Stephanie Foo Quotes

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.

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

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.

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.

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.

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.’ 

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.

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.

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.

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.

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

When the sky falls, use it as a blanket,

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.

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

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.

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.

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.

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

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,

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.

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

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.

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.

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]

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.

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.

Most of the world expects trauma and suffering. Most people live through it. It’s not an exceptional, one-time experience.

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?

I learned that you can make mistakes and still deserve love. You can fight and then repair. Through his love, I understood how to unconditionally love myself.

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.

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 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.

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.

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.

The essence of what trauma does to a person is it makes them feel like they don’t deserve love,

He didn’t answer. He’d stopped calling months ago, now that I’d helped resolve his relationships with his family. I waited and I waited. My phone stayed silent.

Removing my parents from my life protected me, but it did not fix me. The excision was not healing in and of itself. Instead, it cleared the way for me to rebuild.

Another consequence of C-PTSD not being in the DSM: This psychologist hasn’t been trained in treating it.

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.

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.

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.

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.

You’ve interviewed sixty people who are estranged from their parents,” I stammered. “I don’t know if you have studies on it, but, um, in your experience—did the people who estranged themselves, did they feel free afterward?” “No,” Catherine said with certainty. I waited. There was nothing else.

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.

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.

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.

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.

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.

heal. Still, the books also said that healing from PTSD isn’t truly possible while you are still in danger. You can’t convince yourself that you’re safe if you’re actually unsafe,

Well…the Western approach is ‘We’ve got to heal, we’ve got to take control.’ And I think that’s a privileged position.

As Melody Beattie said, “Gratitude turns what we have into enough.

I read later that breathing exercises can actually be more triggering in certain populations. Sounds about right.

The problem with this premise, of course, is that whereas other children had programmers who fed their brains with love and kindness, my programmers were evil. My code is flawed.

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

Dr. Ham was acknowledging his own vulnerability within the session. But his vulnerability didn’t make him seem less competent or trustworthy. It did the opposite. I trusted him more.

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]

In the end, these studies claimed that having an ACE score of 6 or higher takes twenty years off your life expectancy. The average life expectancy for someone with 6 or more ACEs is sixty years.

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.

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.

During EMDR, I was able to conjure two separate, simultaneous versions of myself—the child version and the present version. I was able to feel child Stephanie’s emotions and my own. I was able to comfort her with my present wisdom. I was able to simultaneously be the one giving love and the one receiving it.

If my child has any sense, I don’t have to yell at them. If he has no sense, even if I yell a million words, it won’t change anything. You can never spoil a good child. And you can’t teach a bad child any sense.

I sat with that a moment. I remembered how 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.

We went to an animal shelter, and became a happy little family: me, him, a mischievous cat. And, of course, the dread. Yes, it stayed, darkening my whole chest every day. Still, I thought, we could coexist, me and the dread.

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.

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.

Removing my parents from my life protected me, but it did not fix me. The excision was not healing in and of itself. Instead, it cleared the way for me to rebuild. Because now came the hard part: replacing them. Many believe that in order to heal from C-PTSD, we must receive kind and compassionate parenting. If we can’t receive that from our own parents, then we must find a new parent to do the job.

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.

You have to be aware of how big a power difference there is between patient and therapist. And if you really want to work effectively with people, you have to keep surrendering your power. And that means being humble and making mistakes and fumbling and being comfortable with that.

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.

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.

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.

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.

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.

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.

Symptomatically, men with PTSD are more likely to exhibit anger, paranoia, and an exaggerated startle response. Women are more likely to be avoidant and have mood and anxiety disorders. Women generally focus on regulating their emotions, while men focus on solving problems. Women often deal with stressful situations using a tend-and-befriend response, rather than men’s fight-or-flight response. Women generally seek more social support than men do, and they benefit more from psychotherapy. They also tend to lean more heavily on self-blame.[3

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?

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.

Obfuscation is my inheritance,” author C Pam Zhang writes in an essay in The New Yorker.[1] She says her parents “depicted their pre-America lives as mere prologue, quickly sketched…. It is far too easy…as the naturalized citizen of a country that tries to kick dirt over its bloody history…to see only the castle on the hill and not the thickets of bone we trod through to arrive at it.

did the people who estranged themselves, did they feel free afterward?” “No,” Catherine said with certainty. I waited. There was nothing else. “No…?” I asked, my heart sinking. “Well, if not freer…were they…happier?” Catherine munched on her cracker and shrugged. “Meh,” she said. She must have seen my unhappy expression. “Look,” she explained, “I don’t think it brought anyone joy. It didn’t make people happy to have to do it. It was just necessary. I think you just have to figure out if it’s necessary for you. I can’t tell you if you should do it or shouldn’t. All I can say is that if you do do it, you’re not alone.

