My poem, defamation, is live in issue IX of High Shelf Press today. This is one of my favorite poems and I’m grateful to share it with some new readers. Go take a look!
*tw* suicide, abuse, assault, anxiety, depression, substance abuse, eating disorders
I once thought that mental health safety plans were only for people who were “really suffering”, only to be used right on the verge of self harm or suicide. But recently, I realized that once someone reaches a place that urgent, it’s too late to make a plan. Asking for help should happen much sooner, immediately after symptoms and warning signs start to appear. Many of us, myself included, think our symptoms aren’t “bad enough” to get any serious help from a hospital or a helpline, but the truth is that it’s much better to ask for help too early than too late. So, based on my limited experience (DISCLAIMER: I am not a mental health professional), here are some helpful insights into creating a mental health safety plan.
- Know your triggers. Do you have something really stressful coming up at work? Are you going to have to have a difficult conversation with someone you love? Are you going to be interacting with someone who makes you feel unsafe? Have you been looking at literally anything on the news? Be able to identify the things that trigger your anxiety and depression (or whatever it is you experience) so you can make sure to have a plan ready before the triggers are present.
- Make a plan while you’re feeling helathy. By the time you find yourself in a hole of panic or depression or suicidal thoughts or substance abuse, you’re not able to make a cohesive plan. Have you been feel good lately? Now is the time to make a plan. Every office building and hotel I’ve ever been in has an emergency evacuation plan posted on each floor. They don’t wait for the building to catch on fire to make an emergency plan. They make the plan while things are still safe and functioning well. Once the emergency begins, the chaos makes logical thinking impossible. It’s important to be thinking clearly when you make a plan for yourself.
- Know your warning signs. Know what to look for within yourself so you’re aware of when you should start to reference the plan you’ve made. If you can stop yourself from spiraling deeper by implementing your plan early on, that’s a huge victory. Knowing yourself and how you respond to triggers is crucial. If you can identify what you’re feeling and understand your symptoms, that’s honestly half the battle.
- Plan for the worst case scenario. As an anxious person, this is not always something I would suggest. When I’m getting on an airplane, I should not imagine the worst case scenario because I’ll find myself in a panic spiral about my plane falling out of the sky in flames. However, when it comes to imaging what you might do at your worst, you need to be prepared. Even if you’ve never harmed yourself or attempted suicide or abused substances or developed disordered eating, mental health can be an unpredictable monster. Know which hotlines to call, even if you’ve never needed them before. Know what resources are available at hospitals near you. Know your therapist’s phone number. It’s not overkill to have the resources at hand.
- Have a support system. Don’t be afraid to ask for help. This is huge for me. I hate asking for help. I’m an #indepedentwoman and I don’t like having to depend on others. But I promise that your friends would much rather get a call at 2am or have you ask them to come sit on the couch with you in silence than know you were suffering and didn’t reach out. List a few people you can call when you’re struggling. If you’re not good at saying how you’re feeling, develop code words with your partner or best friends so you don’t have to do the emotional labor of explaining what’s going on.
This is all fairly new to me, so if you have any suggestions of your own or things that have worked for you, please share them! Also, here are a few resources I’ve found helpful:
- Check out the My 3 app (not sponsored, just a great resource). It’s available for Android and iPhone and provides a place for your safety plan that’s always in your pocket. You can choose friends to contact, list resources for yourself, keep track of your warning signs and coping skills, and make a plan to keep yourself safe all in one spot. 10/10 would recommend.
- If you’re more of a “write it down” type of person, the National Suicide Prevention Lifeline has a great Patient Safety Plan you can print out.
- Lastly, here is a template that I made based on personal experiences. I had trouble finding a template related to interacting with your abuser, so I made my own. Check it out here: Assault/Abuse Survivor Safety Plan Template.
Stay safe out there, friends. It’s a crazy world, and we have to take care of ourselves in order to fight the good fight!
If you are having thoughts of suicide (or if you are concerned about someone), there is help available right now. A trained counselor is ready to talk to you and provide help. Call the National Suicide Prevention Lifeline at 1-800-273-8255. This is a free 24-hour hotline. (Press 1 for a dedicated line for Veterans and their families. Para español, oprima 2.) If emergency medical care is needed, call 9-1-1 or go to the emergency room of the nearest hospital.
