Gaslighted? Five Steps to Help

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According to Dictionary.com, the loaded word gaslight means “to cause (a person) to doubt his or her sanity through the use of psychological manipulation.” If you’ve ever seen  Gaslight the movie then you might relate to Ingrid Bergman’s character, Paula Alquist Anton. 

If you have been gaslighted, here are five things that I hope might help:

You are not insane. You might feel like you are, but you’re not.

Gaslighting is powerful. Do not think of yourself as weak. It takes someone quite strong to overcome such manipulation. If someone says things like: “You’re too sensitive; that’s not what happened; no, that’s not what I said, you must’ve misunderstood; you’re overreacting; I never said that; you must be confused again,”nine times out of ten you’re being psychologically manipulated for the purpose of causing you to doubt yourself.

Trust yourself. Your manipulator may dump shame on you for doubting him. The gaslighter hopes all this will cause you want to check yourself all the time, scrutinizing your own beliefs to the point you almost have none of your own.

Reach out and get support. Even if it’s just someone to be a sounding board for you, it’s important to connect with others as much as you can. Because the gaslighter wants you to feel unworthy, this will be hard. Do it anyway. Don’t let yourself isolate.

You are worthy. If you take away this one thing, this one thought, it may save your sanity.   Speak your truth to a close friend or confidant who doesn’t have a stake in what seems like a very high-priced game of cat and mouse, It helps immeasurably to hear the words: I believe you. I’m here. You are not crazy.

Peace. Stay cool.

Chris xoxo

Self-conscious much? Do something!

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Probably each of us has, at one time or another, felt self-conscious about ourselves. I’m sure even actors (John Cusack), and people in high-powered positions have those times when they’d really rather not be there. It’s too hard sometimes to be with other people you’re sure are better than you; a better person, better wife/husband, daughter/son, mother/daughter, people in general. 

I’ll tell you something about myself, but you have to promise to keep it secret. “Three may keep a secret if two of them are dead.” There are many things I do ritualistically and some things I can’t do at all. IF I go to Starbucks, I first look online to see what the slowest time will be, go then, even if it’s not uil 7:00 at night. I’m sure to take the garbage out when it is still dark, and that’s when I pick up yesterday’s mail as well (I don’t like to be seen walking down the driveway during the day — too many eyes on me). It’s not a narcissistic thing. It’s paranoia and huge, insurmountable fear. I walked my dog Pookie once, it was the most natural and most pleasurable walk I’d ever had (not because I forgot about myself for a change) but because I had the perfect harness and leash so that my dog walked right next to me.

Still, I looked down at the ground a lot. When I looked up, I was careful not to focus on anything too much, because someone might notice. I counted steps, and when I wasn’t counting, I was saying to myself, “left, right, left, right.” Anything to get through it and be sure the dog got some exercise. Sometimes (seriously) I’d rather have a root canal than put myself through all this bullshit.

How can anyone get through something like this? The only words that have ever helped me are from my 90-year-old mother.

She said two things that have just begun to take hold. The first wise, experienced words she said were, “Chris if you knew how much people didn’t think about you at all, you’d be surprised.” And she’s right, you know? When on the porch smoking, I might glance up and see someone walking, either alone or with a dog, I might say “Good morning, nice day,” or whatever, then go straight back to book. It doesn’t register on my radar. It’s something I see people do every day.

The other thing is this: “All you can do is try. If you fail, try again, and keep trying. That’s all you can do, the best you have in you.”

Love you, Mom,

Chris

 

Bullies, Be Gone

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I like documentaries, usually. I enjoy learning new things. I even watched a heartbreaking documentary that some of you might be familiar with about how elephants are treated in the circus. An elephant named Tyke had escaped and ran through the streets, desperate to get away from abuse before he was shot – I can’t even remember how many times. It profoundly affected me, and still does, so I try to stay away from the really difficult ones.

One day last week, though, I watched what I thought was a documentary about bullying. It actually was a movie. I’m not certain of the name now (don’tcha hate getting older?), but I think it was something like “Just a Girl.” Actually it was about two girls in two different states who had been bullied, both in school with verbal comments, cornering, shoves in the hallway and – something I never had to deal with – cyberbullying.

