Foo Quotes

impossible is not a word

there is no moment more precious than the exact moment you are living now

Being healed isn’t about feeling nothing. Being healed is about feeling the appropriate emotions at the appropriate times and still being able to come back to yourself. That’s just life.

You have food?" Winter scolded. "I thought you said you were hungry." I'm hungry for other things besides what I have," [Clover] argued.

There are some things your mind has been hiding from you.

I am what I am because I have made myself so.

Listen,' Clover said. 'Don't worry about not being able to come back, I've lived both places, and trust me, you won't be getting the short end of the stick if you end up in Foo. I mean, candy alone...

Here’s a theory: Maybe I had not really been broken this whole time. Maybe I had been a human—flawed and still growing but full of light nonetheless

Well, it's not my fault that you can't manage your money.' You threw away my purse.' I thought it was an enemy.

Over and over, the answer is the same, isn’t it? Love, love, love. The salve and the cure. In order to become a better person, I had to do something utterly unintuitive. I had to reject the idea that punishing myself would solve the problem. I had to find the love.

But the sadness of a lost childhood feels like yearning, impossible desire. It feels like a hollow, insatiable hunger.

What-ifs are for fools. We are here because are meant to be.

Kayso, Foo finally came home and I jumped into his arms and sort of rode him to the ground with a massive tongue kiss so deep that I could taste the burned cinnamon toast of his soul, but then I slapped him, so he didn't think I was a slut. (Shut up, he had wood.) --Being the Journal of Abby Normal

The literature says this is normal for traumatized people. Experts say it’s all part of the three P’s: We think our sadness is personal, pervasive, and permanent. Personal, in that we have caused all the problems we face. Pervasive, in that our entire life is defined by our failings. And permanent, in that the sadness will last forever.

There is no moment more precious than the exact moment they are living. And that exact moment has a lot to do with how future moments play out.

Wufju fay foo im?” he asks, with his mouth mostly full. “I tried to explain as much as I could,” Poppet says. “I think I made an analogy about cake.” “Well, that must have worked,” Widget says. “Who doesn’t like a good cake analogy?

No matter what I do, no matter where I try to find joy, I instead find my trauma. And it whispers to me: “You will always be this way. It’s never going to change. I will follow you. I will make you miserable forever. And then I will kill you.

He came into the world like a delivery that no one knew what to do with, and nobody wanted to sign for.

The King is only fond of words, and cannot translate them into deeds.

It made perfect sense to me later in life when I discovered that the Chinese word for endurance is simply the word knife on top of the word heart. You walk around with a knife in your heart. You do it with stoicism. This is the apex of being.

people with C-PTSD can often assume problems are about them—not out of selfishness or narcissism but because they want to have enough control to be able to solve the problem.

Forgiveness is this act of love where you say to someone, ‘You’re an imperfect being and I still love you.’ You want to have this energy of ‘We’re not giving up on each other; we’re in this for the long haul. You hurt me. And, yes, I hurt you. And I’m sorry, but you’re still mine.’ 

He looked like he always did. Jeans and a black Foo Fighters t-shirt, his hair lay over his forehead and around his ears. I pushed my hand through it. "It's perfect. It's you." He grinned, shaking his head. "Zeke told me to wear leather, lots of it." "And you're rebelling?" I said through a laugh. "I'm telling him to subtly screw himself.

Hatred, I learned quickly, was the antidote to sadness. It was the only safe feeling. Hatred does not make you cry at school. It isn’t vulnerable. Hatred is efficient. It does not grovel. It is pure power.

What was that you gave me to eat?" Winter panicked. A Filler Crisp," Clover said, his eyes seventy percent concerned and thirty percent mischievous.

Trauma isn’t just the sadness that comes from being beaten, or neglected, or insulted. That’s just one layer of it. Trauma also is mourning the childhood you could have had. The childhood other kids around you had. The fact that you could have had a mom who hugged and kissed you when you skinned your knee. Or a dad who stayed and brought you a bouquet of flowers at your graduation. Trauma is mourning the fact that, as an adult, you have to parent yourself. You have to stand in your kitchen, starving, near tears, next to a burnt chicken, and you can’t call your mom to tell her about it, to listen to her tell you that it’s okay, to ask if you can come over for some of her cooking. Instead, you have to pull up your bootstraps and solve the painful puzzle of your life by yourself. What other choice do you have? Nobody else is going to solve it for you.

When the sky falls, use it as a blanket,

Not likely. Dreams are pretty and usually involve horses or rainbows or castles, or big-

It’s okay to have some things you never get over.

Here’s a theory: Maybe I had not really been broken this whole time.

Don't bruise the Foo!

The PTSD had always told me I am alone. That I am unlovable. That I am toxic. But now, it is clear to me: That was a lie. My PTSD clouded my vision of what was actually happening.

It takes an intellectual and physical effort to shove aside the comfortably worn neural pathways and go in a different direction.