*tw: emotional abuse*
EDIT: The image for this post features a man of color and a white woman. This image in no way indicates a correlation between abuse and race. The featured image was chosen for other reasons by the author and should not be taken to imply that men of color are more likely to abuse their partners.
Several years ago, a popular hashtag cropped up that provided a space for people who had endured abusive relationships to share about their experiences. Survivors of emotional and verbal abuse, primarily women, took to Twitter to increase visibility for the types of abuse they had endured. “#HeDoesntHitYouBut his words create bruises just as punches would.” “#HeDoesntHitYouBut treats you like property.” “#HeDoesntHitYouBut he uses breaking up with you as a constant threat.”
At the time, I didn’t say much about it, but I sat back and watched friends and strangers validate my own experiences. It was through this hashtag that I realized the truth of things I had experienced.
In the beginning, he was charming. I was young and still figuring out who I was. I was blown away by the fact that a boy I had just met was interested in me. I was pretty dorky in high school and was still growing accustomed to the fact that men might pay attention to me. I was naive and had unrealistic expectations of what romance should look like. We fell in love over a summer, and it wasn’t until we entered our first few months of long distance that things started to shift.
I would call him and he wouldn’t answer. While I knew I couldn’t expect him to be available every time I called, I would sometimes go three or four days without a call or text from him. I would start to get worried and would contact one of his friends or roommates in a desperate attempt to make sure he was okay. They were never very helpful, and eventually he would reach back out to me. He would give some sort of flimsy excuse about why he had been off the grid, and I would blindly accept his explanation. I wanted him to think I was “chill” and not clingy, and grilling him on where he had been seemed like a definitive way to drive him away. He would disappear like this intermittently during our first year of long distance. Eventually, it stopped. Even after years of being with him, though, I never got a clear answer on his disappearances.
His flightiness was only the beginning. Eventually, he tried to control what I wore and who I spent time with. I wasn’t allowed to wear leggings or yoga pants outside my house because other men might look at me. If he saw a picture of me in work out pants on Facebook, he would call me and question me about whether I had worn them outside the house and why. I wasn’t allowed to wear too much make up. Sometimes, I wasn’t allowed to wear any make up. I initially thought this was romantic. I thought it was evidence that he thought I was naturally beautiful, and maybe that was true, but controlling what I put on my body was not the proper way to show me.
Arguing with him was impossible. Sometimes I would bring up things that were bothering me about him or about our relationship. He would always claim I was making it up or exaggerating. He would say I was attacking him and turn my concern back onto me, claiming I was the one who was flawed. We would never resolve the initial things I brought up and I would leave the conversation feeling like a terrible girlfriend. There were times when these arguments would get heated. I’m not an aggressive or angry person. I very rarely yell or snap at people, but with him, I did. Often over the phone, we would yell and I would hang up with him and throw my phone across the room in exasperation.
Things continued to worsen when I moved to a different city. I made new friends that he had never met and that concerned him. Any time I claimed to be alone studying with a male friend, he would be noticeably suspicious or even blatantly angry. I wanted to spend time with the new friends I was making, but if I told him I wanted to get together with friends instead of visiting him, he would always get angry or at least annoyed.
Perhaps the most disturbing part of this relationship was that he cut me off from my family. My parents never liked him, which, obviously, as an 18 year old, made me even more defiant. However, he gradually convinced me that my parents weren’t the people I thought they were. By the end of the relationship there was a noticeable distance between my parents and myself. He had convinced me, over a period of years, to be completely on his side, mistrusting my family. He manipulated me into believing that he knew what was best for me better than my parents did, so I trusted the things that he told me about them. It was a vicious cycle.
He was never physically violent with me, and I’m grateful for that. There were times when I worried about it, especially when he got angry. Still, I know that plenty of people experience violence and abuse in relationships much more severe that what I catalog here. But if you’ve experienced this sort of gaslighting and manipulation, I want you to know that you’re not alone. If you are reading this and wondering about the state of your own relationship, don’t hesitate to reach out to me or someone you trust. Because this isn’t just about me. It’s about equipping others to leave unhealthy relationships, and healing in the aftermath. It’s about recognizing the signs before it’s too late. It’s about teaching (not exclusively but especially) our men deeper empathy and compassion. Even the strongest among us can be emotionally abused, and the first step toward stopping it is realizing that it’s happening.