The first high school girl ended up committing suicide because it was all too much to handle for her. She had gone to a party and had too much to drink. She blacked out, and a male student took advantage of the blackout, posting all over social media that he had had sex with her, how hot she was, and how she “put out.” That morning, the morning after the party, she had frantically texted her friends, telling them she couldn’t remember the previous evening, and needed to know what happened.

This young girl had a wonderful reputation, ruined by one unfortunate evening. Some would say it was her fault because she was drinking. In fact, that opinion goes back years, just like “She was asking for it. Look how she dressed.”

Because of all the attention, the student couldn’t even make herself go  back to school. The last text she left to a friend said, “My reputation is ruined. My life is over.”  Then she killed herself.

Bullying doesn’t just happen in high schools. It happens in grade school, middle school, college, and on into supposedly “fully mature” adults. The thing about bullying that those who have never been bullied don’t know is that it sticks with you for life. Those words, once they’re out there, can never be taken back. Even apologizing, trying to make amends, doesn’t usually work. Sure, bullied people might appear perfectly fine on the outside. Someone who was told she had fat thighs in high school might be a colleague you work with. She doesn’t mention it aloud, but thinks of herself as ugly and alwayso tries to dress so that her thighs are less noticeable.

I’m known in my family for being sensitive, sometimes too much so. In fact, sensitivity involves many factors, and is now viewed to be as personality trait, even socio-biological. It’s evidenced in both animals and humans. For instance, my newest addition to our house, a rescue dog named Pookie, has what many of us have – selective memory. Although I pick him up and hold him for many reasons – to cuddle, to give him kisses, to carry him across to the backyard when the snow is too deep for him to walk in. But I also pick him up when I have to go somewhere, therefore putting him in his crate – for his safety as well as keeping him from destroying the house. Now, why do you think he often backs away from me when I go to pick him up? One would think he’d remember all the good reasons, the cuddling and so forth. But – just like you and me – he remembers going into the crate, which is still a highly stressful situation for him.

We’ve all been bullied at one time or another. Some of us manage to let it go. Others – us “overly” sensitive types – have memories like elephants. I have always suffered from severe anxiety, and developed a nervous habit of licking my lips in high school. One of my friends at the time said, “Why do you lick your lips like that all the time?” Here I was, thinking no one noticed me. I couldn’t say it was because I was anxious, so instead I said nothing, but still remember that comment. Another time, in college, a roommate said to me, “Open your eyes!” which was really innocuous and probably due to drinking too much the night before. But ever since then, when I see my eyes in the mirror, they look too small, the color is indefinable to me, and my lids seem droopy. Whether that’s true or not doesn’t really matter. What matters is how I interpreted what was said to me at my sensitivity level.

This is getting long. My apologies. And I’m sorry for any misspelled words or grammar errors; I didn’t take the time to proofread. It’s just that there are so many other ways to bully now, and others join in with “likes” or “comments” on social media, not to mention texting.

Try to remember to think before you speak. Once it’s been said, it can’t be unsaid. There are no do-overs.

Peace,

Chris

A is for Acceptance

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Acceptance is a difficult concept to deal with, even if we’re not talking about alcoholism. None of us wants to be unacceptable, or excluded from a group, whether we’re small children, adolescents, or older adults. The synonyms for acceptance are many, among them approval and recognition.

I know a young woman who is gay. She has found a woman she loves, is very happy, and engaged to be married. Most people she knows are very happy for her happiness, but not all are as accepting. Some are even judgmental, saying she and her partner would always be welcome in their home, but they would never attend her wedding. This makes no sense to me, and seems more than a little hypocritical. If you accept the fact that someone is gay, you recognize it, you approve of the lifestyle she/he has chosen.