Dissociation exists for a reason. For millennia, our brains and bodies have removed us from our pain so we can keep moving forward. A tiger just ate your wife? Bummer, but breaking down or freezing up is not an option. You better go out hunting today or your kids will starve. Your house was just destroyed in an air raid? Okay, but you have to pack up what’s left and find new shelter, now. Feelings are a privilege.

because of its repetitive nature, complex trauma is fundamentally relational trauma. In other words, this is trauma caused by bad relationships with other people—people who were supposed to be caring and trustworthy and instead were hurtful. That meant future relationships with anybody would be harder for people with complex trauma because they were wired to believe that other people could not be trusted. The only way you could heal from relational trauma, he figured, was through practicing that relational dance with other people. Not just reading self-help books or meditating alone. We had to go out and practice maintaining relationships in order to reinforce our shattered belief that the world could be a safe place. “Relationships

There is no dignity in a crying toothpick.

The car emitted on last gasp and rolled to a stop, in the middle of the Altlantic Ocean. "We're here," Leven tried to joke.

You don’t have to fix anything to deserve love. I love you for who you are. You can fuck up. You can do whatever you want and you’ll still deserve love.

The difference between regular PTSD and complex PTSD is that traditional PTSD is often associated with a moment of trauma. Sufferers of complex PTSD have undergone continual abuse—trauma that has occurred over a long period of time, over the course of years. Child abuse is a common cause of complex PTSD.

[Clover] secretly hitched a ride with a nice German couple and their new baby...Clover appeared to the baby, so as to be a delightful, soothing surprise. Well, the child did like Clover. In fact, she held him and cooed. When the parents turned around to look at her and saw their child holding a furry, living creature, they needlessly panicked.

I learned two critical things that day. First: Just because the wound doesn’t hurt doesn’t mean it’s healed. If it looks good and it feels good, it should be all good, right? But over the years I’d smoothed perfect white layers of spackle over gaping structural holes. And the second thing I learned was: My parents didn’t love me.

But unfortunately, I do not have one foundational trauma. I have thousands. So my anxious freak-outs are not, as the books say, "temporal." They don't only occur when I see an angry face or someone pulls a driver out of their golf bag. My freak-outs are more or less constant, a fixed state of being. That infinite plethora of triggers makes complex PTSD more difficult to heal from than traditional PTSD. And the way the books seem to think about it, our fixed state of being also makes us more problematic.

Foo shuddered. It had been less than an hour since the cops led Abby away and already he missed her like a severed limb. It was embarrassing. How could hormones and hydrostatic pressure make you feel like this? Love was very unscientific.

Things that aren't important, that have nothing to do with winning and losing, don't have to be a rule.

What if I say I'm not like the others What if I say I'm not just another one of your plays You're the pretender What if I say I will never surrender

Cats learned how to fly that evening,...

The essence of what trauma does to a person is it makes them feel like they don’t deserve love,” the voice in my headphones said. I was on the train, on my way to yet another doctor’s appointment, but this statement rang so true that I dug furiously through my bag and pulled out a notebook to write it down. I was about to put away my pen when I heard another especially good line, so I kept it out, writing furiously on my lap. My friend Jen, who often sends me little poems and links throughout the day, sent me this podcast—Road to Resilience,

Pearl Jam is a band I have a lot of respect for. Nirvana and Sonic Youth I feel the same way about. Mumford & Sons, My Morning Jacket, Wilco, Givers, and Foo Fighters are just some of my favorites. I respect bands that give me something of themselves that I can feel. ("Posing" bands turn me off generally speaking.) It all has to do with a feeling I have about them. That is what music is to me, a feeling. It's similar with people too.

There is nothing quite as painful as a truly awkward silence.

Again, women who experienced childhood trauma are 80 percent more likely to experience painful endometriosis.[4] They’re much more likely to develop premenstrual dysphoric disorder. More likely to develop fibroids.[5] It may affect fertility.[6] They’re at greater risk for postpartum depression[7] and depression in menopause.[8]

Amy turned to Nellie. "Can you create a diversion to draw the clerk outside?" The au pair was wary. "What kind of diversion?" "You could pretend to be lost," Dan proposed. "The guy comes out to give you directions, and we slip inside." "That's the most sexist idea I've ever heard," Nellie said harshly. "I'm female, so I have to be clueless. He's male, so he's got a great sense of direction." "Maybe you're from out of town," Dan suggested. "Wait–you are from out of town." Nellie stashed their bags under a bench and set Saladin on the seat with a stern "You're the watchcat. Anybody touches those bags, unleash your inner tiger." The Egyptian Mau surveyed the street uncertainly. "Mrrp." Nellie sighed. "Lucky for us there's no one around. Okay, I'm going in there. Be ready." The clerk said something to her–probably May I help you? She smiled apologetically. "I don't speak Italian." "Ah–you are American." His accent was heavy, but he seemed eager to please. "I will assist you." He took in her black nail polish and nose ring. "Punk, perhaps, is your enjoyment?" "More like a punk/reggae fusion," Nellie replied thoughtfully. "With a country feel. And operatic vocals." The clerk stared in perplexity. Nellie began to tour the aisles, pulling out CDs left and right. "Ah–Artic Monkeys–that's what I'm talking about. And some Bad Brains–from the eighties. Foo Fighters–I'll need a couple from those guys. And don't forget Linkin Park..." He watched in awe as she stacked up an enormous armload of music. "There," she finished, slapping Frank Zappa's Greatest Hits on top of the pile. "That should do for a start." "You are a music lover," said the wide-eyed cashier. "No, I'm a kleptomaniac." And she dashed out the door.

