Posts Tagged With: memories

Day 50: Sleep — Needs, History, Distortions, and a Wish

I’ve been struggling to get enough sleep lately.  I seem to be a person who can function pretty well without enough sleep.

(Sometimes I think the world is divided into two types of people: (1)  People who can function “well enough” without taking care of their sleeping needs and (2)  People who can function well enough without taking care of their eating needs.)

(Sometimes I think the world is divided into two types of people: (1) People who think that the world is divided into two types of people and (2) People who don’t.)

So even though I am used to functioning without enough sleep (by the way, I CANNOT function without enough food), I still feel pretty lousy when I get less than 6 hours of sleep a night. And getting 6 hours or more has been a problem for me lately.

I know a lot of people who struggle with sleep issues.  It seems to me that this might be an epidemic —  although I’m not an expert about sleep, by any means.

Speaking of being an “expert”,  I plan on writing a future post about Experts — and the punchline for that post will probably be something like this: We Are All Experts, But Only of Our Own Experience.

So while I’m not a Sleep Expert, I am trying to access, right now, my expertise about Sleep and Me.

And expertise starts with looking at data and history.

So that means  that, in order to improve my sleep, I might start by looking at my history of sleep issues.

But I’m resisting doing that right now.

That resistance probably has to do with my preference — or tendency —  to focus on the present moment rather than focusing on the past.

That preference — for the present over the past —  might have to do with several things, including my perception that I don’t have a good memory.

Pardon me while I indulge in a rather long digression about that thought: I Don’t Have A Good Memory.  However, you might find this digression useful — since it will reference several Cognitive Distortions, all listed and defined here.

Digression about the thought that  I Don’t Have a Good Memory.

This thought is probably  an unhelpful piece of self-judgment, which seems to involve several cognitive distortions, including Labelling. Because what does “not having a great memory” mean?  Does that mean I think that my memory is not as good as most other people’s? If so,  that thought involves the cognitive distortions of Comparisons AND Mind Reading.   Also, now that I think about it, I do have some data — from cognitive tests I’ve taken — that indicate that I have a Very Good Memory, although I seem to have trouble holding on to that data. (More proof that I have a bad memory?) (Kidding!) . Also, maybe I’m comparing my memory now to how my memory used to be when I was younger, another form of the distortion of Comparisons.

Shorter digression about the thought (expressed 4 paragraphs before)  that I Tend to Focus on The Present Moment Rather Than On The Past.

It’s not all or nothing. (Wouldn’t you know it? This is related to yet another Cognitive Distortion.) That is, I don’t have to look at the past OR the present. I can  look at both the past AND the present when I’m working  on growth and healing (in myself and others). 

Hmmm. I got pretty caught up in those digressions, where I noticed and challenged some cognitive distortions. Is it possible I can find my way back to The Topic of  Sleep, and finish this post before I leave for work?

I think I can. Here are some things I know, this morning:

Most nights, I am not getting enough sleep.

I have had some resistance to looking at this issue.

I deserve to get enough sleep.

I would like to get enough sleep.

I can access my own experience and expertise about this issue.

I can also seek help — from people who have expertise about sleep — to work on this issue.

Wow.  As often happens when I write a post, the post goes places I don’t expect.

However, where the post is ending up, this morning,  relates to a wish I made as I was writing it.

I wish that I could get more sleep.

I think I’ve taken some steps — and identified others — in this post, which may help me move towards that wish.

Thanks for reading.

Categories: personal growth | Tags: , , , , , , , , , , | 6 Comments

Day 17: I think I wake up most mornings feeling uneasy

I think when I first wake up, I have some sense of unease, some measure of worry and anxiety.

I can’t say for sure how long that’s been going on, because I seem to have a bad memory for certain things, especially feeling states.  I see that “bad memory” in other people, too, when I ask them, “How long have you been feeling this way?”  I can see people struggle to give me a good, accurate answer, and I reassure them that I just need a rough estimate. A ballpark figure.  Has it been days?  Has it been months?  Has it been years?  And that they can tell me.

(Okay I have a writer’s problem now.  I floated my topic sentence, and now I want to write more about this issue of emotional memory. I have a proposal, dear reader.  Stay with me on this detour, for a moment, and then I will guide us back to that promised topic.)

So, I think I’m noticing a pretty common human phenomenon there: no matter what emotional state people are in, they tend to remember the times when they felt the same way. When somebody is depressed, they tend to remember those times. The depressed periods are highlighted, and memories of joy, hope,  love, and other  mismatching emotions  fade. This selective memory can work for other feelings, too.  That is, when you’re happier and more secure, the sad times can recede in memory, too.  It’s like looking at your life with a certain search filter on.

(I think this selective emotional memory also relates to why, all my life, I’ve lived in a place that gets friggin’ freezing every winter.  I don’t like the cold. At all. And every winter, I say to myself, “Why do I stay here?  I hate this!  I deserve better than to be in this kind of pain, for this long, every year!  Life is too short, dammit! I am definitely going to look into moving (south, west, to Hawaii, etc.)!”  And every year, the beautiful, warming spring comes, and I forget about it.)