With my sister, it’s different, but somewhat the same. She’s been sober for a while now, and attended several family gatherings as a sober alcoholic. I don’t drink often, mostly at major holidays, like Thanksgiving and Christmas. In fact, my mom laughs at me, because I will see a drink recipe shown on The Chew or something, get all excited about it, buy all the ingredients, bring them home, and then the liquor sits in our cupboards, because I’ve immediately lost interest. :P)

Back to my sister. I never used to drink around her. I thought it was a sign of solidarity if I joined her in not drinking. Recently, I’ve realized it was actually codependency, and I was not allowing her a sense of self-esteem, and achievement all her own. She’s very capable, and strong in her own right. But I’m sure she feels that exclusion, that non-acceptance among non-alcoholics, even though she’s accepted by her recovering alcoholic friends. I still laugh when I remember going with her to an open talk AA meeting at Sacred Heart in downtown Detroit. I was so nervous I wouldn’t even smoke, even though I badly wanted a cigarette. One of her friends finally leaned over to me and said, “So, do you have any vices?”

“And acceptance is the answer to all my problems today. When I am disturbed, it is because I find some person, place, thing, or situation — some fact of my life — unacceptable to me, and I can find no serenity until I accept that person, place, thing, or situation as being exactly the way it is supposed to be at this moment.” (Alcoholics Anonymous, p. 417)

Rejoining The Human Race

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first day on earth castellucciAmazingly, it’s been almost five months since I last posted to this blog. And I pay for it! LOL  I’m not sure I still remember how to do it. Have I been through some struggles in that time? Of course, but you know what? So have you, so have we all! I’ve experienced some major triumphs, too. Do tell me yours.

Here’s another thing. I don’t know how you feel about it, but I’ve really missed you guys. I’ve missed the camaraderie, the comments, the back-and-forth, and just knowing someone out there is reading silly things I’ve written.

You probably don’t know this, but there is a radio station out of Detroit (near where I live) which plays all Christmas music starting November 1st. Right? A little whacked, but I love it since it’s my favorite holiday. In fact, I was thinking of going to buy lights to put up around the ceiling. And, for the life of me, I cannot understand why it’s so important to wait until the day after Thanksgiving to put up the tree, even if it’s fake. Seriously?

Well, I won’t keep blabbing on and on. I read in a blogging book that the shorter the post the better (we’re all so busy these days!).

This will be my new schedule for posting: SU-T-TH-S. From now until just about Christmas I’ll be writing about trying to get my Christmas gifts crocheted in time. Yikes!

See you Tuesday. Until then, take care of yourself, and take care of each other.

 

Double-Edged Sword

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D (1)Okay. First, I just have to say that I’m writing this on my new HP Mini Laptop Stream, which is pink, so very light, and so gosh darn cute!

Picture this: a professional runner at her mark. Her head is down, her feet set at the blocks, waiting for the starter’s signal. She quickly brushes away something you can’t see with the tips of her fingers. As the camera zeroes in on her, you see a few drops of perspiration slide from the runner’s forehead, nose, chin, and hit the ground below. She licks her dry lips. She checks the runner on her left and right. She turns her head straight out in front of her toward the path ahead, then hears the starter’s signal go off and kicks off the blocks.

What exactly is that? Is it stress, anxiety? But–at least for me—when I’m overcome with anxiety, I’m a hot mess, curled up in a ball somewhere, or on the phone with my best friend. Hence, the double-edged sword. It cuts both ways. Anxiety can work for us or it can overwhelm us. In the case of the pro runner, she has found a way to make it work for her. The challenge is to always manage to find a way to do that, emphasis on the word challenge. 

For instance, I shared with my therapy group that I was super proud of myself that I had gotten the mail during the day two times that past week. Instead of just being happy for me, I’ve been challenged to do it again this week. *le sigh* I only have Monday and Tuesday left to go to accomplish this task, as the group meets Tuesday afternoon.

Do something brave, just because you can!

Peace out.
double edged sword

The Art of The Avoidance Act

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cant-hear-youYou wouldn’t think it, but avoidance is actually a coping skill for anxiety. It’s probably not the best one, and may be a last ditch effort to “push through” the moment.

  • There are many ways to avoid situations a person finds anxiety-filled, and here are just a few:
  • avoiding eye contact
  • playing with some small object (or keys, whatever)
  • staring off into space
  • counting the tiles in the ceiling/floor
  • daydreaming
  • doodling (not all people who doodle are avoiding, just perhaps anxious people)
  • leaving the situation entirely

I actually seem to have the hardest time with avoiding eye contact and leaving the situation entirely when it gets too hard. Thanks to a wonderful friend, who also contends with anxiety on a daily basis, I’m learning to push myself a little more each time, so that I know for a fact I can stand it. small-victories-workplace-ecard-someecards

What To Do With Lousy Self-Esteem

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calvin and self esteemI’m sort of an expert at lousy self-esteem. I’ve carried this weight for at least twenty years and probably then some. So I know a thing or two about what to do with it.