Anna was, Livia is, Plurabelle's to be. Northmen's thing made southfolk's place but howmulty plurators made eachone in per-son? Latin me that, my trinity scholard, out of eure sanscreed into oure eryan! Hircus Civis Eblanensis! He had buckgoat paps on him, soft ones for orphans. Ho, Lord! Twins of his bosom. Lord save us! And ho! Hey? What all men. Hot? His tittering daugh-ters of. Whawk? Can't hear with the waters of. The chittering waters of. Flitter-ing bats, fieldmice bawk talk. Ho! Are you not gone ahome? What Thom Malone? Can't hear with bawk of bats, all thim liffey-ing waters of. Ho, talk save us! My foos won't moos. I feel as old as yonder elm. A tale told of Shaun or Shem? All Livia's daughter- sons. Dark hawks hear us. Night! Night! My ho head halls. I feel as heavy as yonder stone. Tell me of John or Shaun? Who wereShem and Shaun the living sons or daughters of? Night now! Tell me, tell me, tell me, elm! Night night! Telmetale of stem or stone. Beside the rivering waters of, hitherandthithering waters of. Night!

And I’ll wager you thought him the handsomest thing that ever you saw in your life.” “I did. And if you stuck him, and stuffed him, and hung him on the wall, I’d be very glad to admire him. But in life he’s an arrogant pig, and I didn’t care for him at all. ‘Mind who you look at, wench.’ Foo!

But how was I to begin letting it go when anger was the force that gave me momentum? My anger was my power. It was what protected me. Without it, wouldn’t I be sad and naked?

But grounding and gratitude were palliative care versus curative care. I was still treating the symptoms without treating the source, and I would never truly be healed unless I confronted it.

My fear of being abandoned forced me to need proof of love in abundance, over and over and over again, a hundred times a day.

Because expressing the kindness to yourself that you deserve often reminds you of the kindness you didn’t get.

Learning to walk again I believe I've waited long enough Where do I begin Learning to talk again Can't you see I've waited long enough Where do I begin

The only thing I'll ever ask of you, you've got to promise not to stop when I say when

Grounding 101 tips: Open your eyes. Put your feet solidly on the floor. Look at your hands and feet. Recognize they are adult hands and feet. Name five things you can see and hear and smell.

In Gretchen Schmelzer’s excellent, gentle book, Journey Through Trauma, she insists on the fifth page: “Some of you may choose a therapist: a psychiatrist, psychologist, social worker, counselor, or member of the clergy. Some of you may choose some form of group therapy. But I am telling you up front, at the beginning: in order to heal, you will need to get help. I know you will try to look for the loophole in this argument—try to find a way that you can do this on your own—but you need to trust me on this. If there were a way to do it on your own I would have found it. No one looked harder for that loophole than I did.

So it felt significant—generous—for Auntie to sit here and tell me that the way my mother raised me was unfair. It was a permission of sorts to recognize—even among this generation that was so inured to pain—that the way I was brought up was not right. Not how it was supposed to be.

THE SOUNDTRACK OF WES AND LIZ Someone Like You | Van Morrison Paper Rings | Taylor Swift Lovers | Anna of the North ocean eyes | Billie Eilish Bad Liar | Selena Gomez Public Service Announcement (Interlude) | Jay-Z Up All Night | Mac Miller How Would You Feel (Paean) | Ed Sheeran Hello Operator | The White Stripes Paradise | Bazzi Sabotage | Beastie Boys Feelin’ Alright | Joe Cocker Someone Like You | Adele Monkey Wrench | Foo Fighters Bella Luna | Jason Mraz Forrest Gump | Frank Ocean Electric (feat. Khalid) | Alina Baraz Kiss | Tom Jones Enter Sandman | Metallica Death with Dignity | Sufjan Stevens We Are Young | fun. feat. Janelle Monáe New Year’s Day | Taylor Swift River | Joni Mitchell

The books taught me that when we live through traumatic experiences, our brains take in the things around us that are causing the greatest threat, and they encode these things deep into our subconscious as sources of danger.

So instead of trying to convince everyone I was normal, I leaned into my freakishness, doubled down on my fury. In his adult circles, my father wasn’t faring much better.

Pain is about feeling real, appropriate, and valid hurt when something bad happens. Suffering is when you add extra dollops to that pain. You’re feeling bad about feeling bad.” “Double punishment,” I clarify. “Yes. So getting rid of suffering means you’re not adding to the pain.

