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Suicide Part 2.

Suicide, part two.

When I wrote the previous post, I was thinking about people who experience suicidal ideation from a place where their external impact is perceived as one so negative that they wish not to be a burden anymore. I was describing what I can only describe as honest suicide.

As I wrote it, I knew I was missing a big piece of the story around suicide out, and it made me uncomfortable because it is big, it is vital to talk about it and I knew it was wrong not to bring it up. So here I am.

Very very often, emotional abusers will use suicide as a tactic to manipulate and control. They will threaten it, even attempt it to coerce and convince someone not to leave, because an empathic person will do anything to avoid the feeling of responsibility bestowed on them by the abuser.

Narcissists are well known for suicide attempts. In narcissists, suicide rates are higher than in general population. It’s thought that this is because eventually a narcissist will be ‘found out’, and the level of shame that this exposes them to provokes suicide.

It could however be argued that suicidal ideation is the best defence mechanism in the world for a narcissist/abuser. Because what person would criticise someone recovering from a suicide attempt? When attention is taken from a narcissist they will go to extreme lengths to pull the attention back on to them, including threatening or attempting suicide.

The point of this post is this. Whatever reason someone has for killing themselves, ultimately, that is THEIR choice. It’s the ultimate choice really, and their right to execute it with free will. I know there are legal situations where people have been pushed and provoked into suicide, so I exclude those.

We all have a responsibility for the choices we make, and choosing suicide lies entirely with that person.

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Suicide Part One.

I want to talk about suicide. It seems so current that I really feel like I need to voice some thoughts about it. I also suspect I’m saying something controversial that may not be well received. But I know those who are suicidal will relate to this, and I hope they will be grateful to be recognised, so this is for them.

There’s a comment I’ve heard SO many times around suicide that I find so deeply misguided and misunderstanding of what it means to suicidal that it feels important to correct it.

‘Suicide is SO selfish’.

No. Just no.

Suicide is not selfish; in the mind of the victim it is selfLESS.

People with suicidal thoughts and feelings often feel like they are a burden on everyone around them. Not just bothering people, but a millstone around the neck of every single person they’re in contact with, and an obelisk for those who love them.

When someone famous (or not) dies by suicide, we often hear how those around them had no idea how low they were. Sure, they had been fighting depression, but she/he had seemed so positive recently. How they were happy and smiling merely hours before. That they never complained and no one would ever have known they were suicidal.

That’s possibly because they didn’t want to increase the burden they perceived themselves to be. Or sometimes when the decision is made to complete suicide the person finds relief and is relieved of their own burden and so is at peace knowing their own suffering and the perceived suffering of others around them will be over soon.

It is never ever a selfless act. It is never done because you weren’t good enough. It is more likely they thought you were TOO good for them. Too good to be imposed upon by them in any way shape or form.

You and I both know they’re wrong, but for them it’s an absolute truth. Suicide is not selfish. It hurts those around them. It causes untold damage on those who love them, but my experience shows me that it is an act of horribly misguided kindness on those they wish to free from the burden of their own pain.

I’m not advocating suicide. Merely suggesting that we have to stop and look at the people around us. There are constant messages that someone who is suicidal should reach out and ask for help. How can they possibly? How can someone who feels like a huge 50 ton weight on people ask to add more weight?

We have to look up and really see those around us. Check in with people. Ask ‘how are you feeling?’ Because when you ask ‘are you ok?’ There’s an unintended agenda for the response to be yes. Leave space for someone to share their true thoughts.

You may have notice I have not said ‘commit suicide’. That’s intentional. Suicide is no longer a crime and for families where suicide exists there’s a stigma attached to the word ‘commit’, so therapeutic parlance excludes that word. We now either say ‘killed themselves’, ‘completed suicide’, or ‘died by suicide’. It both removes the dismissiveness and criminal element attached to suicidal actions.

All this being said. If you’re feeling suicidal here are some contact details for various areas. Please feel free to message me and I will do what I can to find you help nearby. You will NOT be a burden on me. Suicide is often very present in my therapy room. And I welcome it in and sit with it comfortably. You are not alone. Please share this post. Without being overly dramatic; it may save a life.

Argentina: +5402234930430

Australia: 131114

Austria: 017133374

Belgium: 106

Bosnia & Herzegovina: 080 05 03 05

Botswana: 3911270

Brazil: 212339191

Canada: 5147234000 (Montreal); 18662773553 (outside Montreal)

Croatia: 014833888

Denmark: +4570201201

Egypt: 7621602

Finland: 010 195 202

France: 0145394000

Germany: 08001810771

Holland: 09000767

Hong Kong: +852 2382 0000

Hungary: 116123

India: 8888817666

Ireland: +4408457909090

Italy: 800860022

Japan: +810352869090

Mexico: 5255102550

New Zealand: 045861048

Norway: +4781533300

Philippines: 028969191

Poland: 5270000

Russia: 0078202577577

Spain: 914590050

South Africa: 0514445691

Sweden: 46317112400

Switzerland: 143

United Kingdom: 08457909090

USA: 18002738255

#suicide #suicideawareness #suicideprevention #itsokaynottobeokay #therapy #counselling

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Active v Passive Support

I have just seen a devastating post on facebook about a little boy who has died unexpectedly. In the comments was the statement ‘know that you can message me any time of night or day and I will be here for you’.

Now don’t get me wrong, that’s so clearly heartfelt and sincere, but it made me eye roll a bit.

‘that’s not very kind of you’ I thought to myself, ‘why did you do that?’

Ah. I see.

It’s because it’s the kind of passive support that sounds great but doesn’t actually do a lot. Because here’s the thing. When someone is in the depths of despair, when they are grieving a loss, of whatever kind, when they are suicidal, alone, lonely, broken and wounded, they are unlikely to have the mental strength to reach out to someone and ask for help. They may even feel ashamed of doing so. So when you put the burden of support on the sufferer, it’s not as helpful as taking the burden of support on yourself.

Putting the burden of support on the sufferer, or what I think of as ‘Passive Support’, relies on the injured party reaching out.

When you take the burden of support, or ‘Active Support’ upon yourself, you give space and room for the injured party to feel comforted without having to ask for it.

