’s your brain’s way of protecting you. Your response to a scary stimuli, whatever it may be and why-ever you find it unsettling, is to THINK.

Anxiety’s function is to stop you in your tracks, so that you can assess EVERY DETAIL and accurately understand the risk to your person. Some people jump into a fighty-mode, some people are more avoidant (there’s also no absolute scale here and you can have all of these reactions at times, btw), but the experience of anxietying is to make you stop functioning, essentially, and consider everything.

Why can’t you get out of your head? Why can’t your brain shut up? Because instinctively, your body wants you to listen to your brain.

Now…we’re not living in situations where there’s predators charging to get us, and more likely than not your anxiety isn’t related to an immediate, physical danger. So this flight-or-fright mode that you get stuck in isn’t super helpful, right? You want to stop having it as a response, and for it to go away.

Well, the thing is, fighting it only makes it worse. It makes you angry with yourself for not being able to “knock it out”, and overall it makes you more anxious about feeling anxious because you *can’t* snap it away. It’s like the devil’s snare in Harry Potter. So what’s the solution?

1. You learn to recognize it.

It doesn’t mean you ever *like* it, it doesn’t mean you ever *prefer* it, but you just learn to have an awareness that this is what you’re experiencing. It becomes something like, “huh, I’m hungry.” “Huh, I’m anxietying.” It’s okay. It won’t hurt you, and it’s your body thinking you need protection.

2. You learn to sit next to it.

Once you can recognize what it is, you can kind of hang out with it. I know this sounds funky, but think of it outside of you. One trick is to interview it, believe it or not. “Hi, Kylie’s anxiety. What is making you feel powerful today?” It feels silly at first, but…it’s just this weird thing hanging out with you. You are not your anxiety, but your anxiety is not your enemy, either.

I’ve said it before, but I’ve come to look at my anxiety/intrusive thoughts as a very badly behaved cat. The cat is weirdly trying to protect me, and truly thinks this is what will help keep me safe, but well…it’s an idiot:

However, it’s MY dumb cat, and don’t you dare tell me I should get rid of her. This fucking moron of a creature is why I’m me. She helped me survive more chaotic forces in my life, and even if she’s a bit over-the-top with her reactions now, she’s doing her best.

If I feel anxious at work, I picture her swatting my pen cup off the desk. If I’m in my car, she’s chewing on my gear shift. And…she’ll go to sleep too, eventually. She always does.

3. You learn to lean into it.

This is the hardest aspect, but there’s first awareness of what you’re experiencing, there’s acceptance that…you will experience it and it’s okay, and finally, there’s the removal of fear of experiencing it.

Don’t get me wrong: anxiety is not *pleasant* to experience, just like extreme hunger. But there’s a point in moving closer to it. That physical feeling you hate? Think about it, sit with it, consider it; is it *that* bad? It’s not nice, okay, but what’s truly going to happen?

This is…exposure therapy in a way. And it’s certainly not something you have to do every time you feel anxious, especially if you’re trying to be productive. But a good introduction into it is to play the “why” game.

“I’m scared I’m going to have a panic attack in the car.” “Why?” “Because I’m scared I will get myself stranded again.” “Why?” “Because I’m scared I won’t have my friends to come pick me up this time.” “Why?” “Because something could happen to me if I’m stuck.” And so, and so, and so. Usually your answers will get a little more and more ridiculous, since you’re worrying about scenarios that just…aren’t going to happen.

But this also helps you figure out scenarios to mitigate. If I’m going on a long car ride, I like to talk to friends and family ahead of time and let them know, so if I panic on the side of the road, I know what phone call I can make if I have to. Sometimes I’ll chat with someone for the whole two hours I’m driving (thanks, Julia). Sometimes I purposely won’t tell anyone I’m going so I can feel like a badass for managing it (for very large definitions of “badass”). You just can’t see those pathways to help if you don’t have the ability to sit with your anxiety long enough to find the roots.

Alrighty, all that said, also try the following (while keeping in mind that “yes, this is what I’m feeling, and it’s OKAY”):

Change your body energy! Your brain is getting stuck in a certain mode, so move around and do something else. If you have anxiety about not being able to fall asleep on a Sunday night (if I had a dollar for every time this happened…), fucking get out of bed! Go sit on your couch and be like “I’m just going to pull an all-nighter, whatever.” Then find yourself a book, and you’re going to fall asleep over it. Do jumping-jacks. Literally anything to change up the energy flow.

Focus on something mundane or weird. If I have trouble sleeping, I try and list as many episode names to shows I like as possible. Bonus points if it’s in order! Don’t make yourself plunge on through. You can stop the task you’re doing and find a different way to shake your brain.

Ground your senses. This is a trick for PTSD too, but anxiety snaps your brain into a heightened state in a similar way. Look around and name 5 things you see, 4 things you hear, 3 things you smell, 2 things you feel, 1 thing you taste. Rinse and repeat.

Tell someone who you trust with this that you’re experiencing anxiety. You’re not alone, and just having that validation/lifeline can help.

Do not take your pulse. Just…there’s no reason. Yeah, your heart rate will be elevated. The physical symptoms you have are very, very real, but physiologically, they will *have* to dissipate. This is a survival mechanism. You will be fine.

Find a calming mantra or song. There’s a reason Rebecca Sugar wrote “Here Comes A Thought” like she did. On exhale, “it’s okay, it’s okay, it’s okay, it’s okay, it’s okay.” The stuff that works best for *me* are very repetitive, chiller beats. My go-to? “Wa-Do-Dem” by Eek a Mouse (or that whole album, honestly).

Hopefully this helps? I’m still figuring it all out, of course, and learning how to cope/understand isn’t this clear, linear thing. But you’ve got it. It’s just a stupid cat.