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.”[1]

At the time, the Wikipedia page read, “Complex post-traumatic stress disorder (C-PTSD; also known as complex trauma disorder) is a psychological disorder that can develop in response to prolonged, repeated experience of interpersonal trauma in a context in which the individual has little or no chance of escape.” And then, a paragraph down: “C-PTSD is a learned set of responses, and a failure to complete numerous important developmental tasks. It is environmentally, not genetically, caused. Unlike most of the diagnoses it is confused with, it is neither inborn nor characterological, not DNA based, it is a disorder caused by lack of nurture.

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.

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.

But Joey was waiting for me at home. He had made it clear that he’d always be waiting for me at home. So. It must be true. I tried to feel what he must feel toward me. Tried to see the good he must certainly see. Tried to see how he loves my flaws. But I struggled with this exercise, and tears started leaking out of my eyes. In the end, I stopped listing reasons. I just knew he loved me a lot. And what a fucking gift that was. I let waves of gratitude flow through me. How lucky I was to be loved in this way. How lucky, how lucky, how lucky.

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.

But Dr. Ham told me, these negative emotions are not simply something to endure and erase. They are purposeful. Beneficial. They tell us what we need. Anger inspired 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.

Judith Herman, the woman who coined the term complex PTSD, wrote: “The abused child…must find a way to preserve hope and meaning. The alternative is utter despair, something no child can bear. To preserve her faith in her parents, she must reject the first and most obvious conclusion that something is terribly wrong with them. She will go to any lengths to construct an explanation for her fate that absolves her parents of all blame and responsibility…. The abuse is either walled off from conscious awareness and memory…or minimized, rationalized, and excused, so that whatever did happen was not really abuse.”[1]

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

If you really loved someone, it would emanate from you, sincere and overflowing, generous and unconditional. But for me, my father’s love had always been conditional. Here again was just another condition: In order for me to love you, I need you to write out a list. Why should I have to teach my father how to love me? And, I’m ashamed to admit, I didn’t make the list because I was afraid. Afraid that even if I wrote out everything I needed, and he gave me all of it, spent all of his time, money, and energy trying to make things right, I would still be too afraid to love him back. I wouldn’t be able to forgive. And then it wouldn’t be him who was the real asshole. Not anymore. Then it would be me.

During one of our infrequent dinners, he had a revelation. After an awkward pause, he stammered, “I’m afraid I ruined your life.” It was the closest he ever got to admitting fault. He looked so small underneath his too-big white polo shirt. He had always been fragile, but now he looked it. “You’re very lucky,” I said. “I turned out fine.” But still, he must have had the sense that there were amends to be made. Because months later, he asked me, “What can I do to be closer to you?” “I don’t know,” I said. “Make a list,” he replied. “Make me a list of what you want, and give it to me, and I’ll do it.” I never made the list. I didn’t make the list because I was confused about what to put on it. What would fix things? Was there really anything that could make up for what had happened?

The Swedish town of Överkalix has the most comprehensive and oldest birth, death, and crop records in the world. Their records go back generations—a remarkably rich data set. And in analyzing this data set, scientists found some fascinating correlations. There were good and bad years for the crops in Överkalix and some particularly bad years where families were forced to go hungry. But scientists discovered that when children suffered starvation between the ages of nine and twelve, their grandchildren would on average live thirty years longer. Their descendants had far lower rates of diabetes and heart disease. On the other hand, when children were well-fed during those ages, their descendants were at four times the risk for heart attacks and their life expectancy dropped. In some strange way, the trauma of starvation changed descendants’ genes to be more resilient. Healthier. More likely to survive.[5] — Clearly, it wasn’t just my ruthless nurture that had shaped me into who I was, though who knows what kind of rampant methylation savaged my epigenome during my beatings and assaults. Beyond that, every cell in my body is filled with the code of generations of trauma, of death, of birth, of migration, of history that I cannot understand. Just piecemeal moments I collected from Auntie over the years. My family tried to erase this history. But my body remembers. My work ethic. My fear of cockroaches. My hatred for the taste of dirt. These are not random attributes, a spin of the wheel. They were gifted to me with purpose, with necessity. I want to have words for what my bones know. I want to use those gifts when they serve me and understand and forgive them when they do not.