In grief it can sometimes feel as though you ‘should be over it by now’, and it is then that it is probably hardest. Being an active supporter, you would be the one reaching out consistently. Not always saying ‘I’m here if you want to talk’, but just a ‘how are you doing?’ or sending a funny picture, quote or story. Active is support is being in the background saying ‘I haven’t forgotten about your pain, I’m still here’, without reminding them constantly they have pain.

Active support is suggesting a walk, a coffee, a quiet place where tears won’t feel shamed into submission.

Active support is strong and silent but there. Active support isn’t rescuing, fixing or overwhelming, it’s respectful, holding and peaceful.

Reach out to those around you. Just a ‘how are you?’ can be so well timed that you may help without ever knowing. Please don’t expect someone who is struggling to tell you, don’t be passive, be active.

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Telling the truth….

The most frustrating thing for children of narcissists is represented in this image.

Imagine finally coming up for air from the constant brainwashing; realising your family system is toxic and entirely constructed to defend the mirage of the narcissists image, only to have your truth questioned by those around you.

One of the questions on the AMA was ‘how can a family look so perfect from the outside, but be so toxic inside?’.

The truth of the toxicity is most fragile in those first few moments when the light begins to dawn on the hideous landscape you’ve been living in. There is a huge amount of self doubt, questioning, denial, minimalising and fear. The sense that things aren’t right but the fear of what it will mean to acknowledge that. The instinct is to hide. Pretend it isn’t real, and squash the emotions trying to bubble up to the surface. The cost of acceptance is so high it’s unfathomable. The potential loss of family, the scope of relearning, the inevitable pain and anger around this new fragile knowledge starts to take hold.

Imagine being in that position and trying to make sense of it. Imagine not knowing what’s real and what isn’t, whether your motivations, desires, pleasures are yours or theirs, how much you’ve missed out on because of their conditioning, rules, control. And then trying to tell someone.

Someone who responds ‘ah but your mum/dad are lovely’. Or ‘yeah but all parents are difficult’, or ‘well, it’s not that bad, they didn’t beat you or anything’.

Can you imagine? The dismissal? The dismissal of your emotion, much like has been done to you historically by your parent? The reinforced message of ‘don’t question us, we are your parents?’ The confirmation that once again you’re overreacting, over emotional, over sensitive.

That’s why it’s so hard to convince people. It’s not tangible. It’s constant messages of not being good enough, not meeting impossible expectations, not being helped, supported, loved unconditionally. The narcissist plays the perfect parent in public, only to make the child pay behind closed doors.

Convincing someone might need lists, of behaviours, of incidents, of conditioning, of criteria the parent meets. You may need to arm yourself, but you may find that someone is so well defended they can’t hear, because they are not ready to breathe yet. That’s on them. Not you.

It is not your job to convince someone of your truth. It is your job to know it.

If someone tells you their parent was difficult, simply respond with ‘I’m sorry, would you like to tell me more?’

Give space to people to find their feet in the new world, free from the fear of judgement or question.

You’ll be giving them a massive gift ❤️

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Anger.

Let’s talk about anger for a minute. I hear people saying ‘don’t be angry!’, ‘don’t make me angry!’ ‘I don’t want him to be angry with me!’.What I’m hearing there is an avoidance of anger. We are conditioned as a society to avoid and suppress anger ALL THE TIME.

Guess what?

That makes me angry!!

We are taught that anger is an emotion to be feared and avoided; that we must hold it in and avoid provoking it in other people. Sometimes we are taught it’s makes us or someone else looks silly. We are taught that anger is bad. Well I don’t think it is.

Anger is a really healthy and valid emotion, and one it’s important to make peace with because suppressed anger manifests in other ways, from anxiety, depression, self harm, addiction, eating disorders and many other psychopathologies. The avoidance and dismissal of anger is incredibly unhealthy, so it’s REALLY important to get in touch with our own anger, and understand what anger in other people provokes in us.

Apart from the damage internalised anger can do to our mental health, there’s another very good reason too.

Anger is often used by abusers to manipulate and control people into doing things they want them to do. Anger is used to provoke fear in others allowing the abuser to maintain a position of authority and dominance.

Anger is used by bullies in the same way.

Anger is set up to be a very powerful emotion, whereas, in fact, it’s not much different from any other emotion. One of the difficulties with anger is that we fear what we might do when angry, when the red mist comes down, we can’t control ourselves, and that seems scary. What if I told you that anger issues come from suppressing anger? That I believe that people who lose control in anger are doing so because they haven’t processed a root cause to their anger and so project it elsewhere and everywhere they see a trigger.

So how do we make peace with anger (oooo I love an oxymoron!)

Think back to when you were little. What happened in your family when you got angry? How did they react? Did they embrace it? Did they say they understood why you were so angry? Or did they dismiss it, looking at you as silly, mocking you, telling you you had no right to be angry?

When we understand the family narrative around an emotion we can start reframing it to a place we want it to be, and make friends with it.

The first thing to remember about anger that it is always a mask for another emotion. It is a defence emotion that helps us in survival mode to fight flight or freeze (or any of the other ‘f’s’).

So when we are trying to make friends with anger, we have to look carefully underneath it to see what’s actually going on.

Think back to a time you got angry. Perhaps you were overlooked for a promotion that you had been working really hard towards and now you’re angry that you haven’t got it. Why are you angry? Because it’s unfair? Because you’ve worked so hard? Or because it’s a rejection, and rejection hurts? Because it’s embarrassing to have been turned down and all your colleagues know? Because it feels shameful and humiliating to be left where you are and someone else chosen above you? (Which is ultimately rejection)

Once you know those feelings, you can start looking at them. How do you experience justice? Or more importantly, rejection?

If you are the opposite and find it difficult to connect with anger, try thinking about where anger sits in your body, and if it moves or grows as it gets stronger.

If you’re creative, try drawing it, give it a shape, colour, texture, size. If you don’t want to draw, describe it in writing. Tell the story of your anger and how you feel about being angry.

Find power in your anger. Not in a way to dominate or control, but in a healthy appropriate place where your anger helps you find your true feelings, and helps you set boundaries with others, because after all, it’s all about the boundaries!

I would love to hear your thoughts on this,

Helen

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I don’t have a choice…. Or do I?

‘I have to go to a family event this weekend. I would rather stay at home, but I don’t have a choice.’

How often have you heard someone say something like that? How often have you yourself actually said it?