But I thought I fixed this problem, I muttered to myself all day long. I thought I became a nice girl. I picked and picked at my memories, trying to figure out how, despite my best efforts, the horrible, rotten core at the center of myself managed to get past my defenses and worm its way out.

When a straight man puts on a dress and gets his sexual kicks, he is a transvestite. When a man is a woman trapped in a man's body and has a little operation, he is a Transsexual. When a gay man has WAY too much fashion sense for one gender he is a drag queen. And when a tired little Latin boy puts on a dress, he is simply a boy in a dress!

And scientists have found that some people who suffer from depression, anxiety, or C-PTSD have overactive DMNs. Which makes sense. The DMN is the seat of responsibility and insecurity. It can be a punishing force when it over-ruminates and gets caught in a toxic loop of obsession and self-doubt. The DMN can be silenced significantly by antidepressants or hallucinogenic substances. But the most efficient cure for an overactive DMN is mindfulness.

It isn’t just racism. Being part of an oppressed minority group—being queer or disabled, for example—can cause C-PTSD if you are made to feel unsafe because of your identity. Poverty can be a contributing factor to C-PTSD. These factors traumatize people and cause brain changes that push them toward anxiety and self-loathing. Because of those changes, victims internalize the blame for their failures. They tell themselves they are awkward, lazy, antisocial, or stupid, when what’s really happening is that they live in a discriminatory society where their success is limited by white supremacy and class stratification. The system itself becomes the abuser. When my boss said I was “different,” I thought it meant broken. Now I think it meant something else.

But after a couple of weeks of listing things I was grateful for, I came to see that the little things were everything. The little things were what I held on to at the end of the day. Single jokes that gave me the giggles. A beautiful flower arrangement, viewed through the window of a café. The fact that my cat came to cuddle me when she saw I was sad. These things gave me hope, pleasure, solace. Together, they added up to a fulfilling life. If a simple flower arrangement could make this world just a little more bearable, then perhaps my own small actions meant more than I was giving them credit for. Maybe when I made dinner, or listened to a friend rant, or complimented a woman on her incredible garden, I was helping make this world survivable for others. Perhaps that evening, when tallying up their own wins and losses for the day, someone would think of something I’d done and smile.

I go from Wikipedia to a government page about C-PTSD as it relates to veterans. I read the list of symptoms. It is very long. And it is not so much a medical document as it is a biography of my life: The difficulty regulating my emotions. The tendency to overshare and trust the wrong people. The dismal self-loathing. The trouble I have maintaining relationships. The unhealthy relationship with my abuser. The tendency to be aggressive but unable to tolerate aggression from others.

At the same time, in my readings, I discovered some evidence that traditional talk therapy might not actually be particularly effective for C-PTSD. In The Body Keeps the Score, van der Kolk writes about how talk therapy can be useless for those whom “traumatic events are almost impossible to put into words.” Some people are too dissociated and distanced from these traumatic experiences for talk therapy to work well. They might not be able to access their feelings, let alone convey them. For others, they’re in such an activated state that they have a hard time reaching into difficult memories, and the very act of recalling them could be retraumatizing. One study showed that about 10 percent of people might experience worsening symptoms after being forced to talk about their trauma.

Gratitude lifted my baseline mood up from being constantly seared by the pain of existence to living a largely satisfying life. Joy returned for the first time in a long time. I laughed easily, enjoyed the company of friends, hated myself less. I felt mostly like I had before my recent meltdown…effective, happyish.

Therapists instead prefer to take on YAVIS—Young, Attractive, Verbal, Intelligent, and Successful clients.[3] They love an amenable type, someone who is curious about their internal workings and eager to plumb them, someone who’s already read articles in The New Yorker about psychology to familiarize them with the language of metacognition and congruence. Good luck if you’re a regular-ass Joe who’d rather watch It’s Always Sunny in Philadelphia.

It’s okay to have some things you never get over. In the span of half an hour, this man whom I had known for less than a season did what nobody in my life ever had: He took all of my sins and simply forgave them. He didn’t demand relentless improvement. There were no ultimatums. He asserted that I was enough, as is. The gravity of it stunned me into silence. Joey was the opposite of the dread.

these negative emotions are not simply something to endure and erase. They are purposeful. Beneficial. They tell us what we need. Anger inspires action. Sadness is necessary to process grief. Fear helps keep us safe. Completely eradicating these emotions is not just impossible—it’s unhealthy. These negative emotions only become toxic when they block out all the other emotions. When we feel so much sadness that we can’t let any joy in. When we feel so much anger that we cannot soften around others. True mental health looks like a balance of these good and bad feelings. As Lori Gottlieb says in her book Maybe You Should Talk to Someone, “Many people come to therapy seeking closure. Help me not to feel. What they eventually discover is that you can’t mute one emotion without muting the others. You want to mute the pain? You’ll also mute the joy.