According to Dr. Ham, complex PTSD further clouds our perception of basic sensorial instincts. We are jumpy creatures, expectant of danger and conflict, and so that’s what we see. We’re often blind to what is actually happening. So Dr. Ham advocates for what the Dalai Lama calls “emotional disarmament—to see things realistically and clearly without the confusion of fear or rage.” For every narrow, fear-based C-PTSD reading, Dr. Ham said, there is a wider truth—layers and layers of truths. Of course it isn’t possible to always know that entire truth, because the people we love might not even be aware of that truth themselves. What is important is to approach all of these interactions with curiosity for what that truth is, not fear. He said I should approach difficult conversations with an attitude of “What is hurting you?” instead of “Have I hurt you?

Brain scans prove that patients who’ve sustained significant childhood trauma have brains that look different from those of people who haven’t.[8] 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. Trauma 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.

Between 1995 and 1997 the California-based healthcare network Kaiser Permanente gave more than 17,000 patients a questionnaire to assess the level of trauma in their childhoods. Questions included whether the patients' parents had been mentally or physically abusive or neglectful and whether their parents were divorced or had abused substances. This was called the Adverse Childhood Experiences (ACE) study. After taking the questionnaire, patients were given an ACE score on a scale of 0 to 10. The higher the score, the more trauma a person experienced in childhood. 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. 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. Scientists have learned that stress is literally toxic. Stress chemicals surging through our bodies like cortisol and adrenaline 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, telomeres are linked to human lifespan. And studies have shown that people who have suffered from childhood trauma have significantly shortened telomeres. In the end, these studies claimed that having an ACE score of 6 or higher takes twenty years off your life expectancy. The average life expectancy for someone with 6 or more ACEs is sixty years old.

In his book, Nothing Ever Dies: Vietnam and the Memory of War, Viet Thanh Nguyen writes that immigrant communities like San Jose or Little Saigon in Orange County are examples of purposeful forgetting through the promise of capitalism: “The more wealth minorities amass, the more property they buy, the more clout they accumulate, and the more visible they become, the more other Americans will positively recognize and remember them. Belonging would substitute for longing; membership would make up for disremembering.” One literal example of this lies in the very existence of San Francisco’s Chinatown. Chinese immigrants in California had battled severe anti-Chinese sentiment in the late 1800s. In 1871, eighteen Chinese immigrants were murdered and lynched in Los Angeles. In 1877, an “anti-Coolie” mob burned and ransacked San Francisco’s Chinatown, and murdered four Chinese men. SF’s Chinatown was dealt its final blow during the 1906 earthquake, when San Francisco fire departments dedicated their resources to wealthier areas and dynamited Chinatown in order to stop the fire’s spread. When it came time to rebuild, a local businessman named Look Tin Eli hired T. Paterson Ross, a Scottish architect who had never been to China, to rebuild the neighborhood. Ross drew inspiration from centuries-old photographs of China and ancient religious motifs. Fancy restaurants were built with elaborate teak furniture and ivory carvings, complete with burlesque shows with beautiful Asian women that were later depicted in the musical Flower Drum Song. The idea was to create an exoticized “Oriental Disneyland” which would draw in tourists, elevating the image of Chinese people in America. It worked. Celebrities like Humphrey Bogart, Lauren Bacall, Ronald Reagan and Bing Crosby started frequenting Chinatown’s restaurants and nightclubs. People went from seeing Chinese people as coolies who stole jobs to fetishizing them as alluring, mysterious foreigners. We paid a price for this safety, though—somewhere along the way, Chinese Americans’ self-identity was colored by this fetishized view. San Francisco’s Chinatown was the only image of China I had growing up. I was surprised to learn, in my early twenties, that roofs in China were not, in fact, covered with thick green tiles and dragons. I felt betrayed—as if I was tricked into forgetting myself. Which is why Do asks his students to collect family histories from their parents, in an effort to remember. His methodology is a clever one. “I encourage them and say, look, if you tell your parents that this is an academic project, you have to do it or you’re going to fail my class—then they’re more likely to cooperate. But simultaneously, also know that there are certain things they won’t talk about. But nevertheless, you can fill in the gaps.” He’ll even teach his students to ask distanced questions such as “How many people were on your boat when you left Vietnam? How many made it?” If there were one hundred and fifty at the beginning of the journey and fifty at the end, students may never fully know the specifics of their parents’ trauma but they can infer shadows of the grief they must hold.