When we think like that, what we’re really saying is ‘I don’t want to confront a situation where I will feel guilty for meeting my own need’.

You see, there is ALWAYS choice.

In his amazing book ‘Mans Search for Meaning’,  Viktor Fankl writes about his harrowing experience of being in Nazi Germany, Auschwitz, and other concentration camps.

He says this:

‘Everything can be taken from a man but one thing: the last of the human freedoms—to choose one’s attitude in any given set of circumstances, to choose one’s own way.’

Even as people went to their known deaths, he observed a choice in the way they met that.

We always have choice. When we deny our choice, we disempower ourselves, and deny our need and authenticity. Sometimes we don’t want to make the difficult choice, because we perceive the cost of it to be high, and in order to avoid that truth, we deny there is choice in it.

Ultimately though, we are the ones that pay the price, whether emotional, physical or financial, it is us who suffers when we don’t meet our needs.

Being honest about the choices we have and making peace with the ones we take allows us to live a more genuine life, one that empowers us, and allows us to set boundaries. It prevents anxiety, overwhelm, exhaustion from meeting everyone else’s needs above our own.

A while ago I wrote about how ‘No’ is a full sentence. How we do not have to justify the choices we make. If you say no to someone and they are cross about it, or they change the way they view you, that is their issue, not yours.

Emotionally healthy, boundaried people will not need you to explain why your need is more important than theirs. They will accept your answer without question, and allow you to put yourself first as and when you need to. They will not attempt to guilt you, bribe you, coerce you or manipulate you into meeting their needs, and they will not hold it against you.

Sometimes making choices is hard, but perhaps it is easier to ask yourself

  1. Why do I HAVE to do this?
  2. What is the cost to me?
  3. What is it about this relationship that demands I ignore my own needs?
  4. Is that okay with me?

Often when we are little we haven’t really been given the chance to exert our will or choose for ourselves, so it’s not something that comes naturally. Over time however with practice, you will find it gets easier.

The next time someone asks you to do something and you feel a little tug of disappointment, dread or fear, pause and reflect briefly. If you need more time to decide, ask for it. Because as Frankl also says:

‘Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.’

Go out and grow! Take care,

Helen

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Toxic People

Dealing with toxic people is highly unpleasant, but sadly a likely part of life. Today I’m going to explain what makes someone toxic and how to identify them. Tomorrow I will explain how to deal with them.

A toxic person will be someone who you might identify as draining. They will always be central to a drama, but always as the victim or perhaps as a rescuer who then becomes a victim. They will never take responsibility for their mistakes, and they will always need to be right. Usually they will only have unkind things to say about others, but it will be shrouded in a cloak of positivity; ‘Oh Celia is SO clever, I’ve no idea why she’s still single’ or ‘Gosh, doesn’t Celia work hard, shame her poor kids never see her’.

A toxic person won’t let things go, they will be evasive, lying, twisting and manipulating the truth to suit their agenda. Overwhelmingly however, they will be selfish. It will always be their needs that are met above and beyond anyone else’s and they won’t understand why yours even matter.

Remember those boundaries I talked about? They will ignore them completely. It is toxic people who will be most upset when you start enforcing them. The difficult thing about identifying a toxic person is that at the beginning they will make you feel like you’re the best thing that ever happened to them. They will be all over you like a rash, eager to be with you and push their way into your life.

You might feel flattered, but I can bet you feel one of those ‘tugs’ I’ve talked about. Again, listen to your gut, if something tells you something doesn’t seem right, you’re probably right, don’t ignore it based on visual evidence, think about it. What seems off? Why have you got that feeling? What do they do that seems unusual? Do they talk about other people in a bitchy way? Do they have a long string of ex friends? Do they talk about themselves a lot? Do they want to know private information about you?

If you answer yes to those questions, you will need to look carefully at the situation and maybe distance yourself. Tomorrow I will talk about how to use the grey rock method to deal with toxic people. (It was meant to be today, but understanding toxicity seemed an important step!!)

Thank you

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Projection

Projection: Psychological defence mechanism that people use to deny behaviours they perpetuate, by accusing others of doing the same things.

For example, the cheating husband accusing the loyal wife of having an affair (or the other way round!) when it is in fact him who is doing it.

Projection is essentially blame shifting, and exonerates the perpetrator by openly or subtly accusing another of their own behaviour.

We naturally project all the time. If we have a bad experience with a dog for example, the chances are we will attach that experience to all dogs.

However, projection is used by abusers and manipulators to control, gaslight and dominate the victim. The abuser accuses their victim to the point the victim may even start believing it about themselves. The abuser uses projection to deflect responsibility and undermine confidence.

So how do we protect ourselves against projection?

First off, we have to build our self awareness so we don’t get into a projection war. If you were once bitten b a dog, you know that the reason you are afraid of dogs is because of that. Now you know that it is not the fault of the dog in front of you, and the feelings might be better managed.

Then we look for the evidence. You know what is true. You have to trust your knowledge. You counter the accusations with ‘where’s the evidence?’.

That is REALLY hard to do when you are being subjected to it all the time. You may not even realise it’s happening.

So if you’re reading this and you think it might be happening to you, just stop and breathe. Try and recollect a time you were accused of something totally untrue, but you believed they must be right. What is true in their claims? Anything? Because the really clever ones will put a tiny little kernel of truth in to really confuse you.

Identify the truths and lies. Own your truth, by doing so you will be more resilient against the lies. Don’t allow them to bully you by their shouting louder. Be the grey rock.

Know your truth.

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The Winner’s Triangle – The antithesis to The Drama Triangle.

I had some feedback from a group I’m in that the post about the drama triangle seemed victim shaming. It’s easy to see why, but it isn’t. It’s about accountability. When we are sucked into these conflicts by toxic people, how we respond can either perpetuate or end the situation. By understanding our own behaviour, only then can we change it. So it was never my intention to shame anyone, but merely to explain how vital it is to step back and ask how and if we are contributing to any of these roles, and ‘what I can do differently?’.

With that in mind, I wanted to explain The Winner’s Triangle. It was developed by Acey Choy in 1990. It shows us how we can still have a normal human experience, where we can help people, feel sad for things that have happened for ourselves, or actively get our needs met. The difference is the boundaries. The three roles are:

1. Vulnerable

2. Responsible

3. Potent/Assertive

Vulnerable:

The vulnerable person allows their emotional process when they’re having a rough time, but knows that they have the resource and abilities to find their own path and get their needs met. They can ask for help but won’t take a ‘No’ as a personal slight. They will respect another’s autonomy to set a boundary.