Best Of You I've got another confession to make I'm your fool Everyone's got their chains to break Holdin' you Were you born to resist or be abused Is someone getting the best, the best, the best, the best of you Is someone getting the best, the best, the best, the best of you Or are you gone and onto someone new I needed somewhere to hang my head Without your noose You gave me something that I didn't have But had no use I was too weak to give in Too strong to lose My heart is under arrest again But I'll break loose My head is giving me life or death But I can't choose I swear I'll never give in I refuse Is someone getting the best, the best, the best, the best of you Is someone getting the best, the best, the best, the best of you Has someone taken your faith Its real, the pain you feel Your trust, you must Confess Is someone getting the best, the best, the best, the best of you Oh... Oh...Oh...Oh... Oh...Oh...Oh... Oh...Oh...Oh... Oh... Has someone taken your faith It's real, the pain you feel The life, the love You'd die to heal The hope that starts The broken hearts Your trust, you must Confess Is someone getting the best, the best, the best, the best of you Is someone getting the best, the best, the best, the best of you I've got another confession my friend I'm no fool I'm getting tired of starting again Somewhere new Were you born to resist or be abused I swear I'll never give in I refuse Is someone getting the best, the best, the best, the best of you Is someone getting the best, the best, the best, the best of you Has someone taken your faith It's real, the pain you feel Your trust, you must Confess Is someone getting the best, the best, the best, the best of you Oh...

Catherine was right. Estrangement is not freeing. It has not felt joyful. It has not been happy. It has only felt necessary, and even that is something I question all the time: Does this make me selfish? Does it make me cruel? Then I think of the Thao Nguyen lyric, You made a cruel kid. Come look what you did. The silence now is not so different from the lonely holidays I endured over the years, an extension of the months of silence we’d exchanged but more total. There is one major difference: I don’t have to work on earning his love anymore.

The results of the study were astoundingly clear: The more childhood trauma someone had suffered, the worse their health outcomes were in adulthood. And their risk for contracting diseases didn’t go up just a few percentage points. People with high ACE scores were about three times as likely to develop liver disease, twice as likely to develop cancer or heart disease, four times as likely to develop emphysema.[2] They were seven and a half times more likely to become alcoholics, four and a half times more likely to suffer from depression, and a whopping twelve times more likely to attempt suicide.[3] Scientists have learned that stress is literally toxic. Stress chemicals like cortisol and adrenaline surging through our bodies are healthy in moderation—you wouldn’t be able to get up in the morning without a good dose of cortisol. But in overwhelming quantities, they become toxic and can change the structure of our brains. Stress and depression wear our bodies out. And childhood trauma affects our telomeres. Telomeres are like little caps on the ends of our strands of DNA that keep them from unraveling. As we get older, those telomeres get shorter and shorter. When they’ve finally disappeared, our DNA itself begins to unravel, increasing our chances of getting cancer and making us especially susceptible to disease. Because of this tendency, telomeres are linked to human lifespan. And studies have shown that people who suffered from childhood trauma have significantly shortened telomeres.[4]

So this is healing, then, the opposite of the ambiguous dread: fullness. I am full of anger, pain, peace, love, of horrible shards and exquisite beauty, and the lifelong challenge will be to balance all of those things, while keeping them in the circle. Healing is never final. It is never perfection. But along with the losses there are triumphs. I accept the lifelong battle and its limitations now. Even though I must always carry the weight of grief on my back, I have become strong.

Do you think I am a foo, Masha? All this time, and you speak to me as though I were a flighty pinprick of a girl. I am a magician! Did you ever think, even once, that I loved lipstick and rouge for more than their color alone? I am a student of their lore, and it is arcane and hermetic beyond the dreams of alchemists. Did you ever wonder why I gave you so many pots, so many creams, so much perfume? ... Cosmetics are an extension of the will. Why do you think all men paint themselves when they go to fight? When I paint my eyes to match my soup, it is not because I have nothing better to do than worry over trifles. It says, I belong here, and you will not deny me. When I streak my lips red as foxgloves, I say, Come here, male. I am your mate, and you will not deny me. When I pinch my cheeks and dust them with mother-of-pearl, I say, Death, keep off, I am your enemy and you will not deny me. I say these things, and the world listens, Masha. Because my magic is as strong as an arm. I am never denied.

Self-parenting exercises taught me to slowly rebuild healthy self-talk. But it must be said: Even though I know reparenting had helped dozens of my friends and acquaintances, almost everyone has told me it’s exhausting. Reparenting takes time, and concentration, and calmness. It takes an intellectual and physical effort to shove aside the comfortably worn neural pathways and go in a different direction. And even though that effort comes with joyous rewards, sometimes it also comes with sadness. Because expressing the kindness to yourself that you deserve often reminds you of the kindness you didn’t get.

A true thing about seeds is that they don't always stay seeds. In addition, most seeds grow up to be something. Some become plants or trees that then go about producing more seeds. Some seeds get popped and eaten and...well, you probably have a pretty good idea of what happens to things after they get eaten. Some seeds are dried, some are pressed for oil, and some simply end up in bean bags or as the rattle in a baby's toy. It's probably fair to say that the life and times of a seed isn't necessarily the most exciting thing in the world, but what the seed lacks in excitement, it makes up for in miracles. It's a miracle that a tiny seed can change from a dot in your palm into a towering tree whose wood can be made into the home you live in or the paper books are printed on.

