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Reaching Level 10 Stress…and Stepping Away

Stress

 

Allies in Recovery, Allies in Recovery, Dominique Simon-Levine, dominique simon levine, addiction, addiction treatment, recovery, stress, family recovery, desperation, cope, coping, chronic stress, brain damage, crisis, crises, chaos, meditation, trauma, self-care

© JohnHain via pixabay

I had no peace

There once was a time when stress for me had two settings only: the needle sat on 0 or it jumped straight to Level 10. An unsettling phone call from a loved one could send adrenaline shooting through me as rapidly as if you stepped on the gas and take your car from 0 to 100 mph in 0.3 seconds. I was often hurled into panic. Getting pulled into chaos and the craziness of family conflicts, or addiction-related crises, was almost a daily event. I know by heart what that’s like (as detailed in my book Unhooked, a Mother’s Story of Unhitching from the Rollercoaster of her son’s addiction).

In those days, I was easily snared by gut-wrenching arguments with family members who were enmeshed in our situation. Sometimes, I’d even get pulled in by strangers brought randomly into our life by virtue of the circumstances. Like a speeding pinball, I would be catapulted from those moments back to my constant wrestling-match fear and the heartache that tormented me night and day. I had no peace.

Just chaos and then sadness

Returning to 0 after an episode of chaos wasn’t really that peaceful. Sadness resided in the quiet times, along with fear and dread as I waited for the next wave to crash or for bad news to come.

Back then my emotions could become ferocious alongside the stress. Have you ever tried to wrap your hands around a raging thunder storm, or attempted to calm a hurricane? Internally, that’s pretty much how it felt for me. The pressure was unbearable, sickening, overwhelming. And yet I had to function through my daily routine.

I remember reading the German saying: denn wir haben eine Krise der Verzweiflung erreicht in the SESH book for Nar-Anon families. It translates as: “For we have reached a crisis of desperation.”

Before my son entered recovery 4 years ago (and I began to work on recovering my own well-being from the long term effects of the chronic stress), I reached a crisis of desperation often. In fact, it happened constantly. Stress and desperation ruled my life. I was living beyond the red line, the panic zone, that miserable kind of stressed-out desperation that rises up with the madness that addiction brings with it.

When addiction enters your life it feels as though a freight train is roaring through the house. And it keeps coming back! Many times my mind would race wildly and my heart would beat so fast that I would feel my pulse in different places all over my body, throbbing in my temples and neck. Level 10 stress becomes par for the course for a mother, daughter, father, brother, wife, etc., who is closely involved with someone in active addiction.

At least it is at first.

Finding recovery for myself

Once you begin seeking recovery, support and healing, you do begin to level out. Somehow once recovery and support enter your life, the wave crashing moments don’t come as often, hit as hard, or last as long.

Since telling our family’s story, I now frequently receive emails and calls from frantic parents, relatives and others who are absolutely wracking their brains to figure out how to manage a life adjacent to active addiction. These are everyday people who are pulled into profoundly difficult circumstances.

One recent conversation was with a shell-shocked mom, herself in a crisis of desperation. Only the night before, her son had shaken her awake, whispering and gesturing madly over her, “Mom, wake up!” He ranted frantically. “I need $200, they’re waiting outside! Mom, they’re going to kill me if I don’t pay them! They even said they’d kill you!”

This desperate and scared mom once again pulled a handful of cash from a locked safe she’d recently felt the need to purchase for cash and valuables that often went missing.

“This threat is becoming common now!” She told me. “Do I believe it every time?” I noticed she sounded as tired as she did worried. “Am I truly to be afraid for his life? Should I fear for my own? Or…do you think maybe he’s manipulating me?”

Life becomes overwhelming

Unfortunately, these insidious situations can come up all too frequently for those living with a loved one battling the disease of addiction. These are the moments that send a parent reeling. It feels like you’re falling off the world, unable to land. I’ve been through those intense situations and felt as though fuses were blowing in my brain. It was at times like an out-of-body experience. Sometimes I would get so stressed that I felt like I might start levitating! My brain felt like it was steaming and about to explode. Life became powerfully overwhelming. The combination of terror, exhaustion, worry and sorrow are like a herd of elephants standing on your chest.

How does one cope?

How do we go on about normal life in the midst of the madness? Or face a demanding workday while dealing with something so horrendous at home? How can we go to bed, have another fitful night of sleep, and face another day? How do we go to the grocery store, fold the laundry, or ever have a normal, lighthearted conversation with anyone when nothing about life is normal? Can we accomplish anything while going through this?

