Another cute kitty-cat cartoon, this time drawing on my previous life as a science teacher, chemistry was my speciality along with curious facts and random bits of knowledge.
Drawn and hand lettered with a Sakura Pigma Sensei 04 pen on Rhodia Dot Grid paper. Digitally coloured using a Microsoft Surface Pen, Microsoft Surface Studio and Autodesk Sketchbook Pro after removing the dot grid and cleaning up the image using GiMP.
I’ve just realised I’ve not added shadows beneath the objects! Oops. Oh, it’ll do for now.
I’m starting to recover from all the anti-stigma talks last week, though I’m still feeling rather tired and yesterday I was overly emotional. I didn’t sleep too well last night as today I have two more Time to Change Wales anti-stigma talks to give this morning followed by therapy this afternoon. Not sure what is causing me some anxiety – the talks or EMDR therapy!
Both are emotionally draining. Telling a small part of my story relating to my CPTSD is always draining these days as I become more and more in touch with emotions I’ve suppressed all my life. EMDR is emotionally draining as it involves processing thoughts and emotions that were suppressed at the time a trauma happened, trauma being a deeply distressing or disturbing experience.
I officially have a post-therapy and post trio of antistigma talks emotional hangover/headache.
I’m so tired today. Headachy. Feeling quite sad. Finding focus is difficult.
A big, big mug of strong Yorkshire tea, clementine segments, banana and some French bread with butter and marmalade is being had for breakfast.
I was so tired when I got home yesterday from the last anti-stigma talk of this week that I ordered in pizza and garlic mushrooms. I watched most of Attack of the Clones while beginning to crochet a market bag. And when I felt I could sleep I went to bed.
To find that I couldn’t sleep, not straight away. My mind was still way too busy.
So, I thought I’d sit in bed and do a little drawing, which is the one above.
I knew today would be Friday, so I added some really simple dangles to the bottom of it for dangle day.
I used my R2-D2 Sheaffer fountain pen on some Claire-Fontaine mixed media paper. I have managed to smudge the ink in some places.
However, this did let me settle down to sleep. It was a meditative practice for me, if not mindfulness meditation itself. No matter what, it helped me calm and quieten my mind so I could sleep.
The anti-stigma talks have a part that is about Time to Change Wales, a bit about stigma and discrimination and mental illness, and the main part is my story of mental illness and how stigma and discrimination has affected me.
Self-stigma has always been the worst for me. What others would say to me such as ‘just pull yourself together’ or ‘don’t be such a misery’ or suggesting that I have a lot going for me in my life and I shouldn’t feel the way I was the same as I was telling myself. In fact, I talked to myself worse than what others could say.
I was really resistant to the idea that I had problems with mental and emotional wellbeing.
“It’s been a long, busy term. I’ll be fine after the holidays.” “We’ve got an inspection coming up, it’s really busy.” “I had that difficult pupil again today and it just wore me down, I’ll be ok”. “I’m not crazy.” “I’m not weak.” “I’m not mad.” “There’s nothing wrong with me that a weekend won’t fix.”
That was, and still is me to a lesser extent. Always trying to put a brave face on how I’m feeling. Trying to hide behind a mask of smiles and laughter and competency. Doing my best not to be a bother to anyone, not to worry anyone. Not wanting anyone to think I was lying/attention-seeking/making a fuss over nothing.
Always denying I had a problem. Until I could deny it no more.
That happened in steps.
Being physically confronted by two pupils led to me receiving counselling for the first time and with me finally admitting some things about grooming in my past, not only to the counsellor, but to myself.
Counselling kept me in my job. When it ended, the decline in my mental health resumed and continued until I had to have 8 months off from work, accept anti-depressant/anti-anxiety medication to give my brain a break from the constant worrying, thinking, panicking it was doing.
One of the hardest things I had to do was to admit to myself I needed help. Not just admit, but accept that help.
Talking about my childhood, where those patterns of thoughts, the very negative, critical thoughts and beliefs I have about myself have come from. Not talking in depth, mind you, just touching the surface of it. This is emotionally draining for me. It awakens emotions in me that are only just surfacing and being recognised through EMDR therapy.