Trauma isn’t just the sadness that comes from being beaten, or neglected, or insulted. That’s just one layer of it. Trauma also is mourning the childhood you could have had. The childhood other kids around you had. The fact that you could have had a mom who hugged and kissed you when you skinned your knee. Or a dad who stayed and brought you a bouquet of flowers at your graduation. Trauma is mourning the fact that, as an adult, you have to parent yourself.

A healthy heart doesn’t pump at the same rate all the time. That would actually be a really unhealthy heart. The healthiest hearts are adaptable, and the quicker they adapt, the better. When you start running, your heart should ideally speed up quickly. Then, when you rest, it should slow down quickly. It’s the same for your emotions. When something really tragic happens, it would be weird if you were still happy, right? Or if you just sat there with no reaction. When something tragic happens, you should be there with that pain, feeling that sadness. When something unjust happens, you should feel how aggravating it is. And then, after you’ve sat with those feelings for the appropriate amount of time—and it could be an hour, or a day, or months, depending on the severity of what happened—then, you can go back to a state of rest. Or joy. Or whatever. Being healed isn’t about feeling nothing. Being healed is about feeling the appropriate emotions at the appropriate times and still being able to come back to yourself. That’s just life.

One day in the future, I will show my child her great-grandmother’s jade, the little gold rabbit with the ruby eyes. I will tell her that this will be hers. I will tell her all the stories about how our family survived, about the wars, and the gambling dens, and, yes, eventually even the golf club. I will tell her that when the sky falls, she should use it as a blanket. And then I will give her the shining thing, the thing that none of us got, the thing that only I, in all of my resilient power, can give. The thing that all this pain has given me. I will hold her tight and tell her that I love her more than anything in the world. That she can always come to me for anything at all, and I will fix it if it needs fixing or just listen if she needs to be listened to. And as long as I live, I will never leave.

There is overwhelming evidence that meditation can increase focus and decrease anxiety, depression, and cortisol flooding. There is evidence that it decreases activation in the amygdala, one epicenter of fear in the brain, and increases activity in the prefrontal cortex. People who meditate are able to unstick themselves from cyclical, dangerous thinking and see things from a calmer, more positive perspective. The sympathetic nervous system, or the fight or flight system, is activated by stress. This is the system that gets us ready to run. The counter to this is the parasympathetic nervous system, the resting and digesting system. It lowers heart rate and blood pressure, slows breathing, and directly counters the stress response. Meditation activates the parasympathetic nervous system. It’s literally the antidote to stress. Plus, it’s what all the evolved, cool girls who look good without makeup are doing, according to social media.

The point of this journal was to improve my writing skills, but it was also to preserve my well-curated childhood. She hoped that as an adult, I would flip through this notebook fondly, letting it fill me with sentimental memories. But as I read through it now, it appears her mission miscarried. I have no recollection of the Santa Cruz trip, or this lion dance, or that trip to the beach in Mendocino. The only thing I remember vividly is that clear plastic ruler on my palm.

Can I ask how it impacts your relationships in a toxic way?” “I’m just noticing things. All the time. Bad behaviors. Like, I tend to categorize people as ‘safe’ or ‘unsafe.’ And when I don’t like somebody, I see them as unsafe and I can’t deal with them. And then whenever anybody’s upset, I’m not good with sitting with their discomfort. I’m always trying to help and fix. And some people have told me I have a tendency to make things about myself. And I’m negative and I’m always complaining about my life. And I always feel like I’m having a crisis because I’m still not good enough at self-soothing.

I was taught that punishment and shame were the logical and necessary reactions to screwing up. The benefit of punishment was that it would keep my wild and terrible natural tendencies in line. It would shame me into being better. “Justice is the firmest pillar of good government,” after all, and justice meant people had to pay for their mistakes. When something went wrong, there had to be fault. There had to be blame. There had to be pain. Now I knew I was wrong. Punishment didn’t make things better. It mucked things up even more. The father’s self-punishment did not grant him his daughter’s forgiveness. It did not whip his sins out of him. Instead, it removed him from his family by isolating him in a prison of self-loathing. Locked in this prison, he couldn’t hear what his daughter needed. He couldn’t give her what she was asking for. There was blame and pain in spades. But all of this actively prevented him from making amends, from healing his relationship with his daughter. Punishment did not ease Willow or Jeremy or the other children at Mott Haven back into their circles of friends. Punishment excludes and excises. It demolishes relationships and community. I could not believe it had taken me this long to realize that punishment is not love. In fact, it is the opposite of love. Forgiveness is love. Spaciousness is love.