But first; what is self-esteem, really? According to Merriam-Webster.com it means “ a confidence and satisfaction in oneself.” 

Synonyms for self-respect include: confidence, dignity, morale, self-respect, self-assurance, self-regard, self-satisfaction, worth, and self-content.

My favorite is worth. 🙂 I like it better than self-esteem. Self-worth. How much do you value yourself? How much are you worth? Your self. What’s it worth, really?

If you find yourself coming up short, try these steps:

1. Sleep on it. Most often, when we are feeling low about ourselves, we’re tired and drained. A good night’s sleep may help you feel better.

2. Talk it through. If you have a trusted friend to talk to, excellent. Talk it out. There’s nothing like bouncing off ideas. You tell your friend what sucks about you, he tells you what really stands out. Yin/yang. It’s the perfect balance. If you don’t have that kind of a friend, reason it through with yourself or write it out.

3. Go for a walk. The best thoughts can come while you’re walking, and besides the exercise will lift your spirits. If you have a dog, bring him/her.

4. Do something nice for yourself. We’re taught to do nice and help others, but I want you to do something nice for yourself! Treat yourself to a movie, buy yourself a book, or some jewelry, whatever would make you feel happy.

5. Find a way to be needed. I just said to make yourself happy, but one of the best ways to feel happy is to be needed. It’s weird but true. As long as it’s not overwhelming for you, help somebody out.

I hope some of these steps helped you feel a little bit less lousy about yourself. These are just a few things you can try. I’m sure I haven’t exhausted them all. Sometimes I scan Positively Positive, and it’s really hard to stay down after being their a while.

Ciao, bella. xx

Smile and Hello Practice

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someonenewA smile is a curve that sets everything straight. ~Phyllis Diller

Don’t cry because it’s over. Smile because it happened. ~Dr. Seuss

They might not need me; but they might. I’ll let my head be just in sight; a smile as small as mine might be precisely their necessity. ~Emily Dickinson

There are a ton of exercises and techniques I have yet to try in David Burns’s When Panic Attacks. I practically carry it with me wherever I go, and I definitely pull it out to work on cognitive distortions (This is All My Fault, I’m going To Do It All Wrong, I Can’t Get Anything Right, I’m so fat).

Smile and Hello Practice is one of the Interpersonal Techniques to counterbalance Shyness and Loneliness. You might not know this, or you may already know this about me, but I’m very shy. In order to make this a more palatable self-assignment, I thought I would do it at one of the funnest places I know, the Novi Public Librarysmile

The instructions go like this: “If you are shy, you can smile and say hello to 10 strangers per day. Use a 3×5 card to record how many people respond positively, neutrally, or negatively. You’ll often discover that people are much friendlier than you expected—unless you happen to live in Manhattan. I’ve tried this in Manhattan and everyone ignored me! Of course, even that can be helpful, because you quickly get over your fears of rejection.” (David Burns, When Panic Attacks )

This was pretty tough. When I was forced to keep my head up, say hello, and smile, it made me think of how much I look away and avoid human contact.  So, I only managed eight people. Every person except one smiled and said hello back. Plus–I didn’t count them among the eight–when I was at the self-checkout area with my books, there were two little boys with their Mommy. One turned right around and said to me “Hi!” Well, with that cheery face, what could I do except say hi back, and then his compadre said hi as well. So, if you count the two little guys there were ten.

What a feeling! We need connection and contact in this world and I connected in a little teensy way with 10 people.It’s pretty heady. Ever try it yourself? sayhello

Gambling on Goals

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goalsGoals are so crazy popular, aren’t they? I mean, I went looking for one quote on goals for this post, just one, and they were all so contradictory. Some said set your goals high and don’t stop ’til you achieve them. Others said it starts with the spirit, and if that wasn’t true, forget about it. Then there’s the one who says to set small goals and build upon them. So even the meaning of the word goal is somewhat sketchy.