Yesterday, I wrote a post about why I do these talks. Today, I’m writing about the aftermath of the talks.
The aftermath won’t ever stop me from doing the talks. I can cope with it. I need a day or two of self-care (and ice-cream).
Self-care is doing things that are familiar, that calm me and bring me pleasure. So that’s art, crochet, Star Wars, ice-cream with a friend. It’s quiet time for myself, without the pressures of people. It’s sleeping when I need to sleep. My body isn’t tired, but my emotions and mind are. They need time to rest and recuperate.
And that just doesn’t apply to me, a CPTSD survivor on a healing journey towards recovery. It applies to each and every single person.
Me. You. Everyone.
We all have mental health. We all have emotional health. We all need to take care of them as much as we do our physical health.
Just as we seek help if we have a problem with our physical health, such as taking a painkiller for a headache, surgery for appendicitis, dental work for teeth problems, a cast for a broken bone, chemotherapy for cancer, then we also need to seek help if we’re having problems with our emotional and mental health.
There’s no stigma attached to having a physical illness. But there is with mental and emotional illnesses and problems. There should not be.
It’s about being kind to ourselves. Learning how to be kind to ourselves. Taking that time to give our minds and emotions a break. That’s what self-love is. It’s kindness to ourselves.
Something I never learned in childhood. All I learned was that I was unworthy, useless, stupid, ugly, fat, unloveable, a failure, an embarrassment, the reason everything went wrong.
I’ve lived most of my life believing that was so, trying to prove it wasn’t and to earn the love and respect of someone who is incapable of love and respect – a narcissistic mother. Not only her, but so many others in my life.
It’s never too late to do something to help myself have a better relationship with myself in the first instance. That’s what EMDR is helping me with.
If my talks help others recognise some of the same things in themselves, workout that their relationship with themselves, that their mental and emotional health isn’t good, and they determine to seek help when they’re ready, then every day of this emotional tiredness/hangover/headachyness is absolutely worth it.
I’ve had a quiet morning at home today and have taken the opportunity to have some self-care time, which for me means adding more colour to this design.
I’ve had three emotionally tiring days in a row; EMDR on Monday and anti-stigma talks on Tuesday and Wednesday. I also had two longish trips on Tuesday to Swansea and then Hereford in absolutely horrid weather.
I had a good sleep last night, but I still feel exhausted and I have one more anti-stigma talk to do in Cwmbran this afternoon. All done in my role as a champion for Time to Change Wales.
I could just curl up in bed and sleep again now, but the shower is calling me and I need to sort myself out for that trip to Cwmbran.
Some might say I’m doing too much. Possibly. But it’s important stuff talking about mental health in the aim of raising awareness, understanding and reducing the stigma and discrimination that exists around mental illness.
Yes, I may be exhausted afterwards. Yes, I may need self-care time for a day or so. But it’s important to do this. It’s important to me.
If I’d known more about what a healthy mind and healthy emotions are when I was younger maybe, just maybe I could’ve sought out help and it may have been easier to achieve recovery.
Maybe I would’ve been more self-aware and able to make better life choices so I didn’t add to the trauma I already carried within me. Maybe I would’ve been wiser and cared a little more about myself and not given so much of myself.
If I can help people to recognise that their mental or emotional health isn’t as it could be and to find a way to change that without fear of stigma or discrimination then I think it’s worth it.
That’s why I do it. Even when I myself am emotionally drained from it. I know I’ll recover. I know that on my way home today I’m likely to get some nice food to cook this evening, maybe even some Ben and Jerry’s Karamel Sutra, and I would like to settle down and watch some Star Wars.
I also want to get some cotton yarn. I had a book in the post at the weekend that has crochet patterns in it for what the American’s call ‘market bags’ and we in the UK call ‘shopping bags’. Crocheted, netting, pretty, reusable, personalised in terms of colour and embellishments.
I shall look forward to an evening of such self care tonight. A chance to properly stop, breathe and relax.