At the Emory University School of Medicine in 2013, researchers conducted an experiment with male mice. They exposed the mice to the smell of cherry blossoms, then gave them an electric shock. The mice came to associate the smell of cherry blossoms with danger. Eventually, the mice were able to identify the smell at trace concentrations. The smell receptors in their brain enlarged—they changed to identify the scent. Researchers even identified changes in the mice’s sperm. Then, after the mice had offspring, the researchers exposed this next generation of mice to the cherry blossom scent. Despite the fact that these mice had never smelled cherry blossoms before and had never been shocked, they still shuddered and jumped when it wafted into their cages. This generation of mice had inherited their parents’ trauma.

am not always curious, of course. When I perceive someone being rude to me, I do not get it together to practice this dance of attunement every day. Not even most times. But more and more, I am curious enough to ask the magic question: “What do you need?” These four words open doors and break down walls. With the benefit of understanding, we are no longer two separate beings floating through these threads alone. We are giving and receiving. Two reciprocal atoms hugging each other through the turmoil around us. I hurt you. You hurt me. You’re mine.

Brain scans prove that patients who’ve sustained significant childhood trauma have brains that look different from people who haven’t. Traumatized brains tend to have an enlarged amygdala—a part of the brain that is generally associated with producing feelings of fear. Which makes sense. But it goes further than that: For survivors of emotional abuse, the part of their brain that is associated with self-awareness and self-evaluation is shrunken and thin. Women who’ve suffered childhood sexual abuse have smaller somatosensory cortices—the part of the brain that registers sensation in our bodies. Victims who were screamed at might have an altered response to sound. Traumatized brains can result in reductions in the parts of the brain that process semantics, emotion and memory retrieval, perceiving emotions in others, and attention and speech. Not getting enough sleep at night potentially affects developing brains’ plasticity and attention and increases the risk of emotional problems later in life. And the scariest factoid, for me anyway: Child abuse is often associated with reduced thickness in the prefrontal cortex, the part of the brain associated with moderation, decision-making, complex thought, and logical reasoning. Brains do have workarounds. There are people without amygdalae who don’t feel fear. There are people who have reduced prefrontal cortices who are very logical. And other parts of the brain can compensate, make up the lost parts in other ways. But overall, when I looked at the breadth of evidence, the results felt crushing. The fact that the brain’s cortical thickness is directly related to IQ was particularly threatening to me. Even if I wasn’t cool, or kind, or personable, I enjoyed the narrative that I was at least effective. Intelligent. What these papers seemed to tell me is that however smart I am, I’m not as smart as I could have been had this not happened to me. The questions arose again: Is this why my pitches didn’t go through? Is this why my boss never respected me? Is this why I was pushed to do grunt work in the back room?

Dr. Ham admitted he’d approached the story about my aunt with “asshole energy” and had perhaps been overly critical too quickly. But, he said, “In my mind, the most helpful thing for you is to be reconnected with another person. Self-regulation is a very insular thing. That’s just survival. Like, ‘I’m not going to actually learn how to be connected to you, but at least I’m going to be able to regulate how upset I get from you.’ And I don’t want you to just be self-regulating in a corner by yourself. Shame makes you want to hide and tuck away. But what if instead you were in this state where you could ask, ‘Who are you? What do you need from me right now? And what do I need from you?’ ” What would I have said to my aunt if I hadn’t been triggered? If I’d had the time and mental ability to ask all of those questions? Maybe I would have said something like: “I understand that having difficult in-laws was part of your experience, and for that I’m sorry. But I love my in-laws, and in America, they are my only family. So you saying they aren’t my real family—it’s hurtful.

Barrett said that when we’re dehydrated, we don’t necessarily feel thirsty—we feel exhausted. When we have something odd happening in our stomach, our body doesn’t quite know if we have a menstrual cramp or a stomachache or if we need to poop. We might not even be aware for a long period of time that our stomach hurts. And this isn’t unique to people with PTSD. It’s normal, everyday bodily dissociation that we all suffer from. If we find ourselves in a shitty mood, we might not necessarily be mad about a certain trigger. We could just be running at a metabolic deficit. Our body might be screaming “I NEED FUNYUNS” while we project our hangriness onto, say, this poor sweaty schmuck who’s breathing too loud in the elevator. But Barrett said that PTSD does make these inclinations worse. It affects a variety of systems in the body, throwing them all out of whack. Our hearts might beat faster. Our lungs might pump harder. Our body budget can get tipped off-balance more easily. And when it does, our reactions to these deficits can feel outsized. “Make sure that you get enough sleep, make sure you exercise, make sure that you eat in a healthful way,” she told me when I asked her what I could do to be a better person. When I countered that that didn’t seem like enough, she kindly offered, “You know, all you can do is take as much responsibility as you can. And sometimes it’s the attempt that matters, you know, more than the success.” Then she chuckled at herself. “That’s a very Jewish mother response!” So, first step of hacking my brain: sustaining it with enough oxygen and nutrients

There is a ton of literature now—including TED Talks and Michael Pollan’s book How to Change Your Mind—about psilocybin and MDMA being highly effective medications for PTSD. Anecdotal stories abound of suffering veterans emerging from one meaningful trip completely cured, with a new vigor for life. Shrooms in particular have proved to be a great salve for people with terminal illnesses. The oncoming specter of death can be terrifying, but after these suffering patients emerge from their hallucinogenic experiences, many are at peace with their lives and deaths, content to be absorbed back into the fabric of the universe. Shrooms have also been shown to suppress your DMN and dissolve your ego, allowing you to look at your life with a childlike, brand-new perspective. They can draw connections between disparate parts of the brain, building creative solutions to our life’s struggles and strengthening areas we don’t use frequently enough.