The skill a vulnerable person has learnt which distinguishes them from a victim role is problem solving.

Responsible:

A responsible person is a caring individual but rather than enabling dependent behaviour, they will encourage empowerment. They will recognise that their help is most effective when showing someone in a vulnerable position that they’re able to stand on their own two feet. They will be able to set healthy and respectful boundaries, being honest about their own needs, and being able to meet them within the responsible role.

The responsible person is able to listen, and allow a vulnerable person the space and room to find their own way.

Potent/Assertive.

The potent/assertive position is someone who actively meets their own needs and drives, but unlike a persecutor, they won’t need to do it at the expense of anyone else. They will be good problem solvers and negotiators, finding a way to meet their needs, without shaming, belittling, or picking on others.

Knowing these two theories allows us to shift into healthier relationships, take responsibility for our own behaviour and feelings, and meet our needs without guilt or manipulation.

Any questions or additions?

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The Drama Triangle

The drama triangle is one of my favourite concepts. It certainly helped me understand some of my own unhealthy behaviours and lead me to be able to employ much more solid boundaries as a result.

So what is it?

Created by Stephen Karpman, it looks at how personal responsibility and power in conflicts are connected and what roles people can take or be put/drawn into when interacting with others.

There are (unsurprisingly!) 3 roles.

The Victim

The Rescuer

The Persecutor

The victim is someone who will constantly cry ‘poor me!’ whilst simultaneously avoiding taking any responsibility for their own part in their victimhood. I would say the victim is usually (but not always) the catalyst to all drama triangles. If a victim is not able to point the finger at a persecutor, they will fabricate one, maybe blame the system for example. The victim will look for a rescuer to enable their negative feelings and behaviours, whilst crediting them with being their saviour.

The rescuer is an enabler. They will offer to help, but will move from helping into rescuing. The difference is when we help someone we empower them to stand on their own two feet, and when we rescue someone we prevent them from standing on their own two feet. Interestingly, quite often the rescuer becomes the persecutor when the victim starts feeling frustrated by the disempowerment, and ends up unwittingly, and unintentionally becoming the victim, however for a long time the relationship between the victim and the rescuer is one of co-dependency as each are getting the ego strokes needed from the other.

The persecutor is anyone who calls the victim out on their behaviour. They will be saying ‘it’s your own fault’, or ‘stand on your own two feet’. They will be cast as a villain for not perpetuating or enabling the victim’s behaviour. Sometimes a persecutor is intentionally persecuting and can also start a drama triangle by enlisting others into conflict they start.

The drama triangle is fluid, participants move between roles, as described above when the rescuer can become the victim by being cast as the persecutor. Does that make sense!??!

To remove ourselves from the drama triangle takes rock hard boundaries, self awareness (where did I learn this role), and ownership. It can be hard to admit to ourselves we have been participating in these behaviours, but once we do, we can be freed from them and the constant dramas we find ourselves in as a result and move into a healthier place from where to have relationships.

Can you relate to any of this?

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Gaslighting

Gaslighting

Gaslighting is a term taken from the 1940’s stage play and later film, Gas Light. In the story, the husband convinces his wife, and those around them, that she is insane by changing things in their environment and convincing her that she is mistaken or has misremembered things. One of the things is convincing her that she is wrong when she notices to him that the gaslights in their apartment have been dimming. In reality he is in the flat above looking for jewellery of a woman that he murdered, and his use of the lights up there causes the lights in their flat to dim.

Gaslighting therefore, is a term to describe an abuser’s attempt to control and undermine someone’s perception of reality. It would be classed as emotional abuse.

What gaslighting does then, is to lead victims to second-guess themselves, not trusting their instinct or the facts they KNOW they know.

Gaslighting occurs in all kinds of relationships, I think the most prominent and obvious ones are marital or romantic partnerships, parent and child, and bully and victim. It’s even been used to describe certain politicians who deny facts or their own words when presented with them, and even statements they’ve clearly made via social media or in interview.

An example of gaslighting might be a child remembering an event which doesn’t show the parent in a favourable light. If the parent has pathological narcissistic tendencies, they may outright deny the event, blaming a child’s youth as a reason for misremembering, or even suggest the child is fabricating the entire story for attention.

Another might be a cheating partner caught out by texts, and instead of owning his or her behaviour will turn it back on the other partner, and suggest they are overreacting and oversensitive, or even imagining the whole thing.

Signs within us that we are being gaslighted are:

1. The inability to make decisions

2. Second-guessing what we know to be true about events both past and present.

3. Feeling confused and at the edge of reality.

4. Apologizing for things that we have no need to apologise for.

5. Feeling misunderstood.

6. Referring to the abuser for clarification/understanding/validation of your emotional response.

7. Feeling afraid to express your emotions for fear they will be dismissed/mocked/used against you.

Tactics a Gaslighter might use:

1. Minimising – suggesting you are over sensitive, over reacting, and taking things too seriously.

2. Denial – Acting like things either didn’t happen, or you must have imagined it.

3. Avoidance – By refusing to discuss the subject, moving conversation away from the things you’ve raised until you’re talking about the supermarket shop and not the fact s/he’s cheated on you.

4. Confidence – By brazening out and acting so sure of their truth and opinion that it makes you question yours.

5. Discrediting – Suggesting to others you’re over emotional, irrational, crazy, paranoid, psychotic.

6. Twisting – Again, suggesting you’re over reacting ‘I barely touched you’ when in fact you’re in hospital from the beating. Or that you’ve remembered things wrong; and you’re wrong not them.

So how do we fight back against gas lighting? It seems so flippant and dismissive to say ‘trust what you know’, but that’s what there is. Look for evidence, how do you know you’re right? How do you know you’re wrong even?

Pay attention. Look to see who is making you feel confused etc. It’s so subtle that you may have to look hard for the evidence. You’ll possibly have noticed it well the first couple of times, but have stopped questioning it as it’s worn you down. Talk to someone you trust. Try and disassociate from the gaslighter.

As ever, trust your instinct. If something feels off, it probably is.

Any questions?