The work in progress so far. I am definitely learning new tricks, though I’m not quite sure if they’re all easily visible in the reduced sized image for the interwebs.
A nice way to spend an hour or two after an anti-stigma talk this morning to a group of South Wales Police officers. I’m emotionally whacked out. I do have to go out to an appointment shortly, however, otherwise I’d definitely be asleep before too much longer if not already!
I am noticing that as I tell my story of my mental illness I’m getting more in touch with some of my emotions. It used to be that I would just tell my story with little emotion being visible to anyone else. I seem to be getting more emotional about my story, sometimes almost overwhelmed by it.
The ice-maiden melteth, mayhaps.
I do know that when I get emotional I get so tired afterwards.
I just hope that telling my story helps people in someway and goes some way to helping end stigma and discrimination around mental illness.
I thought I’d show you the progress I’ve made on this drawing. I hope you find it interesting to see how things are progressing with it.
Yesterday, I didn’t get much done as I was whacked out after EMDR therapy in the afternoon. It was very intense with some very powerful physical pains as well as some emotionally upsetting insights. Tears flowed. An hour of discomfort to help to release years and years of emotional/mental pain and suffering isn’t too bad is it?
Today I’ve not done anything. I did an anti-stigma talk to a group of health-care employees for the ABMU Health Board at Singleton Hospital in Swansea. This was on behalf of Time to Change Wales in my role as a champion.
The drive there was horrendous. The rain was absolutely hammering down. Then, it was really difficult to find somewhere to park. I did find somewhere eventually. Then, there was the walk to the hospital and the problem of finding my way to the Chapel/Multi-faith Centre. By that time, the stress of not finding parking easily had caused me to flip into hypervigilance mode and it wasn’t easy to see or decode information.
Eventually I must’ve looked totally lost, a nice man asked me if he could help. When I said the chapel, I noticed another chap had come over and he had a Time to Change Wales badge on and it turns out he was Martin, one of two new champions who had come to observe me.
We had directions to the chapel and the other champion was waiting outside.
I did my talk, became, for me, quite emotional, and left, after chatting with people and Martin and Connor, the other TTCW champion.
I was glad to find my way back to my car, and started to feel a bit spaced out as I drove home. Thankfully the rain had mostly stopped though the spray was horrible.
I’ve eaten and had some tea but I still feel drifty and floaty and I really, really could do with a long nap now. It’s taken nearly 4 hours for me to feel ready to nap. However, I can’t take a nap as I have to drive to Hereford this evening for around 7:15pm. My sat nav said it would be an hour and a half journey there. Perhaps I could have a quick nap …
I know tomorrow I have another anti-stigma talk to do – this time with a group of police officers at Ton Pentre police station – and a medical appointment later in the day. Thursday I’m doing another antistigma-talk to a group of trainee nurses and midwives over in Abergavenny.
I foresee some early nights ahead of me, though most probably not tonight!
It really has been a week for me. I seem to have dashed from one thing to another, sometimes seemingly without time to catch my breath. I’m still feeling dazed, mentally drained and emotionally fragile after it all, particularly the events of yesterday’s ‘Time to Talk Day’.
I do have, however, lying beneath all of this a sense of a gentle smile, a soft calmness that I have been aware of since starting loving kindness meditations to help me with self-compassion. It is this presence that I’m trying to focus on and find when I feel overwhelmed by tiredness and fragility.
The tiredness, the fragility will pass. Some of the fragility and the deafening shouting of the inner critic will need some help to dispel, and that’s where EMDR comes in. Bit by bit it seems EMDR is helping to disempower that inner critic, the beastie on my back.
Time to Talk Day – a review
It was good yesterday to be able to help out on Time to Talk Day as a champion for Time To Change Wales, draining as the anti-stigma talk in the morning was for me. I spoke to a lovely group of police officers from the South Wales Police at Ton Pentre Police Station. They even gave me two rounds of applause at the end of the talk.
