(NOTE: This post is relevant to anyone who has issues with negative thought processes/self esteem/anxiety/depression/addiction – basically anyone who could use a little CBT. The book, and I, would never presume to say that these issues and thought processes are only relevant to abuse survivors. There can be many causes/reasons for all of these issues and none are more significant than any other)
So I wasn’t going to Blog tonight – I felt tired when i got home just after 8pm and I now have work tomorrow morning. I thought I’d leave it until the weekend. Then I watched an episode of Continuum. How does a SciFi Tv show about time travel inspire a Blog post about working through childhood trauma you ask? Well, this episode touched on the fact that, no matter what the circumstances, when something bad happens to a child they will blame themselves in the first instance. This episode was about a child thinking their mother may have died but it amounts to the same thing – to a child, a traumatic event of any kind will involve some kind of self blame. Sometimes this is dealt with effectively at the time and the traumatic event/events can have little to no effect on this child as an adult. Unfortunately this is not always the case.
On the advice of my excellent therapist – who, by the way, is a virtual saint in the way she deals with my complete inability to give voice to my feelings – I have been working through a book by Helen Kennerley called Overcoming Childhood Trauma: A Self Help Guide Using Cognitive Behavioural Techniques. It has been written specifically for abuse survivors – whether this abuse is sexual, physical or emotional. The book is written in easily understood language and uses logical explanations as well as practical exercises to help survivors understand and work through issues surrounding their experiences. For this post, I will focus on part one – Understanding Childhood Trauma.
What I first noticed and really appreciated about this particular book was that is didn’t attempt to define ‘abuse’ too definitively. It discusses the reality that even non-contact, emotional neglect (even in the form of a parent not ‘being there’ for a child) can have just as great an impact in adult life as sexual abuse – it specifically states that
“Given the many forms of abuse committed against children and young adults, it is important not to hold too narrow a view of childhood trauma. We should appreciate that recognizing and dealing with the actual difficulties that a person suffers is more important than classifying early experiences.”
To me, this spoke volumes – Just from reading this particular paragraph, I knew that Kennerley was not going to try and tell me that my experiences were better/worse than others or how I ‘should’ feel about them. Or that one ‘type’of abuse was worse than any other – I don’t believe that comparing my experiences to other people’s is particularly helpful when trying to work through my own issues. In a previous Blog I discussed the need to balance acknowledging that my particular experiences were difficult for me and keeping things in perspective – while it is not helpful to dwell on how ‘bad’ my life/health/childhood trauma was on a regular basis, it is also ok to say “Hey, this really hurt me and even though I am finding it hard to deal with, that doesn’t make me weak.” It’s MUCH easier for me to downplay exactly how tough I find ‘normal’ feelings – I would FAR RATHER tell people I’m fine when I’m dying inside than to even say “I feel sad today”. Dissociation has been my coping mechanism for so long often I don’t even know how to name my feelings when I do try to describe them – I feel like 90% of my therapy sessions are spent replying “I don’t even know…” when asked how I feel about something! Again, I have to acknowledge to myself that that’s ok too – 26 years of stamping on my feelings and completely disconnecting from them takes some time to overcome!
Part one also discusses the negative belief systems that can develop when a child has been subject to abuse. The most helpful thing for me about the book in general is the way it explains the concepts behind the exercises. It gives examples of belief systems that can develop but makes it clear that these are general examples only and are not an exhaustive list. Going through this section, it was helpful for me to identify the belief systems that I have developed. There are 3 sections mentioned in this chapter – Beliefs about self, beliefs about others and beliefs about the world/future. This is embarrassing but these are the ones I am currently working through:
Self: I was stupid to let the abuse happen. I am a failure. I end up ruining everything. I am a complete loser. I am not worth the effort.
Others: Eventually everyone will hurt me.
The World/future: The world is a dangerous place. Nothing will turn out right for me in the long run.
Honestly these sound ridiculous when i write them down – but they FEEL real. And, to be honest, even identifying these issues make so many other things fall into place. OF COURSE I have anxiety issues – if I feel that the world in general is out to get me I will be on constant high alert. Scanning for threats constantly is exhausting and TERRIFYING. OF COURSE I sabotage all my relationships if I believe that I will eventually be hurt by everyone. OF COURSE my brain will actively look for evidence that I am a loser and can’t do anything right if that is what I am telling it is the truth.
Right now I my therapy homework is to keep a list of things that support a more positive belief about myself – specifically ‘I am a good person and I am good enough’ – and about others – namely ‘There are some people that I can trust.”. I feel dumb writing everything down – I have a tendency to downplay any positive aspects about myself especially – but I need to keep in mind that I am actively retraining my brain. Instead of filtering out anything that would contribute to more positive beliefs, as has been my habit, I am now having to actively look for evidence that will back up a better outlook. It feels weird but it only makes sense that forging new brain pathways will take time and effort.
Ok, I think that’s enough for everyone to get through at the moment – I skim past important information just to fit all of section one into one post! Next time: Some stuff about dealing with traumatic memories… ❤
Kennerley, Helen (2012-09-11). Overcoming Childhood Trauma (Kindle Locations 329-331). Constable Robinson. Kindle Edition.
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