March 4, 2017 by Courtney
I met with my counselor on Monday, and she decided that we needed to do some psychotherapy before we moved on with EMDR again.
We discussed the fact that I have PTSD on top all of my other mess. We discussed the signs of PTSD and how I have many of them. These signs aren’t always there at once, but they are definitely there. She didn’t circle panic because I haven’t been experiencing that lately, but it is something I have struggled with off and on.
We talked about how I can work through my anxiety. And I learned that caffeine greatly affects my anxiety! I had no idea. So I’m slowly working on reducing caffeine which is hard because I love my coffee and Coke Zero. I use it to cope and to not want alcohol so much. I’m so used to drinking something through the day! At the moment I’m at half caff coffee and I’m drinking less Coke Zeros… including some La Croix sparkling waters and plain water in there. I also drink herbal tea at night.
We talked about learning to talk to myself in a more positive way and how important that is to my anxiety. I need to be practicing that right now…
We talked about how to breathe when I’m in the midst of my anxiety. Deep, slow breaths from my belly.
She reminded me to listen to music that brings about positive thoughts. This is a no brainer for me because I mostly listen to praise music and Christian music (Bethel, JJ Heller, Shane and Shane, David Crowder, etc).
She also reminded me how important getting outside and walking/hiking is for my mental health all around. I plan to go for a short hike this afternoon.
I started working with a dietitian on Monday. We met Tuesday and Wednesday via Zoom. It was so great. I have started the program by listening to audios from her, reading lots of things, doing worksheets. Wednesday I started the food log. The point isn’t for her to see “how healthy” I’m eating (I’m learning that food isn’t inherently good or bad), but for her to see how much I am eating and if I am listening to my body. Paying attention to hunger and satiety cues. Processing through how I’m feeling about things. Making sure I’m doing some sort of joyful movement and taking good care of myself. She also thinks I should reduce my caffeine intake for many reasons (just like my counselor). So I’m working on that. Today I had half caff coffee this morning and water with lunch. I ended up having a few Coke Zeros this afternoon, but that’s a start.
Today was a really rough day. I wrote about it earlier in my post Self Pity and Pressing Into Jesus. It only got worse and I got to where I didn’t want to get off the couch. I also had a very strong urge to want to drink. I ended up having get up and moving because I had to pick up the kids. That was the best thing for me. Then, Robert came home and he made me feel so much better. This evening we’re working together to make dinner (fish tacos, black beans, guacamole, and coleslaw).
We also got to talking about what we can do to help me not have days like this. The biggest thing is that I need to be at AA more often. I was planning to do it online but that hasn’t been happening. I need the face-to-face and accountability. I will go at least on Monday and Wednesday… and maybe Fridays. We’ll see. Also, being in town more will help because it will keep me moving and around others. It’s worth the extra cost in gas to make this happen.