(Picture copyright of Liberation Therapy)

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Trauma Bonding

Have you ever wondered why you, or your loved one can’t leave the person who hurts them? Whether physical or emotional, it can be impossible to understand why someone won’t leave, and sometimes we can feel judgemental of that, which is understandable, even if it makes us feel bad for feeling that way.

We’ve all most likely heard of the term bonding. When done healthily, it allows us to love our children, parents, partners and friends with abandon, to trust our feelings and theirs, as well as our relationships. When there is a cycle of abuse, something called ‘Trauma Bonding’ can occur.

Trauma bonding is created when an abuser uses love, fear, sex, and excitement to essentially weave a toxic web around a person. Sadly, if you have grown up in an abusive family you’re more likely to find yourself trauma bonded to an abusive partner.

The intensity of abusive relationships is incredibly overwhelming. The belief that no one else either understands you, or your partner, or the relationship between you is intoxicating. The idea that you belong to something that others just can’t or won’t experience sets you apart and allows your brain to justify the abuse, because the good times are SO good that you get hooked on them, and are willing to tolerate the bad times for those good times.

So how do we escape trauma bonding? It’s the 64 million dollar question I’m afraid, but it is possible.

The first thing to do is to try and gain an outside perspective.

1. Write the story of your relationship in the third person, from the very beginning to the very end. Be totally honest about all the good, and all the bad. Include as much detail as possible. If you’re in therapy, share the story with your therapist, but if not, with a friend. It can help to think ‘what would I tell my friend if she/he told me this?’

2. Now write a story about the partner you would like. How would they make you feel? How would they treat you? What do I bring to a relationship? What do I do well, and what do I not do well? Is my current partner living up to those hopes? Do I want things to stay the same or change?

3. Being very honest with yourself, write down the pros and cons of the current situation.

4. And then write down the pros and cons of leaving your current situation.

5. Ask yourself, how will I feel in a year if nothing has changed?

6. Look at your attempts to change your partner. Have you tried to? Have you had to explain to them how their behaviour affects you? Has it had any impact? The only person we can control is ourselves, and recognising that we have no influence on someone’s ability to change is half the problem solved.

7. Own your part in it. No one has any right to abuse another, in any way shape or form. However, we have to acknowledge what we do to contribute to, or rather, allow the behaviours towards us. This statement may feel very victim shaming, although it is in no way intended to be. This is about separating our behaviour from theirs, and owning ours so we can facilitate change. Why didn’t we walk away the first time they hit us? Why did we tolerate verbal abuse? Why wasn’t I strong enough to say no? Understanding that can be a huge part of recovery, and prevention from getting into another abusive relationship.

8. Acknowledge your feelings. Often when we have experienced emotional/physical abuse whether from childhood or adulthood, we become very adept and practiced at avoiding or supressing our feelings. We squash them down so they become so buried we don’t even know what they are anymore. Often, they will manifest in other ways, through self sabotaging behaviours, or more than likely, anxiety and depression. Try writing them down, even if you can’t put a name to them, say how they make your body feel, and describe them in terms of colour, shape and texture. I will regularly ask clients to draw their feelings in an attempt to help them connect to them. Another thing that is really helpful is the word wheel which I have attached to the blog. Using that to understand our feelings can be very powerful and releasing.

9. Self care. Be kind to yourself. You are trying to undo something intangible and insidious, and it takes a lot of time. Find things that bring you joy, and allow yourself the time to indulge them.

10. Finally, finding a really good therapist with knowledge and understanding of trauma bonding is vital to recovery. A neutral person with no agenda in your relationship will help you understand yourself and help you establish strong resilient boundaries.

Please take great care of yourselves, and feel free to message or leave a comment if this has resonated with you.

Thank you

Helen

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Owning emotion.

There are times when we will tell someone ‘you make me feel…’.

Unwittingly, we have given them power and relinquished responsibility of our feelings.

There are certainly situations that provoke emotions, there’s no denying that, but even in those situations the emotion is ours and ours alone.

The secret is understanding that certain situations trigger certain emotions for us. So where someone being rude might not affect the person next to us, we might feel anger, or humiliation, or fear, or tearful.

So why does one person feel one thing, and another feel a different thing?

It all comes down to experience. Experience informs our emotional knowledge.

For example. When a car backfires, someone who has been exposed to gunshots might think they’re under attack and react accordingly. They may look for where it’s coming from, they may freeze, they may run. (Fight flight freeze etc.)

Someone who has spent their life around cars may know exactly what it is and not react at all.

Someone who has no idea what’s going on may just be curious and quickly forget about it.

So a car backfiring could trigger a PTSD flashback or nothing at all.

The same is true for all emotion. If you feel guilty saying no to someone, that may be because you were taught as a small child to meet the needs of others before your own. ‘Don’t be selfish, share your toys, do what mummy or daddy or teacher says’.

So when you come to say no as an adult, you feel guilty for doing so, for meeting your own needs.

In that situation we once again come back to boundaries. Who’s need is more important right now? If you meet their need over yours how will you be left feeling? Is that feeling okay with you? If you say yes, what is the cost?

What I’m saying is not to blame someone else for your feelings. That’s not to say you are somehow at fault, it’s saying take responsibility. Own what is yours and what is theirs. Define the boundary. Inevitably someone will do something that upsets us, so when that happens, we have to take responsibility for what we feel and they should take responsibility for their own ‘stuff’.

For example. Your partner behaves badly at a public event. How do you feel? Embarassed? Ashamed? Angry?

You may have said ‘you made me so embarrassed!’ As a result, but what you’re doing is blaming them to justify what you’re feeling. Instead of saying ‘you made me feel’, try rephrasing it to ‘I feel embarrassed/angry etc.’

As a result of being honest with ourselves and owning our emotions, we can manage our emotions. We can approach things more healthily, and set sturdier boundaries around how other people’s behaviour impacts us and how we respond to those behaviours.

To be clear, I’m not condoning bad behaviour or exonerating abuse, but asking you to be truthful with yourself about the fact that your emotions are yours alone, and owning them will empower you to respond actively and decisively. It will give you the clarity you need to step out of a place of victimhood into a resourced and emotionally independent place of pro activity.

It’s a difficult concept to explain, so please feel free to ask me questions!

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Mindfulness isn’t for everyone!

Okay, I’m going to get real for a moment.

