Tampilkan postingan dengan label self. Tampilkan semua postingan
Tampilkan postingan dengan label self. Tampilkan semua postingan

Selasa, 25 April 2017

Anxiety treatment self medication


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Rabu, 29 Maret 2017

Perform self hypnosis to overcome examination panic



A higher secondary student wrote to me: “I work hard to prepare for all exams, but on the final day I get nervous. Though I try hard to overcome this problem through meditation and yoga, it persists. How do I learn to handle such situations and perform well in the examinations?”
I gave him the following advice:
Examination panic, or other fears related to performance, is common problem. The quickest way to overcome this is through self-hypnosis. Self-Hypnosis is a self-induced state of mind which can be defined as a heightened state of focused attention, with the willingness to follow instructions. The heightened state of focused attention is called trance state and the willingness to accept and follow instructions is called suggestibility. To put it in other words self-hypnosis is self-induced hypnosis.
Nine steps to attain the state of self-hypnosis
1. Go to a quiet room and sit in any comfortable chair or couch. Although some people prefer to lie down, you are more susceptible to sleep than when sitting up. Whether you sit or lie, ensure you do not cross your legs or any part of your body. Crossing legs or hands may cause discomfort after some time and prevent concentrating attention which is very essential to attain self-hypnosis. Make sure you are not going to be disturbed for at least one hour.
2. Close your eyes and work to rid your mind of any feelings of fear, stress, or anxiety. In the beginning you might find it difficult not to think. You may find that thoughts keep intruding. When this happens, don't try to force the thoughts out. Observe them impartially, and then let them slip away. If you find it difficult keep the mind empty without any thoughts try to take lesson from meditation. Focus your attention on your own breathing. It’s much like watching waves on water. Let it be how it wants to be. As you notice your breath now, it may be shallow, uneven or jerky. It’s OK however it is. You’re just observing it with attention -- every inhale and exhale. After some time you can keep your mind empty without any feelings, stress, or anxiety.
Relaxed
Relaxed
3. Recognize the tension in your body. Beginning with your toes, imagine the tension slowly falling away from your body and vanishing. Imagine it freeing each body part one at a time starting with your toes and working its way up your body. Visualize each part of your body becoming lighter and lighter as the tension is removed. Relax your toes, then your feet. Continue with your calves, thighs, hips, stomach and so on, until you've relaxed each portion, including your face and head. Using imagery techniques of something you find comforting or soothing, such as water or placid landscapes can be effective as well.
4. Take slow, deep breaths.  When you exhale, visualize the tension in a dark cloud. As you inhale, see the air returning as a bright force filled with life and energy.
5. Appreciate the fact that you are now extremely relaxed. Imagine you are at the top of a flight of 10 stairs which at the fifth step start to submerge into water. Picture every detail of this scene from the top to the bottom. Tell yourself silently that you are going to descend the stairs, counting each step down, starting at 10. Picture each number in your mind. Imagine that each number you count is further down and one step closer to the bottom. After each number, you will feel yourself drifting further and further into deep relaxation. As you take each step, imagine the feel of the step under your feet. Once you are at the fifth step imagine and truly feel the refreshing coolness of the water and tell yourself that you are stepping into a pool of purity and cleanliness. As you begin to descend the last five steps, start to feel the water getting higher and higher up your body. You should now start to feel somewhat numb and your heart will start to race a bit, but notice it and let any qualms about the situation just drift away into the water.
6. At this point at the bottom of the water you shouldn't really feel anything, just a floating sensation. You may even feel like you're spinning. Once you have achieved this state you should proceed to address your problems and decide upon what it is you want from where you are. (Note: if you do not feel as stated above, try again, slower with a will to grasp what is happening.) Now start to narrate what you are doing, speak in the present and future tense quietly to yourself, or as if you are reading it from a page. Start to picture three boxes under the water that you have to swim to get to. Once you have found the boxes open them slowly one at a time and narrate to yourself what is happening when you open the box. For example “As I open the box I feel a radiant light engulf me, I feel it becoming a part of me, this light is my new found confidence that I can never lose as it is now a part of me' and then proceed on to the next box. You should avoid using statements with negative connotation such as "I don't want to be tired and irritable." Instead, say, "I am becoming calm and relaxed." Examples of positive statements "I am strong and slender," "I am successful and positive," and, if you are suffering from back ache, "My back is beginning to feel wonderful."  
7. Repeat your statement(s) to yourself as many times as you wish.  Two or 3 times should be enough.
8. Once you are satisfied with what you have done, swim back to the stairs and feel with each step you take the water becoming lower and lower until you have once again reached that fifth step. Once you are out of the water and are on the sixth step you may start to feel heavy or as if there is a weight on your chest. Wait on the step until this passes, constantly repeating your aforementioned statements. Once it passes continue up the stairs visualizing each step by its number, feeling the steps underneath you, will yourself to carry on up the stairs.
9. Once you have ascended, give yourself a few moments before opening your eyes. You may want to visualize yourself opening a door to the outside world, do this slowly and imagine the light that pours in through the door way, this should make your eyes open. Take your time getting up. Then out loud tell yourself "Wide awake, Wide awake" or something maybe that your mother used to say when she woke you up in the morning as a child. This will put your mind back in the conscious state. 