I know of a famous, at least famous on my terms, writing website, which has a whole board (forum) dedicated to the topic of goals and the achievement (or not) thereof. I belonged to it at one time. I did find it somewhat useful, but mostly I felt bad about myself for not achieving the goals I’d set out for the week. I might or might not have been the only person who felt that way, but it’s interesting to note, don’t you think? dont-worry-about-goals

Now, I know I could be feeling this way because I’m still coming off a manic phase and it’s hard for me to focus on any one thing. At Goodreads I’m reading five books at a time still, one of which is a book I’m reviewing for Netgalley. If you haven’t checked out Netgalley, you really should. And then there is Optimism, and the six month’s study I voluntarily upped for. Don’t forget the origami cranes. 😀 My brain also recently lit on zentangle, because it’s supposed to be so good for stress. I bought books and everything. I’ve only made one so far, but my mind is studying and learning (which I think is the opposite of what it’s supposed to do). How is a brain like that supposed to do anything except make it through the day? LOL strongest

With the above thought in mind, I took myself to the gym yesterday morning at 4:00 a.m. I just did it. My goal was to get in there, to buy a pair of headphones, sit on a cycle, and ride for at least fifteen minutes. My biggest worry about achieving the goal was, of course, the stares I might get. But–surprisingly–people didn’t even look at  me; even when the gentleman behind the counter had a hard time getting the cash register to work and it took what seemed like an eternity. No one stared at me while I fumbled with the outer packaging of the headphones, or while I figured out how exactly the cycle worked. In fact no one seemed quite otherwise occupied. Such a monumental surprise for the fat girl who expected finger points and taunts.

I had planned on going later that day (6-7 was a great time, because people were eating dinner) and every day after that. Then I got sick. Really suddenly, like wham, you had enough fun, no more fun for you. I know my thinking is distorted because I’m sick, so I’ll try not to take that too seriously.

Here’s my point. In between setting goals, life happens. So we need to become as flexible as a Gumby toy. Things can change in an instant. So, what am I saying, that I’m not going to the gym anymore? Heck no! But I couldn’t go today, and my body feels like I got hit by a Mack truck (Say, did you know there’s a r/l thing as a Mack truck? I saw one when I was driving a while back!). I’m saying sometimes it may be two steps forward one step back, but there’s always that one step forward.

Don’t forget to loveyourself intensely during this process. It’s hard. You’ll want to rail against everything. But don’t. You’ll be okay. Hang in there, and trust God. Trust your friends.

Peace out. xxlifer

Love Yourself Through the Process

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exercise-cartoon1When I saw this cartoon it made me laugh so hard, and I was drinking coffee at the time. 😀 Then I realized it’s all about expectations and how what we think about things make them difficult. I hope that makes some sense. We dive into recovery and expect so damn much from ourselves from day one. God forbid we don’t meet those expectations. So when we can learn to laugh at ourselves it’s f***ing fantastic!!

When I told the brilliant Dr. Walker this morning (therapist) that it wasn’t fun making paper cranes anymore, and I told him the whole story about how everyone on Facebook (yes I have that much power) knows about my promise to make 1,001 paper cranes in the memory of an old cherished professor. So now it felt like a crushing burden, and it wasn’t a joy any longer. I kept putting it off each day until I was too sleepy. So he said “Why does it have to be 1,001? Why can’t you just make as many paper cranes as you want, keeping the fun in it, thinking of your old prof while you’re making them? The gift is not in the quantity of the cranes, it’s in the gifting of them, it’s in the meaning of them.”

forgiveHow’s your mood lately? Me, I’m ever working on irritability. 😦 I’m a work in progress. Mania is still at an all-time high, so it would be better if I could be in a rubber room right now, but it’s not an option. LOL  

Not so happily, I got in an argument with my sister again on the telephone this morning. Two bipolar people trying to both be right at the same time is so not good. We made up a safe word for when either of us feels things are getting out of hand: orange. Yes, orange. As in: “Orange you glad I asked you to stop talking?” 😉

After that conversation I got off the phone and just wept. But post-therapy, I decided the conversation belonged right here, along with my bad feelings, because I was being way too hard on myself: crapThen I walked away from the crap, literally turned my body away, wiped the stupid tears from my face, walked outside and looked into this:

beauty (That’s me ecstatic about the sunshine and higher temps of an impending spring day.)