Part of the anti-stigma talk is sharing my story of my mental illness, cPTSD, my life, how cPTSD has affected my life and the stigma and discrimination I’ve faced as a result of it.
The biggest stigma I’ve had to contend with is self-stigma. It was that which stopped me from acknowledging the thoughts and feelings I had about myself were not healthy and it stopped me from seeking help for a very long time – nearly 50 years of my life.
It is draining to tell my story. I get some emotional flashbacks. I’m letting people know some of the most difficult times of my life in terms of what I was thinking and feeling at that time, though I don’t share everything that has happened to me in terms of trauma. I still can’t talk about some of it, and some of it I have amnesia about – a coping strategy for those like me who have traumas they can’t speak about. There were traumas that were horrifying to me at the time and I had no one to speak to about it. I didn’t think anyone would believe me. That inner critic still tells me I’m making it up, attention seeking, swinging the lead, pathetic, weak, useless, and more ugly words it has about me. I sometimes feel a total fraud when telling my story, doubting what few memories I have of my past, wondering if people actually believe me.
The evidence of the trauma is there in the way I think about myself and the way I speak to myself however. The trauma is also stored in my body and that comes out during EMDR, sometimes with a memory of something I had no recollection of until that time. That is extremely uncomfortable when it happens and it can challenge my view of my childhood experiences.
Why do I do this when it causes me some difficulties post-talk?
I want people to know what is mental health and what is not.
If I had known at a younger age that how I thought and felt and behaved wasn’t healthy maybe I would have sought out help sooner and maybe my life would have been different. I can’t do anything about that, though. I am doing my best to recover from all of this trauma and cPTSD. But if me talking about how my thoughts and emotions were helps them gain a better picture of good mental health vs poor mental health and perhaps even recognise in themselves that they’re struggling even a little and they get help, then that is a good job done.
That’s why I do this.
I want people to know that they are not alone in their struggles. Because mental health is something we don’t talk about, that people fear and fear talking about, it’s all too easy to feel that we’re alone. By talking about mental health, our own mental health, bit by bit we can change fear into understanding, stigma into acceptance and recognise that our mental and emotional health is as important as our physical health.
That’s why I do this.
I want to help break the stereotype of what someone experiencing mental ill-health looks and acts like.
That’s why I do this.
I battle with the shame of trauma that has been inflicted on me in my past, trauma that the perpetrators should feel shame about NOT me! I felt so shameful about struggling with my mental and emotional health as well. It’s enough to fight being ashamed of things others did to me without the shame of the stigma of mental illness too.
That’s why I do this.
I want people to know that it takes a lot of strength to live life when you’re not feeling well mentally or emotionally. It takes a lot of effort to do life’s daily tasks when you’re well, when you’re battling yourself, your mind, your emotions it takes a lot more energy and strength to do that. It takes a lot of energy to hide what goes on under the surface, what people can’t see – the storms in the mind and emotions – to appear that you’re coping well and can do everything. Doing that for too long and not recognising that I was struggling was what nearly broke my mind totally. I don’t want other people to experience that
That’s why I do this.
I am on the road to recovery from cPTSD. I want people to know you can recover. I want people to know that it is ok to ask for help.
As I explained to someone yesterday that if you want to learn to drive a car you seek out someone who can teach you and we’re not ashamed about this nor do we feel week about it either. However, if we’re struggling mentally or emotionally we don’t want to ask for help because of the fear of how people might view us – that’s the stigma and discrimination that exists. But if we need help and don’t know how to help ourselves we should feel able to ask for help for someone to help us learn the tools we need, tools we can add to our mental and emotional wellbeing kit, whatever those tools may be – medication, counselling, advice, help to see things in a different way, and so many more I’m sure.
That’s why I do this.
I’m sure there are many other reasons, but my brain is still tired and a bit addled from EMDR on Monday, which left me tired and drained and I hadn’t quite recovered from that for yesterday’s anti-stigma talk and then the stand at the ABM Trust Headquarters in Port Talbot.