There’s a HUGE buzz around mindfulness at the moment. It seems to be everyone’s answer to everything. If you’re stressed, try mindfulness; if you’re grieving, try mindfulness; if your boss is being mean, try mindfulness; if you’ve broken the coffee machine, try mindfulness. (actually don’t, panic, and replace it asap, thanks)

I’m going to let you into a little secret.

It doesn’t work for everyone.

It can be seriously helpful for some people, but it’s SO important to realised and acknowledge that it’s NOT GOOD for everyone.

If you are the sort of person who fills every second of their day with something because you can’t bear not to be busy, there’s a very very good reason for that.

Mindfulness could be a very dangerous thing for someone to suggest to you.

That level of ‘busyness’, indicates you’re avoiding something. It says to me your brain is protecting you and you are not safe enough to explore it alone yet.

It says that we need to tread carefully into the space that the brain is working so hard to protect, and take a candle, not Wembley stadium’s floodlights. Mindfulness is essentially trauma floodlights.

Mindfulness may create a space where all the thoughts and feelings flood back without any kind of safety net or control, which is obviously dangerous and puts your mental health at risk.

We have to take care. We have to take time. You have to be safe.

So please, if you can relate to this, think about therapy, think about writing a journal, think about doing anything other than mindfulness.

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Judgemental

I’m judgemental, and that’s as it should be.

As a therapist, I make it my business to create a warm, safe, non-judgmental space for my clients. I think I achieve it. I really hope I do.

The question really is how?

Being judgemental is a vital life skill.

Being judgemental is not a bad thing.

Being judgemental is something that feeds the most primitive human instinct there is: survival.

Judgements stop us crossing the road when it isn’t safe. It tells us not to eat the meat that’s sat out for a little too long. It tells us to avoid someone who we may think will be bad for us, whether short or long term. Judgements are really really important, and about 80% of the time, we should listen to them.

What’s also really important is to understand what informs them. So for example, if you feel negatively judgemental about gay people, you need to ask yourself why. Why do you think that it’s wrong? Where have you learned that message? Why are you caught in a narrative about it being wrong? How does their sexuality affect you?

The answer is, it doesn’t. Unless of course there is something a lot deeper going on than just fearing someone’s difference to you, for example the idea they may not be so different to you.

The thing about negative judgements is they help us align with certain tribes. They help us feel as though we belong. That’s why they’re so hard to resist. We see it in the playground from an early age. The child with ginger hair is excluded and isolated for a genetic predisposition, to facilitate bonding between his peers. The one who is good at maths and not sports is teased for being a geek or a nerd, because his intelligence is something to be feared, and his difference feels foreign.

Can you see how those childhood judgments translate into adulthood?

I certainly can.

The way to combat these is by being honest with yourself. For example:

‘Why does it matter to me if Sue walks her kids to school in her pyjamas? Why do I feel threatened by it? What do I see in Sue that I’m scared of seeing in myself?’

Because that’s another thing. Negative judgements are usually based on tiny little mirror reflections we are scared of seeing in ourselves.

Perhaps Sue has had to fight her kids tooth and nail to get the kids to school this morning. Perhaps Sue’s mother/brother/other was rushed into hospital in the night and she hasn’t had time to look after herself before the children. Perhaps Sue can barely function due to hideous depression but is being a responsible parent, and is getting her kids to school on time.

Perhaps Sue doesn’t care.

What matters is that Sue is making her choice, and you can make yours. Neither should affect the other. We need to own our own ‘stuff’, and understand that our judgements of others is just that. OURS.

After all, to quote a ridiculously overused, but nevertheless important phrase:

In a world where you can be anything, be kind.

#therapy #counselling #bekind #judgemental #love #bristol

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Narcissism

Narcissism.

Fair warning: this is going to be long!

Narcissism is a word we hear a lot in the media at the moment. It’s a word thrown around that seems to describe any behaviour that seems self indulgent or delusional. The layperson perception of a narcissist would seem to be someone who is self-centred, loud, attention seeking and grandiose.

That in part is true, but true narcissism, or diagnosable Narcissistic Personality Disorder (NPD) is much bigger and incredibly damaging and dangerous. Whilst the prevalence of NPD is low (thought to be around 1%), it seems as though maladaptive narcissistic traits are common. I will look at traits another time…!!

Otto Rank first proposed narcissism as a concept in the late 1800’s followed by Freud’s essay in 1914 called ‘On Narcissism’. In which he describes patients that were unaffected by transference (a phenomena between client and therapist which is informed by subjectivity and need, i.e. putting a therapist in the role of ideal mother if you’ve had a bad experience with your own mother). He put them in the same category as schizophrenic patients, but also said they were the type of people that would be fun to be around and would make great leaders (!).

Freud thought Narcissism was a natural part of development, and believed that primary narcissism existed to sustain and infants survival. If you think about that, it kind of makes sense. An infant is entirely focused on its own needs. They do not care if Mum or Dad need sleep, they need food!

He thought that pathological narcissism arose when someone was confronted with a trauma, and that trauma would fling him or her back into a primary narcissistic state, but obviously, as the person is no longer an infant, it is an unnecessary defence for survival. He called this secondary narcissism.

Freud acknowledged that his essay raised more questions than it answered, and he sadly never really got round to answering them. Luckily two eminent therapists did. Kohut and Kernberg.

Kohut is called a ‘self- theorist’ a kind of evolution of Freud’s school of thinking, but moving away quite from Freud’s psychoanalytical stance; and Kernberg is an conflict theorist, and part of the school of object relations.

Kohut believed that we all have a healthy narcissism. That healthy narcissism gets us up in the morning and get presentable, empowers us to strive for promotion, drives ambition, and essentially generates self-esteem and self-belief.

Kernberg disagrees with this, and believes that narcissism only exists in a pathological form.

For what it’s worth, I’m with Kohut on this point!

Kohut agreed with Freud’s ‘primary narcissism’, but disagreed with secondary narcissism, or more specifically how it came about.

Kohut believed that narcissism develops in an individual as a small child if they are not presented with a nurturing, loving and supportive carer. He says that when a child is not given a strong sense of self through acknowledgment of feelings, experiences and an acceptance of his or her voice, he develops narcissism as a way to regulate their self esteem and identity. He believes that a child who is neglected or abused is more likely to become a narcissist because they are not supported into their individuality.