I guess what I’m trying to say is this: no matter what you are recovering or healing from, it’s a tough process. To borrow a phrase, Rome wasn’t built in a day. We didn’t get damaged in a day, and we’re not going to get stronger, healthier, more empowered in a day either.

The biggest take-away I want for you to keep in your head with this post that took me forever because I kept nodding off (It’s so not you or the subject matter! Lack of sleep and problems adjusting meds is all. It’ll pass.) is this:

beautiful1

Be careful who you give your power to. Peace out. xx

Distraction, distraction everywhere and not a point to land on.

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bipolar-bear-meme-6014The good news is I’m sleeping better. Five and a half hours of sleep last night.

Bad news is I’m still flitting from thing to thing to thing like a bird in a cage who can’t decide on a perch to settle. As I’m writing this post, I am surrounded on the table by origami papers (for the 1,001 paper cranes, of which I have yet to make one), a jigsaw puzzle, and a book on anxiety. I’m reading all at the same time (picking whichever book fits my fancy at the moment): The Husband’s SecretWhen Panic AttacksThe Mayo Clinic Guide to Stress-Free Living, and The Most Beautiful Girl (for Netgalley). What are you reading?

I have another appt with my psychiatrist at 3:15 tomorrow afternoon. I made an appointment with a therapist (it’s been soooo long since I really got to talk to someone professional) for Wednesday at 12:45. Oh. Oh look, shiny! (I’m joking because otherwise I’d be crying.)

That’s all she wrote. Wish me luck.m

Have a safe and happy Monday. Peace out. xo

Seven Sure Signs You Are NOT Codependent

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1. NO is your favorite word, so it’s never a problem for you to say it when someone makes a request.

2. You never do anything for someone that they are quite capable of doing for themselves.

3. You aren’t loaded up with guilt and shame for things you didn’t do.

4. You detach with love, and not resentment.

5. Far from perfect, you are a work in progress, and you take your own inventory (take stock of what’s going on inside) regularly.

6. You don’t worry about what the loved one in your life might do, say…etc.

7. You take care of yourself.

Peace out.

 

Z is for Zeal

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Well, folks, it’s all over except for the shouting! This is it. I don’t know if I would have made it without the strong encouragement of my friends, especially my online friends.

I do have passion, I have that in spades. It’s just been a really difficult last couple of weeks. I’ve been going through a depression, and it’s been affecting my work, my friendships, everything I’m about. It’s forced me to dig deep on some reserve I never knew I had in order to finish this commitment.

It’s not just about the shiny, shiny blog badge, either (although I’m always up for shiny, shiny things 😉 ). It’s about completion. It’s about finishing what I start. Last year I completed NaNoWriMo for the first time in a long time and that felt great. This feels a lot like that.

What’s your passion? What are you committed to and what’s import to finish today? Don’t wait another moment. The feeling’s indescribable.

V is for Value

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When I was a child my value was tied up in what my parents thought of me, whether my family thought well of me. My father was sick, an alcoholic, so his thinking was affected. He did the best he could at the time.

I’m not terminally unique. Most of us come with some sort of baggage from our childhood. Maybe it’s an alcoholic home, maybe it’s something else, or maybe we grew up in a Leave it to Beaver home and our problem is trying to be too perfect.

The point is we all start with our beginning value from somewhere. It changes and morphs from there, depending on our life experiences, who we know, the people we choose to spend time with and love, and the messages we take into our hearts.

I have been in and out of psychiatric hospitals for many years in my adult life, from the time I was about 27 until just about two years ago, when we bought Lucy, and when I started on Neurontin for my bipolar disorder.

What keeps me steady now? I’m not sure it’s any one thing. I believe it’s a combination of things. Lucy needs me, that’s sure and steady. The Neurontin has been a life-saver in more ways than one, taking care of three symptoms besides balancing my emotions. At Al-Anon I learn that what I have to say matters, that I have a voice . . . and, of course, the best sponsor in the whole wide world. 😉

Do you know that you’re valued in this world? Do you know that someone thinks you are special, just because you are you? I hope so, because it’s true!