nervous system regulation

I’m sorry I was born

Posted on by SomatiCat

I used to let a friend stay in my apartment whenever I was away. She was a hoarder, and her own apartment was almost unlivable. I wanted her to have a place where she could simply exist, even if only for a week or so.

When I returned, I always found my apartment exactly as I had left it, as if nobody had ever been there. She erased every trace of her presence, just as I preferred. My apartment was my safe space, and I wasn’t comfortable having anyone else in it. It amazed me because she couldn’t even pick up the trash that had fallen on the floor in her own apartment. She must have made a tremendous effort to leave no trace of herself.

Then I noticed something.

That was exactly what I did whenever I stayed in someone else’s home. I did my best not to leave any trace of myself, as if I were an intruder.

“I’m sorry I was born” is the famous opening line of No Longer Human by Osamu Dazai. I related to that line deeply when I was a teenager.

My friend had DID (Dissociative Identity Disorder), caused by severe childhood trauma. One of her alters repeated, “I’m sorry. I’m sorry.”

I am sorry to exist.

That was our common ground.

It wasn’t because we were inherently bad, damaged, or worthless. It was because someone had wounded our psyches so profoundly that we could no longer feel we had the right simply to exist.

My friend has since left this world from natural causes, finally free from her suffering. For her, not existing may have been the only way to feel safe.

I am staying with a friend’s family now, where I feel safe. Even so, I still catch myself trying to be invisible—quietly slipping through the kitchen without being noticed—as if something terrible might happen if I were seen.

In a loving family, that wouldn’t have happened.

The Nervous System Remembers

Posted on by SomatiCat

I always have the urge to go to the bathroom before I leave home, especially if I’ll be in a car for a long drive. It doesn’t matter that I went to the bathroom just twenty minutes ago. If I ignore the urge, I feel anxious.

My father used to ask us, his children, “Did you go to the bathroom?” just before we got into his car. If I didn’t take the cue and go “just to be safe,” he would complain, ridicule, and reprimand me if I needed to use the bathroom before his designated pit stop. I was just a kid.

I didn’t realize that my nervous system had been conditioned by my father’s strict rule.

Years later, I took a self-defense class for women. Men wearing ridiculously thick protective gear pretended to be sexual offenders and simulated attacks. The female participants then practiced kicking and striking strategically assigned target areas, just as we had been taught. We trained for several weeks.

At the end of the course, we shared our experiences. One woman said she always felt the urge to go to the bathroom after the simulated attack and defense exercises. She explained that it was exactly what she had done after she was raped. Her story made a deep impression on me.

Our nervous system doesn’t forget.

No amount of talk therapy would have eliminated my urge to go to the bathroom. The body remembers. The nervous system keeps score.

So how do I convince my nervous system that I don’t actually have to pee—that my bladder isn’t full?

Ironically, I learned the answer when I stopped taking an anti-anxiety medication cold turkey.

The medication had been prescribed on an as-needed basis. Over time, for various reasons, I began taking it every day. I didn’t realize I had developed a dependence on it. After the stressful period was over and I went on vacation, I stopped taking it. It was a very low dose, so I had no idea it could cause such severe withdrawal symptoms.

I woke up every hour from nightmares. Throughout the day, I felt a strong urge to urinate every hour, even though my bladder wasn’t full. After ruling out a urinary tract infection—I happened to be staying with a friend who was an infectious disease specialist—I discovered that urinary urgency is a common withdrawal symptom. Because benzodiazepines depress the central nervous system, withdrawal can manifest as an overactivation of the sympathetic nervous system.

If I couldn’t regulate my autonomic nervous system, I worried that I would reinforce the pattern and end up needing to use the bathroom every hour indefinitely.

So I told my nervous system that it was a phantom urge and that my bladder wasn’t going to burst. I held it for thirty minutes longer, then an hour longer. Each day I gradually extended the time before going to the bathroom. After several days, both my bladder and my sleep returned to normal.

One of my friends teaches nervous system regulation techniques for people with CPTSD. I understood the theory, but I hadn’t truly put it into practice. Now I understand how powerful those techniques can be.

I still have moments of anxiety, moments when I used to reach for a pill automatically. Now I see them as signs that my sympathetic nervous system has become unnecessarily activated. Instead, I calm myself with breathing techniques and wait for the activation to pass.

So far, it’s working.

Tinnitus

Posted on by SomatiCat

This essay is about chronic suicidal ideation as a symptom, not an expression of current intent.

I realized that suicidal ideation is like tinnitus for me.

Because of Meniere’s disease, I have tinnitus in one ear. When I was having severe attacks, every morning I woke up hoping the ringing had miraculously disappeared. Every morning, the moment I opened my eyes, it came roaring back. It was a loud, high-pitched sound that was always present. The louder it became, the more likely it was that a severe attack was coming. Even now, I feel anxious whenever I hear the high-pitched sound they use in horror movies to signal that something ominous is about to happen.

Fortunately, my Meniere’s disease went into remission, and I no longer have severe attacks. Some residual symptoms remain. I have lost most of the hearing in one ear. I lose my balance easily. And I still have a constant, low-grade tinnitus in my deaf ear.

Most of the time I am not consciously aware of it, but it is always there. Occasionally it grows louder, and I slap the side of my head with my palm, as if I could reset it. When everything around me is quiet, I hear it.

I have had suicidal ideation since I was very young. The impulse has always been with me. It is just a thought, and I have never seriously acted on it, but I hear a voice saying, “Jump. Jump. Jump.” My mind automatically imagines ways I could kill myself. Sometimes that voice becomes very loud.

After decades of therapy and simply reaching a certain age, I realized that it was never a wish to die.

I once watched a film about an actor who overdosed after a scandal destroyed his career. Did he intentionally kill himself, or was it an accident? The film suggested another possibility: perhaps he simply wanted to sleep deeply, wake up, and reboot his life.

I understood immediately.

What I really wanted was to be free from the roles assigned to me by other people—to stop being a character in someone else’s story. I wanted to begin my own life, free from relational trauma, outside the architecture of my family, free from expectations that had been imposed on me.

When I reached that realization, I proudly told my psychiatrist that my suicidal ideation had disappeared.

But it came back.

Not as loudly as before, but like tinnitus, it is always there. Sometimes it gets a little louder and I notice it. Most of the time it fades into the background and I ignore it. But it is always there.

Perhaps my nervous system developed this pattern because of the life I lived. It is simply following an old neural pathway.

Perhaps what I need now is not to fight it, but to patiently teach my nervous system that I am free.

Help is available

If you’re having thoughts of self-harm or suicide: call, text 988, or start a live chat with Suicide & Crisis Lifeline. It’s free and confidential. You’ll reach someone who is trained to listen and support you.