Overindulgence, spoiling, helicopter parenting can also suppress the development into individuality, and thus those people can also become narcissists too.

He describes these individuals as ‘mirror hungry’. That is to say that they are constantly looking for external validation of themselves to reinforce the created narcissistic identity, and suppress any feelings that question that identity.

Therefore, Kohut’s position is that others only exist as an extension of the narcissist, and serve only to reinforce the grandiosity and glorification of self.

Kernberg envisages narcissism as a defence mechanism against a crippled, fragile and highly sensitive ego. He stands in a similar position to Kohut as to why it develops, and later research has supported these theories. (Just google ‘why does narcissism develop’ for the research).

So from Kohut and Kernberg we are left with two different types of narcissism, grandiose or overt, and vulnerable or covert.

In its introduction to the DSM 3 in 1980, the criteria whilst largely based on Kernberg’s theory was deemed to be one dimensional and only addressing Overt Narcissism. The DSM 4 included a few more criteria allowing for both types following research that evidenced two presentations as thought, but it was still heavily weighted towards overt. In DSM 5 the criteria were further expanded; however, despite plenty of recommendations and input from practitioners, it is still heavily criticised as not giving enough of a picture of narcissism.

It is often claimed that it would be impossibly to diagnose someone with NPD on the basis of the DSM 5 criteria.

My research has led me to believe NPD is a condition that exists as a paint palette with each individual presenting with maladaptive narcissistic traits in a strength or weighting unique to them.

Essentially narcissism is borne out of abuse. It seems to be that it’s more emotional abuse, whether neglect or overindulgence, but essentially a lack of individualisation where a person can accept that they can be flawed and still a good person.

Narcissists will do everything they can to protect the image of self. They will project an image of perfection, and should anyone contradict that they will become incredibly abusive through manipulation, smear campaigning, gaslighting, and triangulation, to name just a few. Narcissistic rage is something Kohut talked about, and is triggered when someone does something to expose the narcissist, or even merely contradict them. A more overt narcissist might create a row there and then, but the more covert might crumple, positioning themselves in victim role and the exposer into persecutor (think about the drama triangle I wrote about).

Narcissists are unlikely ever to be cured, largely because they rarely enter treatment for themselves, because after all, it’s not them, it’s you….

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Overt Narcissist

A Description of an Overt Narcissist

Bill is 45 years old. He is married and has 2 teenage children, a boy and girl. Bill is a manager of a large department store. He is well presented, charismatic and charming. The life and soul of the party, but he doesn’t seem to have any very close friends, or friends he’s had for a long time.

When Bill is in conversation with someone without really understanding why, the other person will find the conversation will turn onto talking about Bill no matter what subject was originally started on. Bill will regularly mention contacts that he thinks have value, essentially ‘name dropping’ to impress others and inflate their perception of him.

Bill has a nice car and house, which he invites people to see often, and always has the latest gadgets or accessories. Bill enjoys shopping and buying himself ‘treats’ feeling as though it’s absolutely his right to have it.

When someone contradicts Bill, or disagrees with him, he takes it very personally, and will usually get very angry. Bill will make the person who has offended him look as bad as possibly in order to discredit anything negative that may have been said about him.

If Bill makes a mistake, he will do everything possible to avoid taking any blame. He will justify his mistake by blaming everything and everyone apart from himself. Bill never takes responsibility for his actions.

Bill’s relationships are based on exploitation, using people, including his own wife and children to advance and enhance his self-image. His wife is likely quiet and timid, generally enabling Bill’s behaviour. His children will likely have been cast into roles, one as a ‘golden child’, who can do no wrong, and one as a ‘scapegoat’, who can do no right.

Bill is dominant in his relationships, and uses manipulation to get people around him to do what he wants them to do. Bill has likely cheated on his wife many times, but will always blame her for his actions, for example if she denies him sex he will say he had to get it somewhere.

He sees his children and wife as extensions of himself, so when they do not behave in a way he deems acceptable he demonstrates huge anger towards them, disproportionate to whatever ‘offence has been caused.

As a manager Bill is superficially friendly and gregarious, appearing generous to those who tow the line, however he won’t think twice about exploitaing someone to gain more power at work, or slandering/libelling someone if it will benefit his cause.

Bill believes that he is always right, and if he is wrong it is because someone has misunderstood him or fed him the wrong information. Bill will believe the way he does things is the best way for them to be done, even if someone practically demonstrates a better way. Should a person contradict Bill in this manner he will become angry and aggressive, perhaps once again engaging in slander or libel to discredit the person who has shown him up. Bill likes to give his opinion whether requested or not, and enjoys lecturing colleagues, family and friends on his superior knowledge.

Bill expects people to respond to his demands for attention immediately, and has no consideration for anything that might require his patience. Bill does not care that his employee’s child is in the hospital, after all, if the child is in the hospital, the parent doesn’t need to be there too.

On social media, Bill only ever posts photos where he looks great, or to show off what exciting activity he is partaking in.

When Bill has got everything he think he can out of another person, he will ‘discard’ them, cutting all communication and ignoring any attempts to reconnect.

Bill will always be trying to establish his superiority and dominance, even drawing those around him into competition to reinforce or build his position.

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Covert narcissist

Covert Narcissist.

Angela is 63 years old; she’s a mother of 3 children, 2 girls and a boy. The boy is her middle child. She is divorced and re-married. Her youngest daughter and her son both are married with children, her oldest daughter is not married but has 2 children she is raising alone.

Angela does not work, and hasn’t ever worked apart from a few admin style posts, which she left because the people there were mean.

To people outside of her family, Angela appears quiet, timid and shy. Angela doesn’t like confrontation, and is easily upset by criticism. When someone criticises her, Angela becomes very defensive towards the criticiser, but then aligns herself with someone to discuss how horrible the criticiser is, and how it isn’t her fault she got something wrong.

Angela secretly believes that she should have had a better life, and regularly fantasises about living a wealthy lifestyle. Angela likes the finer things in life but plays down how much she spends or enjoys things, projecting an unaffected attitude to the high value belongings she has. Angela does not boast or brag, but enjoys it when others admire the things she has.

Angela’s house is well presented, and she is irritated when others disrupt her order, although she won’t say so openly, but will make passive aggressive comments to communicate her distaste. If anyone confronts her about her behaviour she will be offended or move quickly into a position of victim, suggesting the confronter is attacking her. Angela will let all those around her know about the confronter’s behaviour, which she will consider to be outrageous. This will be the same response to any behaviour she finds unacceptable.