Selasa, 14 Maret 2017

Victimhood and Self Destructive Behavior





"Taking responsibility for something and self-blame are horses of two entirely different colors. The former is empowering; the latter is paralyzing." ~ John Rosemond, Ph.D.

"You cannot see red flags while wearing rose-colored glasses" ~ Jim Woods, M.D.


Whenever I get into discussions online about people whose behavior is self destructive and which therefore exposes them to dangerous situations, the same old argument comes up again and again. It is sort of the inverse of the argument that comes up when I discuss parental misbehavior.  I am accused of “blaming the victim” or “bashing parents” as the case might be. 

Of course, there are an infinite number of situations in which people are victimized or during which other bad things happen to them, and they bear absolutely no responsibility of any sort for what happened to them. That goes without saying, but I guess I have to say it anyway. (Lets see how many readers totally ignore what I said in this paragraph).

But those are not the situations under discussion.

Alternately, I may be accused of “condemning” those whose behavior I am discussing, rather than just describing it and elucidating its consequences and origins.

I guess I am being critical in the sense that I don’t think self-destructive behavior or bad parenting practices are good things. Does anyone?  But even if I am being critical, that’s a long way from “condemnation.” In fact, 
I have a lot of empathy for the reasons why people behave in self-destructive ways. But it is actually very unempathic to pretend that their behavior is not self destructive. That would be a lie known even to them, and lying is not an empathic thing to do.

Part of the reason these sorts of issues come up is quite understandable. In many cases in which people have been victimized even though they have done nothing to put themselves in harms way, victimizers have a long and storied history of accusing their victims of somehow having invited the abuse they received, and blaming them for it. This is easily seen in the history of the legal defenses used by rapists, for example.  “She was wearing provocative clothing.”  “She was just playing hard to get and wanted it.” And way too many sexist juries bought into this bullcrap.

I absolutely agree that these kinds of accusations are heinous, lame excuses, and/or completely bogus. They are usually outright lies.

Again, not the issue that is the subject of this post.

There was the situation in the news not long ago where a high school girl got so drunk at a party that she completely passed out. The party was attended by fellow students from the football team. She was gang raped while she was unconscious.  Somehow, pointing out that perhaps she bore some responsibility for putting herself in harm’s way is suddenly translated into “You are excusing the rapist.”

No I’m not. Those are two completely different issues and they are being conflated. The two issues intersect, but they are two different issues nonetheless. Nobody is saying that the rapists should not go to jail and even burn in hell for eternity. But that hardly negates the fact that the victim’s behavior put her in harm’s way. 

It’s almost ironic that people who get upset about discussing the victim’s role in this situation often seem to think that a large percentage of men are pigs who think rape is OK. If that were indeed true, then passing out at a party would be a particularly dangerous thing to do.

If instead of being raped the girl had when she passed out fallen down and cracked her head open on a concrete floor, would we say that the only one bearing any responsibility for what happened was the floor? Sorry, but the argument that no one can talk about what the girl did because some rapist A-hole might be inspired to defend himself by trying to blame his victim is highly problematic. In fact, it’s stupid. If you want to talk about how to handle people that employ manipulate arguments, that's great, but it's another discussion entirely. 

I’m mincing words here. Someday I’ll tell you what I really think.

It’s also bad policy. If we want to help self-destructive adults take better care of themselves, absolving them of any and all personal responsibility for their fate is counterproductive. The first step in addressing a problem behavior like drinking until you pass out is admitting that it is, in fact, problem behavior.

Another highly important point: Taking responsibility for your own actions and acknowledging it is not the same thing as beating yourself up about it. As Dr. Rosemond points out in the quote at the beginning of the post, self-blame is indeed counterproductive. However, conflating that issue with the issue at hand is another argument based on emotion, and not on reason.

How about the issue of whether the girl might have no control over her drinking? People who think alcoholism is a disease may try to advance that point. Unfortunately, this gives the girl the message that she’s just a helpless, ineffectual human being with no intellect or self control. What a great, empowering message to give to someone. If you are helpless to do anything about this issue, why bother to even try to work on yourself?

A version of this whole argument also comes up regarding domestic abuse. If anyone brings up the issue of why someone (particularly a female, but there are also plenty of men who stay in abusive relationships) did not get out at the first moment an abusive pattern was becoming evident, they immediately get accused of blaming the victim. 

Likewise, when someone attempts to look into the psychology of the abusers and what makes them do such horrible things, they immediately get accused of "making excuses" for the abuser. Bull.



Recently there was an article about women whose boyfriends murdered their children. The murderers of course went to jail, but so did the women. They were charged with endangering their children and not protecting them by having made no effort to get out of an abusive relationship. The author of the article was naturally outraged that the mothers would be so "victimized."