So (heading back around towards original topic!),  I don’t know how long I’ve been feeling this way, but I seem to wake up most mornings — at least, these days — feeling uneasy.  I suspect that this Initial Waking State is common for me, and has been going on for much of my life

And I guess that makes sense.  Why shouldn’t I wake up, ready for the day, with a sense of what needs to be attended to?  Wouldn’t that be an effective coping strategy for effectiveness, and maybe even survival?  If I wake up in a state of Zen and calm, maybe I won’t be as prepared to solve the problems, meet potential threats, avert possible calamities.

Screw it, though. I think waking up in a state of calm would be quite nice, don’t you?  And I’m sure I have woken up that way on certain mornings, but just not that often.

I will say this, though. As hazy as my emotional memories might be, I know that there have been times when I’ve woken up with a considerably higher level of discomfort and anxiety — more “on alert.”  Compared to those times, I am waking up kind of Zen-ish, actually.

I think I can do better, though. Let’s see how I’m waking up in April.  And November.

Categories: personal growth | Tags: , , , , , , , , , , , | 16 Comments

Day 16: Battling judgment (while planning a birthday party)

This post relates to a lesson that I keep encountering these days.

When I’m working on creating or learning something,  which I haven’t quite figured out yet, and I’m disappointed in where I am, I have this thought:

This [thing I’m working on] sucks!

And, almost always, this is followed by this more vicious, shame-based thought:

And you suck for not figuring it out yet!

Unfortunately, sometimes the above gets abbreviated to:

You suck!

Arrrrgh.

Lately, I’ve been noticing, over and over again, that after the You Suck! phase,  I actually come out the other end with some good ideas. That is, once I start to feel better, I come up with several new solutions that often solve the problems I’ve been encountering up until then.

Do I think the You Suck! Step is necessary?  No, I don’t.  However, it does seem to be a signal that something’s not working and needs my attention.

Believe me, I would love to skip the You Suck! Step. I haven’t quite managed that yet, but I have been making a lot of progress in getting off that step — and moving on — a LOT more quickly these days. Thank goodness.

One thing that is helping is the phrase (which I believe i mentioned in a previous post): “It’s good enough already, AND I can make it better.”

Of course, when I’m in the “I suck!” phase, I don’t believe that sweet and helpful phrase. But perhaps using that mantra, whenever I think of it, is helping me inoculate myself.  And maybe that’s one of the reasons I’m moving through that step more quickly.

I want to give you an example of this process, which is on my mind, because I lived it this morning, between 5:30 and 6:30 AM.  Yes, I did.

Here’s the deal: I am planning somebody’s 60th birthday party.  And I’d like it to be a meaningful AND fun event, for the birthday girl and also for the participants.

I searched on-line for ideas, and I didn’t find anything that was particularly helpful.

So I’ve been working on the idea of Story-Telling, and how to create a space where people can share memories in a way that feels comfortable.

I’ve checked out this concept with people, and several of them have cautioned about the dangers of this, pointing out that this kind of party might seem awkward or forced, and that people might feel anxious or on the spot.

Here’s where I was at 5:30 AM this morning:  I had been working on the idea of designating a time during the party when people could gather around and share memories, tell stories, or say whatever they wanted to say. I was going to try to make this easier by having “prompts” available to suggest ideas for stories, if they hadn’t thought of one ahead of time.  For example, these prompts might include “Tell a story where you and the birthday girl had an adventure.” Or “If you were going to spend a whole day with her, what might you do?”  Or “If she appeared to you in a dream, what might she signify?” (I’ve facilitated going-away events at places I’ve worked, and I’ve used these sort of prompts to help in the process of people expressing appreciation and saying goodbye to the person who’s leaving.)

Anyway, at 5:30 this morning, I wasn’t liking this plan very much.  I was imagining all the different attendees at the party — many of whom don’t know each other — with all their different interpersonal styles. And I could see, very clearly, that this activity might be …. awkward or forced, and that people might feel anxious or on the spot.

And then the “This sucks!” and “You suck!” thoughts came in for a little while.

But then, about a half hour later, I started to have more ideas.  I thought: What if I set up a sort of  Meaningful-Birthday Amusement Park throughout the party and give people more room and choices to say what they’d like to say to the birthday girl?  What if I have a room set up where people (who might be more introverted) could use a computer to record a message (which might be a story, or anything they chose) and to look at the other messages recorded?  And what if there were places to write down stories and share them?  And I also remembered these cool magic wands, that make noise when you wave them, that I had seen at a toy store.  What if there were a bunch of those around, and at any point in the party, somebody could grab one of these, wave it, get people’s attention, and make a wish for the birthday girl?  (Sort of the equivalent of tapping a glass to propose a toast.)

Anyway, I just kept coming up with more ideas to integrate the meaningful stuff throughout the party, and it started to seem like an evening that might be fun for a wide range of different types of people.

By 6:30, I was no longer feeling nervous and insecure about the party.  All thoughts of “This sucks!” and “You suck!” were gone. I was actually looking forward to planning the party AND attending it.  The pressure was off.

Now, did I have to come up with all these ideas to make this party work?  Probably not.  The party probably would have been good enough, as it was.

But I think it’s going to be more fun for all, now.  And I’ve been telling people about these ideas and — so far — the advance reviews have been good.

I’ll tell you how it turns out, dear reader.

And maybe, just maybe, I’ll skip the “You suck!” step next time.

Categories: personal growth | Tags: , , , , , , , , | 4 Comments

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