LACK OF SLEEP

     If you go day after day, week after week, not getting enough sleep, the toll it will take on you can be greater than you realize. Lack of sleep can clog up your ability to think clearly, and can make you feel more raw and sensitive emotionally. The effects tend to be cumulative, so that the longer you've been having trouble getting enough rest, the greater the impact on your life may be. Some people report starting to have depression, hopelessness, or even a sense that they are losing their minds. You can start to just plain feel shaky, physically and mentally.

            So if you feel as though you're falling apart, one possibility is that you just need to sleep.

            Being involved in a destructive relationship can make sleep hard to come by. The stress and emotional pain of being mistreated can keep you awake. Your worries about what your partner will do next can do the same. Maybe sometimes  -- or often  --  he doesn't let you sleep, either to punish you about something he's angry about or as a way to force you to have sex with him. When a man causes sleep deprivation in his partner, he is actually committing one of the more serious forms of physical abuse -- yes, sleep deprivation is a form of physical abuse  --  but the depth of damage he can do in these ways is often not recognized. 

            If you have young children, that adds a lot of additional challenges to getting sleep, especially if your partner isn't carrying his weight about sharing the times of getting out of bed to attend to a child in need.

            Keep some notes about how much sleep you get, and track your rest patterns over a period of weeks. Putting down on paper what is going on can help you to assess whether lack of sleep is actually one of the major contributors to emotional and physical struggles you are having.

(This post is based on an entry from Lundy's forthcoming book "Daily Wisdom for Why Does He Do That?: Encouragement for Women Involved with Angry and Controlling Men", which will be released by Berkley Books (Penguin) on April 7, 2015.)

THE ABUSER CRUSADE

            When a man has some unhealthy relationship patterns to begin with, the last thing he needs is to discover philosophies that actually back up the destructive aspects of how he thinks. Take a guy who is somewhat selfish and disrespectful to begin with, then add in a big dose of really negative influences, and you have a recipe for disaster. And the sad reality is that there are websites, books, and even organizations out there that encourage men to be at their worst rather than at their best when it comes to relating to women.

            Some of these groups come under the heading of what is known as “Men’s Rights” or “Father’s Rights” groups. Their writings spread the message that women are trying to control or humiliate men, or are mostly focused on taking men’s money. They also tend to promote the idea that women who want to keep primary custody of their children after divorce are evil. The irony is that we live in a country that has refused to pass an amendment to the constitution to guarantee equal rights for women; yet some men are still out there claiming that women have too many rights and that men don’t have enough.

            Other groups don’t use the language of “rights”, but promote abusive thinking by talking about the “natural” roles of men and women. These groups teach, for example, that men are biologically programmed to be the ones making the key decisions, and that women are just naturally the followers of men’s leadership. These philosophies sometimes teach that men and women are just too different to have really close relationships.

            Human personalities and preference are obviously not determined by biology. There are women who love to watch football and men who would much rather be dancing. There are women who hold in all their feelings and men who burst into tears freely. No one has the right to tell anyone what they “naturally” are or must be; one of the greatest joys of human life is having the freedom to decide for ourselves what our identities and styles will be.

            If you see your partner coming under the influence of a philosophy that is harming your relationship, take some steps to research it. Look underneath the surface of what he is telling you about his new belief system. If he starts to attend workshops or read books that seem to be worsening rather than improving how he treats you, try to use the Internet to make contact with other women who have been hurt by these philosophies. The clearer you can be about what he is getting into, the more you’ll be prepared to defend yourself.

"HOW MUCH SHOULD I STAND UP TO HIM?"

One of the common contradictions that women hear goes like this:

“Well, it’s your own fault because you let him get away with treating you like that. You have to stand up to him.”

    while other people say

“If you’re going to get right up in his face and push his buttons like that, what do you expect? You already knew how he’d react if you said that to him, because of what has happened before, but you said it anyhow.”

            So what’s the correct way to handle him? Should you stand up to him or shouldn’t you?

            The answer is that no one has any business telling you what to do, because there are so many factors involved in the decision in each specific situation. You are the expert on your partner. You know which issues you can (usually) get away with challenging him about. And you know that there are others where he will punish you if you stand up to him. Some days you will choose to hold your ground despite the pain his retaliation will cost you; you’ll do that because the issue that you’re arguing about means that much to you, or because you can’t take being bullied anymore, or because your soul and dignity need to see you resist his dictates from time to time.