Self Care Day
I do know that today I need to do a lot of self-care activities. That means doing things that are familiar to me. I think in artsy way I’ll be adding things to my visual reference Leuchtturm. I may also spend some time knitting and watching Star Wars. Again, these are familiar to me, there are no surprises waiting for me and I can just relax into them, and that is soothing to me when I’m emotionally drained.
I also need plenty of tea today. I have run out of milk though, so I’m going to have to brave the heavy rain and wild winds to pop out to get some, and some food that doesn’t take much in the way of preparation today as well. I think cooking, though it can be soothing could be annoying today.
The arty stuff
Usually on a Friday I’d post a dangle design. Today, I wanted to post a quote about mental health, and I decided to have a play with a similar very graphic style of art to place behind it. I’m not entirely sure the art works. No doubt I’ll have a go at another version later on today, perhaps.
For this one I sorted out the words and black boxes in Publisher and exported the page as a jpg file. I then used this file in Autodesk Sketchbook Pro along with my Microsoft Surface Pen and Microsoft Surface Studio to add the artwork behind the quote.
I’ve created two coloring templates for Time To Talk Day, which is tomorrow, and the art above was created using one of them, but more about that later in this wittering.
Time to Change Day and mental health
The whole idea of the day is to get people talking about mental health. Mental health problems affect 1 in 4 of us, yet people are still afraid to talk about it. There’s still a huge stigma surrounding mental ill-health and that leads to discrimination of those experiencing mental illness.
I’m one of the 1 in 4. My cPTSD means that I am constantly anxious and it’ doesn’t take much of a trigger to get me into a full state of panic. I can have bouts of depression, nowadays not as deep or dark as they have been in the fairly recent past. I get emotional flashbacks to times of trauma. I don’t remember many traumatic experiences, but my body remembers the feelings associated with that trauma and I experience them yet again, retraumatising me.
Thanks to EMDR, however, these emotional flashbacks are less common and sometimes aren’t quite as intense, sometimes just as intense.
I have a whole host of other issues related to cPTSD and a quick google will bring back lots of information if you’re interested.
Tomorrow I will have my champions hat on for Time to Change Wales as I go to give an anti-stigma talk to a group of police officers in Ton Pentre and then on to man (woman?) a stand in Port Talbot after that. That means I won’t be parking in the police station car park again after my last experience there!
The anti-stigma talk has me telling people a little about Time To Change Wales, the statistics for mental illness, what stigma and discrimination there are and then I tell my story of my mental illness.
The talks wipe me out emotionally. I end up exhausted and often with what I call an emotional ‘hangover’ – I feel headachy and spaced out, sometimes quite upset too.
However, I consider that a small price to pay if my talks (and my blogs) help one person to recognise their mental health isn’t what it should be, or to find the courage to seek help as they know they are struggling.
It’s also important as meeting champions who have experienced or are experiencing mental health problems helps to break the stereotypes of what people with mental illnesses look like and behave.
I’m well on my path to recovery. I don’t know if that will be a full recovery from cPTSD or whether it will be a good enough recovery that I’m resilient to lifes ups and downs, that I’ll be able to form meaningful relationships, trust people, be able to travel by myself, be able to go places because I can go there not because I have to have some reason…and more.
I know that crowded, noisy places are always likely to be a no no – I don’t appear it, but I am an introvert. I learned to wear a mask of extroversion (among other masks) when I was very young and that mask kind of protects what is beneath it. Wearing that mask is exhausting.
So, back to the art.
I’ve created two coloring templates for Time to Talk Day 2019. Originally they were for the colouring day being run as part of Time to Talk Day at the Welsh Office! I’ve also made the templates available to Time to Change Wales and Mind have copies of them too, so they’ll be available over social media.
To create the art above I used one of the templates as a basis for the art. I think you’ll agree that this is a very different piece of art from me. It’s rather graphic and quite 1960s psychedelic too!
I had a lot of fun doing this artwork and I’m surprisingly happy with the result.
It is digital art; I used my usual trio of Microsoft Surface Studio, Microsoft Surface Pen along with Autodesk Sketchbook Pro to create it, along with my creativity.