The usual argument in this situation is that the abused spouse is afraid to leave because of threats of more abuse, and they or their family members might even get murdered. This argument of course makes the ridiculous assumption that the abuse is not going to escalate and that there is no risk of being killed if they stay. In the cases described in the article, the women did stay, and their children are now dead!

The women who make no effort to get out of a relationship in which they are continually beaten up are indeed afraid to leave because of something. However, that something is obviously not a fear of more beatings.

Another hidden assumption in public arguments is that the woman is so helpless and stupid that she cannot figure out a way to leave. Again, if that is true, why should she even bother to try to get out? Of course leaving is risky, and there are no guarantees that something really bad might not happen. Again, however, there actually IS a guarantee that bad things will continue to happen if they stay. 

Are these people saying that women are just too weak, helpless, and stupid to figure out a way to get out or to get help, especially now that help is far more readily available than it used to be? (And our past history in that regard is indeed a disgrace, so go ahead and pretend I didn't just say that if you must). Is that supposed to make them feel good about themselves? In fact, those things are just what abusers want their victims to think about themselves, so people who worry too much that women will feel "blamed" if someone points this out are in fact aiding and abetting the abusers!

Many women are quite able to successfully leave a bad relationship - but then they go back. And in therapy we see patients all the time who get out of one relationship with an abusive man, and then get involved with another, leave him, and then get involved with yet another one. What's the common denominator in those cases? Are we "blaming the victim" if we look at the woman's pattern of choosing abusive partners?

One other tantalizing clue. If you ask an abused or formerly abused partner why they stayed (at least those that come in contact with therapists), they are far more likely to answer, "Because I love him!" than "Because he threatened to kill me and my family if I left."

Another issue is that some percentage (of course not all by a long shot - I have to spell that out too, I guess) of abused partners are indeed verbally vicious and provocative with their abusive mates. Now, I can say in no uncertain terms that no one has the right to beat up anyone no matter how provocative they are. Again, no argument there, so bringing up this point is yet another diversionary tactic from addressing this point. (Let's again see how many readers seem to miss this last statement). But to pretend that some people do not compulsively poke a stick into a hornet’s nest is to live in Fantasyland.

In an exchange in the comments section in one of my posts on my Psychology Today blog, I mentioned that psychologically healthy women (and men as well - men abused by their wives and partners are not at all uncommon) get out of a budding relationship at the first sign that they are seeing a controlling and abusive partner. Earlier on, the risk that the person leaving might be stalked and killed, while not zero, is much lower than it becomes as the relationship progresses.

I was then drawn into an argument about whether or not people who do get involved with abusers do not realize that this is what they are dealing with until it’s too late.

I again think it’s extremely naive to think that people can’t see what to many people would be obvious. People who are self destructive are frequently “in denial” and lie to themselves all the time.  The old story of the wife insisting that a husband is not having an affair as she washes another woman’s lipstick off his shirt collars while doing the laundry comes to mind. Therefore, accepting someone’s initial description of how idyllic a relationship that later became abusive was at its beginning is probably not wise.

I discussed a frequent occurrence in the therapy of patients who had previously been in abusive relationships: a lot of time patients in therapy will say at first that there were no early signs that their ex-spouse might become abusive. Before long, however, it turns out there were more red flags right from the very beginning of the relationship than one might find at a rally of Chinese Communists, and the patients sheepishly admit that they chose to ignore them. Consciously.

The response I received: “Could this be because the therapist has browbeat them into admitting something that really isn't true--that they didn't know how to recognize them? They don't give out manuals to teenage girls on how to spot abusive guys before they ever go on their very first date.”

I replied: “I guess you'd have to ask my patients if they think I browbeat them, but unfortunately that's not possible. But I don't. And no interpretation is necessary when it's they themselves who are clearly admitting what they were doing and adding relevant details in a highly coherent fashion right on the spot." And I never even accuse them of contradicting themselves, let alone browbeat them. I use a well known and very gentle, non-confrontational psychotherapy technique that's very effective in getting people to open up. I'll describe it in an upcoming post.

Perhaps the patients were all little Dostoyevskys who are able to spin a complex fictional yarn at a moment’s notice that has no plot holes - just to tell a therapist what they think the therapist wants to hear? Without even knowing what the therapist wants to hear?

Nah.

But of course, you cannot see red flags if you are wearing rose colored glasses, as Dr. Woods pointed out. The question of why some people are attracted to controlling and abusive partners is not answered by saying they are just too stupid to recognize abusive and controlling people. In fact, since they usually grew up with people like that in their families, they are probably better than the average person at recognizing them.

The answer as to “why” lies in the family dynamics discussed throughout this blog.

It is a very wise rule to not jump to any conclusions at all about the role of a victim or apparent perpetrator in any situation until the whole story comes out. And there is almost always far more to the story than you hear at first. The plot, shall we say, has a marked tendency to thicken.