TW: sexual assault, emotional abuse
I can’t say when it all started, exactly. When I’m on the train, when I’m walking down the sidewalk, when I’m in a store – I am always on guard. I put on my “resting bitch face” and my sunglasses and my headphones so no one will bother me. I feel much safer when I’m surrounded by only women. This doesn’t mean I hate men. I love my father, I love my partner, I love my male friends. I am not afraid of them because I know them. They have proven to me that they are trustworthy. But sometimes, even the men who find their way into my inner circle are not trustworthy.
I was emotionally abused for years by a previous partner. He told me what I could or couldn’t wear. He expressed an irrational, jealous rage if I ever spent time alone with a male friend. When I went to seminary and developed into a budding feminist, he told me my views were wrong. He yelled at me for taking naps when I was tired instead of spending time with him. He used guilt to control me. At first, though, he was charming. But after a few months of sweeping me off my feet, he became distant and inaccessible while also needing to know everything about what I was doing so he could keep tabs on me. Our relationship went through cycles of growth, but he always returned to his controlling patterns. He taught me that relationship does not mean I should not be afraid.
I was sexually assaulted by a friend. I’ve written about this experience before, but it’s important to emphasize that this didn’t happen to me in a dark, damp alleyway with a scruffy stranger. Like many women, I was assaulted by someone I knew. We had a budding friendship and I was developing feelings for him, but he still took advantage of me when I was vulnerable. He taught me that friendship does not mean I should not be afraid.
If I haven’t even been able to trust the men closest to me, it is not wonder that I feel afraid to walk down the street. I feel my body tense and my heart race each time I pass a man on the sidewalk, bracing myself for catcalling. When I get on the train, I look for a seat next to a woman. When I enter a public restroom, I look around to make sure there are no men lurking in the corners, waiting for an unsuspecting woman to enter.
I work at a social service agency, and we primarily serve men. Whenever I have to walk through our lobby, with rows of men waiting to receive services, I clench my jaw and ball up my fists. I worry about being grabbed. Instead, I usually get comments about my body or asked for my name followed by a “mmm” or a “damn”. While we are currently working to improve what safety looks like in our organization, for the reasons I mentioned as well as several others, it wasn’t until this week that I came to the realization that I am constantly afraid. I am afraid in my workplace. I am afraid on public transit. I am afraid walking to my apartment, even in the daytime. I often create scenarios in my head so that I have a plan prepared if something bad were to happen.
All of this fear is exhausting. Being in a spaces with only female-identifying individuals is like letting out a breath I’ve been holding in. I don’t worry about my body. I don’t worry that my smile will be misinterpreted. I want to feel this way all the time. I don’t want to hold all this fear in my body. But until men can prove to me that they are not a threat, I continue to clench my teeth and ball up my fists. We are learning every day about more reasons to fear men. For the past few months, it seems like every morning there is a new name to add to the list of famous sexual harassers. It’s hard to face a world of men when I hold my own sexual trauma and constantly hear about the trauma of others.
But I don’t want to feel this way. We don’t want to feel this way. Women do not want to be afraid all the time. So, men, prove us wrong. Be kind. Be vulnerable. Show sensitivity. Do not be defensive. Open yourself to the possibility that you don’t know everything. Listen to what we have to say. Do not assume we owe you anything. Do not say something to a woman you don’t know that you wouldn’t say to a man. Stop catcalling. Make sure your coworkers are being fairly compensated. Be confident enough in your sense of self that you do not see a strong woman as a competitor to be squashed. Be our partners, not our hunters.
Disclaimer: This piece deals with gender in a binary way. I apologize to those who are trans, genderqueer, and nonbinary. You have a place in this conversation too, but I cannot speak to your experiences of gender, so I have not included them here. Please speak your own truths to better inform all of us.