Angela views her children as extensions of herself. Her eldest child is a disappointment because she is a single mother. It doesn’t matter to Angela that her daughter is both working and raising the children, because her daughter has bought shame on the family. Angela may use religion as a justification for her attitude, saying God disapproves of unwed mothers. Angela may even attempt to get custody of her daughter’s children, especially if her daughter withdraws regular or total contact.

Angela’s son is her golden child. She thinks he is everything that a human should be. She will ignore any bad behaviour, even if she would correct it in her other two children, and in fact probably enable it. Her son’s children are the apple of her eye, and she regularly buys them gifts or offers to look after them, which she doesn’t do for her other grandchildren.

Angela will not understand why her other children find this hurtful and will accuse them of being selfish and unfair.

Angela will dismiss protestations of hurt, upset or anger from her children as silly and overreacting. Angela will deny any event that makes her look anything less than the perfect parent. Angela will have often ignored her children’s emotional, physical and practical needs if they conflict with her own. For example if her children needed to be taken to school and she was tired she would make them walk at an inappropriate age.

If Angela’s children complain of inappropriate behaviour towards them by a partner or friend, Angela will likely deny their experiences and not take action to protect them.

Angela will be intrusive and use inappropriate boundaries around her children’s privacy, especially as they become older and sexually active. She may even try to attract her children’s partners.

Angela may have behaved promiscuously in the past, or maybe even in the present. If Angela is caught cheating she will likely deflect and deny, blaming others for her behaviour.

Angela enjoys forging fast and firm new relationships with people, only for the person ‘not to be the person she thought they were’, blaming that person for the failure of the relationship. Angela likes to be around people who tell her how wonderful she is, and if she is in a group, she will quietly bring the conversation back around to her without others really noticing at first.

Angela’s relationships are short lived, although it is always they other person’s fault for the relationship breakdown. Angela is still furious with her ex husband for leaving her, despite having remarried a quiet and acquiescent man. She blames him for not having a wealthy lifestyle, and the problems in the relationships with her children.

When Angela is criticised by her children, she will either fly into a rage, or she will play a victim role. It is usually only with her husband and children that she will demonstrate anger.

Angela is critical of anyone and anything that does not measure up to her standards, or who takes any spotlight away from her. She will actively tell lies and stir gossip against those who threaten her image of perfection.

Angela will seem quiet and unassuming, all the while manipulating everyone around her into submission through her victim behaviour. Angela will never accept responsibility for any wrongdoings, and will avoid any discussion of conflict by deflecting and bringing in old arguments or offenses against her.

Many people feel sorry for Angela, until they have spent enough time around her to become aware of her easy shift into a place of victimhood that results in her manipulation of a situation to an outcome favourable to her.

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Depression is healthy

What if I told you, depression is healthy?

What if I said depression isn’t illness, but a healthy response to the burden you’ve been carrying?

I went to a lecture on Saturday night where my tutor said just this.

His position, and one I wholeheartedly agree with and will embrace in my therapeutic work, is that depression is a healthy response to difficulties we face in life.

When we are depressed, it means we have moved from denial into a place where we are acknowledging we have some difficult things to work through.

So being depressed is healthy, because it means we are facing our difficulties.

It doesn’t diminish how hideous depression is, or what a huge killer depression is, merely says ‘you’re doing this right, have no shame’.

It doesn’t expect you to heal quickly or even at all, but says ‘your pain is valid, and your fight is real’.

We constantly hear the media rhetoric of depression being a mental illness. Attaching the word illness implies there’s something wrong. Perhaps that’s why I see so many people struggling to use the word depressed when describing their emotional state.

We live in a society that medicalises mental health, and whilst there is nothing wrong at all with taking medication, the depression is trying to tell you something, that you have things to process. That medication can give you some breathing space and clarity to start working things through with a therapist so it’s not a bad thing, but relying on it alone to cure depression is likely not to work.

The same can be said for anxiety. When I reframe anxiety as something helpful for a client it becomes a completely different experience for them. That horrible feeling in the pit of your stomach is telling you you’re not okay and you need to stop and self care.

Find the space you need, take time, be kind to yourself, sit with the feeling and try and identify what’s triggered it. Make friends with it, say hello, welcome anxiety in, sit down and ask what it wants. What is it trying to protect you from, and is the threat real or perceived?

When we look at something head on, we can see it more clearly. That’s why this approach seems so much more natural to me as a therapist.

Let’s change how we look at depression and anxiety, and see them as helpful warning signs that we haven’t processed something. No matter how big or small you think it is compared to someone else, all that matters is how it makes YOU feel.

What do you think? Can depression and anxiety be seen as healthy and helpful, even though they make you feel like you’re swimming in tar?

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Forgiveness

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I regularly see posts about how forgiving those who have wronged you is the only way to move on in life. How forgiveness liberates you and brings peace.

I disagree. For me.

There are some things that can never be forgiven. Abuse, Rape, Neglect or any other kind of suffering imposed on one human by another does not require forgiveness for the survivor to move on.

When we forgive, it could be argued that we are absolving the offender of their behaviour. It is not up to us to grant another freedom from their remorse or guilt (if indeed they have any) that’s for them to do.

Sometimes it can be more comfortable to find compassion, for ourselves, and for the offender. Understanding that what they have done to us is not right, and not okay, but that usually their behaviour stems from difficulties they may have experienced. That does not mean that it is okay for them to behave that way, but merely places the fault entirely at their door, because we are not to blame for their choices, and it is not our responsibility to forgive them.

If we are to forgive anyone, it should be ourselves.

We owe ourselves kindness when we’ve escaped abuse, or survived attack of any form. We owe ourselves forgiveness for it. We do so to absolve ourselves of any wrongdoing or blame taking for being in harms way. We do not choose to be hurt, and for me, forgiveness is not for the attacker, but ourselves.

I appreciate that some people feel the opposite way to this. Ultimately, whatever we need, we do. However, I feel strongly that we should never instruct another how to heal. That each person is unique in their emotional process, and what another finds helpful, another finds hurtful. We have no right to tell someone whether they are doing it wrong, all that’s required is love and support on that journey of healing.

Helen