Truth be told, it was almost impossible for me at first and it didn’t get better overnight. It takes time, it’s a process.

While I certainly don’t want to minimize a threat that could lead to a tragedy, I have learned that most of the time in scenarios where money is supposedly needed to avoid physical harm, manipulation was absolutely involved.

I also learned that we don’t have to jump into the madness and surge along with it. I have to be okay and level-headed to maintain a sane, peaceful, safe environment. Therefore, I had to develop the ability to not get pulled into the chaos or conflict. I learned that it’s actually wise not to.

Living with chronic stress has lasting effects

Chronic, long-term stress does damage. Brain damage to be precise. Chronic stress actually changes the brain. Long-term stress changes the functions, structure and size of the brain. I am fascinated by the study of stress effects on the brain, by Madhumita Murgia, an educator for the Telegraph who compiled a report for Ted X. Medical research shows that stress begins in the Hypothalamus Pituitary Adrenal Axis (HPA Axis which interacts between the brain and the kidneys). When a stressor occurs, the HPA Axis immediately signals the kidneys to release the stress hormone cortisol, signaling the body to instant action. This is helpful in moments when we need a boost, like exercise, moments of danger etc. However, a long-term releasing of cortisol caused by chronic stress wreaks havoc on the body and brain. Areas of the brain inevitably become weakened and likewise our ability to deal with stress.

The prefrontal cortex is especially affected. This is the control center for concentration, decision-making, judgment and social interaction. As a result, fewer brain cells are made, making it more difficult to learn and remember things.

The long-term stress I experienced caused me to become very forgetful, hasty in my decisions, confused and socially awkward. Even more than usual! I also noticed that during that time of my life I became very clumsy.

At the time, it became obvious to me that I was heading for a crash if I didn’t get ahead of my stress. I knew I had to develop different responses for the ambush, crazy-making moments of chaos. There are solutions. There are ways to handle those stressful moments when cortisol becomes activated. The effects can be reversed.

Learning to step away from the crisis…

What I found to be helpful for me in moments of chaos was stepping back, maybe going into another room and closing the door even if demands were still being aggressively made. Stepping away gives you a moment to collect yourself and not jump into the chaos. I would then take a moment to silently lift the burden off of myself and place it onto my Higher Power. Turning it over to my faith, praying “Please God, help us. Show me what to do. I believe you make all things possible, please make peace possible in the midst of what right now feels like insanity.”

I felt quiet relief in those moments.

…and find a calmer response

Another method I still use when plunged into urgency is to allow myself four deep, full breaths. Deep breathing floods oxygen to our extremities and calms us enough to think about what the options are. This breathing technique never fails to calm my mind.

If I had a longer break from the situation, I would go for a quick walk, bike ride or run.

If the situation was still spiking, I knew I needed help and support. This is when I called upon a trusted friend. If things continued to escalate and I felt it necessary, I contacted law enforcement. I did whatever I felt was helpful to restore sanity, peace and safety to my environment.

One thing I stopped doing was allowing those moments to force me into a quick decision.

When I started to respond this way instead of accelerating with the situation, I began to actually sense myself calming down in the midst of the chaos. I found then that the atmosphere around me would grow calmer as well. Over time, life became calmer and more manageable. Addiction, terror and chaos were no longer calling the shots.

From my work towards my own recovery, I have learned that eventually thicker skin and calmer responses do prevail.

Rituals of self-care

Again, this wasn’t easy. It took time and effort. It is definitely a process. Sometimes I’d fail, but I kept getting stronger. I was determined to have a peaceful, sane life and would therefore keep working toward it. I agree with Napoleon Hill, that “Effort fully releases its reward only after a person refuses to quit.”

As far as undoing the damage, it was noted in the Ted X report that exercise and meditation are two of the most effective ways of reversing cortisol damage, as they involve deep breathing and mindfulness. It doesn’t mean we have to start spending hours in the gym or meditating the morning away! However, these truly are great forms of self-care. I personally try to exercise at least 30 minutes a day, five days a week. I also meditate 10-20 minutes every morning to prepare myself for facing the day.

For me, these rituals have boosted my strength and changed my life. We have to make ourselves a priority. We all can find 20 minutes here and there for a brisk walk or some other activity to get the blood flowing. And even if it’s for only 90 seconds in a quiet room or hallway, pulling away to breathe, meditate and release pressure will produce great results over time.

It’s a process.

These days, we have come so far in that area that I barely remember what those moments were like. That is how permeating peace can be. Not only does life begin to settle down and stabilize, but peace can soothe even the memories of traumatic days gone by.