            Most people don’t understand how payback-oriented controlling and abusive men are. They don’t understand what a high price you may pay for calling him on how wrong his statements and actions are. How can someone else know when it’s worth it to you and when it isn’t?

            And as for people who are telling you not to challenge him, they too have no idea what they are talking about. While it’s true that confronting him can cost you a lot, failing to fight back eats away at your soul over time. These people are saying, in effect, that you should consent to be oppressed because it will make life look a little more peaceful, a little less overtly injurious, a little less scary. It’s the same thing as saying to someone, “You should let the invaders take your children one at a time, because otherwise they might take them all at once.”

            There are no simple solutions in dealing with a partner who bullies you, and you deserve respect and understanding about that fact from the people in your life.

AVOIDING PEOPLE WHEN YOU GO BACK TO HIM

                Today I am going to describe a pattern that sometimes plays out with when a woman is struggling with a partner who doesn’t treat her right. If it sounds familiar, you’ll find it helpful to recognize it and not let it happen again. And if you haven’t lived this one, you can think ahead about how to make sure you never do.

 

                It goes like this: First, you find yourself mired in one of those periods when he is just being rotten to you day after day, and you feel like you just can’t take it anymore. You rant to some of your closest people about what a jerk he is, and they are right behind you on it. You say you’re done with him, and they cheer you on to give him the boot, helping you to plan how you’ll do it. You’re all a team.

  

              But over a period of days or weeks you are feeling less and less sure. The thought of ending your relationship starts to feel overwhelming, and the loss seems too great. He senses that you are leaning toward the door – or you tell him outright – and he improves his behavior some and promises to make bigger changes. The upshot is that you are going to give it another try.

  

              Now comes the tricky part. You’ve been bonding with loved ones about how awful he is, so how do you explain to them that you’re staying?

  

              And something else starts to happen, which is that the crisis of your relationship almost coming apart makes you and your partner feel closer. He’s being sweet, and you’re feeling a little resentful towards people around you for being so negative about him. You tell yourself that they don’t really understand him, or you for that matter; in fact, you feel like he’s the only person who really gets you.

  

              So now you and he have become a secret society, a special team together against that hostile, non-comprehending world out there. You have a deep connection with each other that they just can’t grasp.

  

              In short, you have two reasons to keep them all away; you are a little ashamed in front of them, but at the same time you are feeling that you and your partner are a little bit above them.

  

              But what is really happening is that you are growing more traumatized and more isolated. Your partner is drawing you into a traumatic bond, and leading you away from your support system. Your secret society is not a healthy place to be. It’s an illusion, and a destructive one.

  

               Your people love you. Don’t cut them out. Whatever you decide about how to handle your relationship, keep reaching back toward the hands that are reaching out to you.

“I can’t ever let my partner come between me and my people. I have to see this for what it is.”

HEALING AT SOLSTICE TIME

Today is the shortest day of the year. I want to wish everyone a Happy Solstice, and share a few reflections about this time of the year.

First of all, the December holidays are a notoriously difficult time for people who are lonely or who are in painful life circumstances. Because of my work, I especially think at this time of year about women who are involved with men who are tearing them down; and I think about the fact that those men may be dragging children into the pattern of selfish and cruel behavior as well. I also think of those mothers who have been pulled away from their children by an abusive man and by the courts. So if you are a woman living in this kind of atmosphere, please know that you are in my thoughts and I'm wishing all the best for you and your children.

Next, I want to draw our attention to the power of Solstice as a healing time of the year. The period when the days are short and the nights are long has traditionally been viewed as a time for reflection, rest, and renewal. The spirit turns inward and enters a dormant state, making space for deep changes and new growth to take place. The mind calms but does not stop working; in fact, moving below the surface, as in a dream, it may find solutions to problems that our more active, conscious, deliberate kind of thinking was not able to solve. Yes, energy slows somewhat at this time of year, but more importantly it changes forms and works in different ways.

This time of the year more than any other we speak of peace, of kindness, of everyone deserving to be well. During these weeks, a woman whose partner mistreats her may think to herself, “Do I really deserve to be talked to in these horrible ways? Is it really right for someone to be so mean to me? Don’t I deserve kindness as much as anyone?”

One result of this inner shifting and reevaluating around Solstice is that a lot of women take significant relationship steps during the months of January. As the New Year comes in, and the darkness begins to ease, people feel ready to start on new initiatives, to take greater risks, and to reach for the life that they know they deserve.