*TW: assault, abuse, anxiety and panic*
The semester had just begun and I felt like I really had it together. I was organized, I was going to the gym each morning, I was ahead on my school work. But things were not as perfect as they seemed. I was beginning to doubt my long-term relationship with my then-boyfriend, “Ethan”. I didn’t feel like I could be myself. In retrospect, I now know that I spent years in an emotionally abusive relationship, consistently being told what I wasn’t allowed to wear, who I could hang out with, and that my opinions were wrong. After months of built-up doubt, I finally told Ethan that I needed time to think about what I wanted. He didn’t take it well, which is understandable, but amidst his consistent attempts to control me, his negative reaction pushed me away even further. I wanted out but I had attached myself to him for so long that I wasn’t sure I could make it on my own.
The next day, I went to work at a restaurant, anticipating celebrating at my friend’s birthday party afterward to blow off some emotional steam. I hadn’t eaten much that day. Distraught about the conversation I’d had with Ethan, I didn’t have much of an appetite. Despite this, I showed up at the party after my restaurant shift and had a few drinks. I vented to some friends about what was going on in my relationship, and I got some good advice. After a few hours, though, I lost most memory of much of what happened that night, but I do know how it ended.
As the party winded down, I made what I thought was a responsible decision to stay on my friend’s couch after the party and not drive home. I knew I had no business driving a car, plus it was extremely late, and I planned to leave in the morning once I had sobered up. However, I wasn’t the only one who stayed. A guy I knew from school, “Jacob”, also stayed. Admittedly, I had developing feelings for him. This was part of the reason I had begun to question my existing relationship with Ethan. I thought it was important for me to figure out what I was missing in my current relationship that led me to develop feelings for other people. I now know the answers to that question: kindness, communication, freedom to be myself. But at the time, I just thought I was a bad person for having feelings for someone else, when in fact I was being manipulated and emotionally abused by Ethan.
That night after my friend’s birthday party, I was excited that Jacob had decided to stay. We were alone together, and I hoped we would talk and get to know each other a little more. But that’s not what happened. Because I had not yet sobered up, things happened that night that I did not consent to. My feelings for Jacob did not make these things okay. My lowered inhibitions did not make them okay. What should have happened was this: Jacob, noting I was intoxicated and emotionally vulnerable, put me to bed on the couch and told me to rest up. What did happen was: I stated what I didn’t want, but he insisted that it was okay for him to those things. I don’t know if I said “no” or “stop”, but I do know that Jacob told me what he was going to do to my body instead of asking if it was okay. I know that I told him there were things I didn’t want to do and that he did them anyway. But instead of realizing I had been sexually assaulted, I spent months thinking that I had cheated on Ethan.
I woke up the next day in a constant state of panic. I couldn’t breathe. My heart was beating out of my chest. Partly due to what I perceived as my failure to be perfect and partly due to what I did not realize was a violation of my body, I felt unhinged. This past Sunday, I felt anxious and panicky throughout the whole church service I was attending. I was confused until I remembered the feeling of showing up the morning after my assault, to my internship at that same church, exactly two years ago. I had felt dirty, shameful, unworthy. I thought I had done something terrible that made me a failed pastor and a failed human. I’m not really sure how I moved forward the rest of that semester, but in many ways I’m still recovering. I hate that I still feel the need to use fake names to protect these men or to protect myself from them. Moving toward forgiveness for both of these men is a daily struggle. I still don’t know how to offer forgiveness in a way that doesn’t justify the things that happened to me. Others often say that forgiveness is actually for me and not for them, but I have trouble framing it that way.
I no longer feel like a failure because I know what happened was a result of abuse and assault, not a result of my own moral failings. I needed to get out of my relationship with Ethan in order to fully be myself. I needed to realize what Jacob had done to me in order to be able to heal from it. I still deal with the anxiety and panic that I hold in my body from these experiences. But on this 2-year anniversary of the most terrible thing, I do have the ability to look back and know how strong I am to have survived this. I can look back and see how far I’ve come in managing my anxiety. I can look forward and know that I am now in a relationship with someone who values me as I am, shows me kindness, and doesn’t try to take control of me. I can also look forward and imagine a future where forgiveness is possible, and I think that’s a good place to start.