Months later, I learned that what happened that first day at restorative yoga hadn’t been entirely spiritual—I hadn’t just found the exact spot on the astral plane to tap into my sacred core. Instead, my instructor’s techniques happened to be the perfect mechanism to turn down my DMN. The default mode network is so-called because if you put people in an MRI machine for an hour and let their minds wander, the DMN is the system of connections in our brain that will light up. It’s arguably the default state of human consciousness, of boredom and daydreaming. In essence, our ego. So if you’re stuck in a machine for an hour, where does your mind go? If you’re like most people, you’ll ruminate on the past or plan your future. You might think about your relationships, upcoming errands, your zits. And scientists have found that some people who suffer from depression, anxiety, or C-PTSD have overactive DMNs. Which makes sense. The DMN is the seat of responsibility and insecurity. It can be a punishing force when it over-ruminates and gets caught in a toxic loop of obsession and self-doubt. The DMN can be silenced significantly by antidepressants or hallucinogenic substances. But the most efficient cure for an overactive DMN is mindfulness. Here’s how it works: In order for the DMN to start whirring, it needs resources to fuel its internal focus. If you’re intently focused on something external—like, say, filling out a difficult math worksheet—the brain simply doesn’t have the resources to focus internally and externally at the same time. So if you’re triggered, you can short-circuit an overactive DMN by cutting off its power source—shifting all of your brain’s energy to external stimuli instead.

Walk Million miles away Your signal in the distance To whom it may concern I think I lost my way Gettin good at starting over Every time that I return Learning to walk again I believe I've waited long enough Where do I begin Learning to talk again Can't you see I've waited long enough Where do I begin Do you remember the days We built these paper mountains And sat and watched them burn I think I found my place Can't you feel it growing stronger Little conquerors Learning to walk again I believe I've waited long enough Where do I begin? Learning to talk again I believe I've waited long enough Where do I begin? Now For the very first time Don't you pay no mind Set me free, again You keep alive a moment at a time But still inside a whisper to a liar To sacrifice but knowing to survive The first to find another state of mind I'm on my knees, I'm praying for a sign Forever, whenever I never wanna die I never wanna die I never wanna die I'm on my knees I never wanna die I'm Dancing on my grave I'm Running through the fire Forever, whenever I Never wanna die I Never wanna leave I'll Never say goodbye Forever, whenever Forever, whenever Learning to walk again I believe I've waited long enough Where do I begin? Learning to talk again Can't you see I've waited long enough Where do I begin? Learning to walk again I believe I've waited long enough Learning to talk again Can't you see I've waited long enough

The Pretender Keep you in the dark you know they all pretend Keep you in the dark and so it all began Send in your skeletons Sing as their bones come marching in again The need you buried deep The secrets that you keep are at the ready, are you ready? I'm finished making sense Done pleading ignorance that whole defense Spinning infinity, but the wheel is spinning me It's never ending, never ending Same old story What if I say I'm not like the others What if I say I'm not just another one of your plays You're the pretender What if I say I will never surrender What if I say I'm not like the others What if I say I'm not just another one of your plays You're the pretender What if I say that I'll never surrender In time or so I'm told I'm just another soul for sale, oh well The page is out of print We are not permanent, we're temporary, temporary Same old story What if I say I'm not like the others What if I say I'm not just another one of your plays You're the pretender What if I say that I'll never surrender What if I say I'm not like the others What if I say I'm not just another one of your plays You're the pretender What if I say I will never surrender I'm the voice inside your head, you refuse to hear I'm the face that you have to face, mirrored in your stare I'm what's left, I'm what's right, I'm the enemy I'm the hand that'll take you down, bring you to your knees So, who are you? Yeah, who are you? Yeah, who are you? Yeah, who are you? Keep you in the dark you know they all pretend What if I say I'm not like the others What if I say I'm not just another one of your plays You're the pretender What if I say I will never surrender What if I say I'm not like the others What if I say I'm not just another one of your plays You're the pretender What if I say that I'll never surrender What if I say I'm not like the others? (Keep you in the dark) What if I say I'm not just another one of your plays (You know they all) You're the pretender (Pretend) What if I say I will never surrender What if I say I'm not like the others? (Keep you in the dark) What if I say I'm not just another one of your plays (You know they all) You're the pretender (Pretend) What if I say I will never surrender So who are you Yeah who are you Yeah who are you!