The process of recovery leads not only to peace, but also to the deepest kind of relief.

Wishing you peace, strength and hope,
Annie

If you find yourself pulled into these kinds of moments, know that you are not alone. It is no way to live and is not something anyone should handle alone. Others have been right where you are and have come through to a much better life. There is hope for peace and relief. Reach out for support; send a message, make a call, attend a meeting. There is help and there is hope. We can get control of stress by not letting the stress control us. Peace is possible. You don’t have to bear it alone. 

Since 2003, Allies in Recovery has addressed substance abuse in families by providing a method for the family to change the conversation about addiction. We use Community Reinforcement & Family Training (CRAFT), a proven approach that helps the family unblock and advance the relationship towards sobriety and recovery and to engage a loved one into treatment. Learn about member benefits by following this link.

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The courts failed to enforce treatment for her daughter, once out of jail. Now her daughter’s life is a real mess. Take a look at how Dominique Simon-Levine lays out an approach to help this family member stay on track.

How do You Trust Again?

We often find ourselves wondering how to repair the bonds that are broken when trust has been violated. In this thoughtful exploration of the topic of trust, Annie Highwater shares her insights about the repair process. You won’t want to miss the gems of wisdom shares in this post!

Drug Addict Husband – She’s Hopeless and Exhausted

She has struggled through 12 years of her husband’s addiction, having single-handedly provided for their family for all of these years, and is now at a loss. All of the patience, love and compassion she used to have seem long gone, and resentment keeps mounting. CRAFT looks at where to best focus our energies when these feelings weigh us down.

Her Boss Doesn’t Know What She is Dealing With

This mom received a harsh note about her work performance on the eve of her holiday break. Her loved one’s addiction has consumed so much of her energy and time that she hasn’t been able to devote as much attention to her work as she’s used to. Unable to share any of this with her boss, she feels anxiety and shame about his poorly timed message.

Does Worrying Prove I Love You?

What’s the antidote to worry and where does it show up in your body? How is it connected to love? Can worry ever be helpful? When does worrying cross the line and become destructive, or self-destructive? What does Allies in Recovery have to offer when worrying about your loved one is taking over your thoughts?

An Extract from David Sheff’s ‘Beautiful Boy’

David Sheff’s story about his son’s addiction and recovery has led him to several realizations about himself as a parent his own need to recover from the experience. He found that his constant suffering and struggle through near crises with his son was easier to deal with than focusing on himself. Today, their relationship has evolved into one of independence, acceptance, compassion and always love.

I Found Comfort in the Chaos

When a loved one enters treatment, there is often a feeling of emptiness which comes suddenly after a prolonged period of anxiety and stress. The source of constant focus and worry has gone off into treatment but the strong emotions associated with their presence may linger. Laurie MacDougall shares how she coped in this situation, learning how to let go and take care of herself.

Now That He’s Sober, I Never Hear From Him

It takes a lot of mental work to get and remain sober and so a recovering loved one may be unintentionally careless with those who support them. If we recognize that people do the best they can with the tools they have in the moment, then we can accept this carelessness more easily. In the meantime, take care of your own well-being.

Podcast: “CRAFT! Where Have You Been All My Life?”

In today’s podcast, Annie and Laurie welcome Allies in Recovery founder, Dominique Simon-Levine, to explain the CRAFT method for helping families support an addicted loved one into treatment and through recovery. They share their personal experiences in implementing the CRAFT methodology and why it became their ‘strategy of choice’ not only in helping their addicted loved one, but also in looking after their own well-being.

Is Your Hope at the Mercy of Others?

Through recovery work, I have learned to stop expecting people to be different and to reduce the frustration that comes from trying to cause a person to get better, or trying to mold them into how I think they should be (even if it’s reasonable). When I put these demands and expectations down, I can love people for who they actually are.

You Oughta Be Ashamed of Yourself!

Positive reinforcement, as basic and childlike as that sounds, is a motivating force for progress. Speaking to someone’s goodness despite their wrong choices unlocks their worth. “You’re not a bad person, you’re just headed in a bad direction.” Or maybe “You shouldn’t be ashamed of yourself, maybe just aware of faulty patterns so you can choose different ones.” That’s a great way to start motivating someone. Versus, “I told you so, you ought to be ashamed of yourself.”

What I Did to Get Better

If I’m out at a party at a friend’s house, staying present in the party, in the moment, and enjoying every single moment with them, because that’s where I’m at right now … [this] helped me to have some joy and love right then, in that moment …