So even for people who feel despair at this time of year, the potential for a hopeful turn of events is great. Our lives revolve around the sun, literally and figuratively.

Last, I will say a few words about history. The solstices (both winter and summer) used to be among the most revered times of the year spiritually. Women played a huge role in most cultures in shaping and carrying out the spiritual observances. But a few thousand years ago, as spiritual practices came to be more and more controlled by male-dominated religious institutions, women’s spiritual leadership and spiritual vision were pushed more and more to the side. Now in much of the world the solstices are barely commemorated; and in some communities, it is considered ungodly even to celebrate the solstices. Pressuring people to remove nature-based observances from their spiritual practices was one of the ways in which women’s power and insights were systematically undermined.

I see a close link between the individual woman who is trying to get her power back from an oppressive partner and the efforts of women in general to regain their full say in creating, defining, and carrying out our spiritual visions, beliefs, and ceremonies. Personal and spiritual empowerment are interwoven. So listen carefully at this time of year to what your inner voices are telling you on many levels, including about the spiritual truths that you hold most dear. To my male readers, I want to say that these next few weeks are an especially important time of the year for us to be respecting women’s thinking and supporting their independent leadership.

I wish you all a Solstice of light, freedom, power, and kindness. The year ahead holds great promise.

BREAKING ISOLATION

The man who abuses his partner tries to make her feel alone – and in many ways tries to make her actually be alone. He tends, for example, to work hard to damage the woman’s friendships and cause distance in her relationships with her relatives. He criticizes her if she gives too much attention to other people, saying that she should be focused entirely on him. He may even listen in on her phone calls and read her emails to keep tabs on her communications with the outside world.

Why does the abusive man want to cut you off from others? First of all, he knows it will increase his power. A victim who is isolated is more dependent, more afraid to stand up to the abuser, more vulnerable. If the abuser can keep you away from contact with other people he can make sure that his voice is the only voice that you hear, and that makes him become the Last Word, the Voice of Truth.

To his mind, isolating you helps ensure that you won’t get information that might help you. The more you have contact with the world, the more you might learn about your legal rights; or you might talk to someone who helps you realize the abuse is not your fault; or you might find out that he’s been lying to you about important things. If you are more in contact with other people, you will feel stronger. You will believe in yourself more, and you might take steps to get your rights back, or to get away from the abuser. He wants to make sure this doesn’t happen, so he tries to narrow your world.

The second reason why the abuser uses isolation tactics is that he wants you to be focused exclusively on doing things for him. And he feels that if you have your own life, then you’ll be putting more of your energy toward yourself, and therefore less toward him. This kind of “zero-sum” thinking is distorted; the reality is that the richer a life you are living, the more you have to give to your partner (and to your children). But the abuser doesn’t look at it that way. He wants to control your attentions, and make them all be for him.

His excuses for isolating you may be disguised as efforts to help you. He may say that you should spend less time with your family because they are too much in your business and are trying to control you. He may tell you that your friends are using you, that they are just after you for money or to get you to look after their children. He may say that people in your life are lying to you. Be on the lookout for ways that he is poisoning your connections while pretending that it’s for your own good.

In many cases a woman doesn’t realize that her partner is isolating her until the damage has gone quite a ways. However, it is never too late to reestablish your connection to the world.

Even if you aren’t with your abusive partner any more, his effects can live on; a woman sometimes finds that it takes a long time to recover from all the damage that the abuser did to her relationships – including damage to her belief that anyone would even want to be her friend. So the project of breaking isolation is an important one even if your relationship is over.

Look for ways to reach out to people. You may have to be secretive about it, you may have to be cunning, but don’t give up. If your abuser is monitoring your telephone, look for ways to send emails and then erase them after they’re sent. If he watches all of your electronics, see if you can get in conversations at the grocery store, or see if you can slip a handwritten note to someone who might be able to help you. If he lets you go to medical appointments, that might be your opportunity to tell someone what is happening at home, or to make a friend in the waiting room. Look for a chance to call a hotline and talk.

Reach out to people who have turned against you, and see if those relationships can be repaired. Try to help people understand how the abuse has affected you, and that you didn’t really want to drop out of contact; help them see how he caused rifts in your relationships. Make apologies where you owe them to people, even if that’s hard to do, and see if you can bring people back close to you. If he has created bad feeling between you and your children, see if you can approach them in a new way, saying things you haven’t said before, and get the door to open again.

Try not to let the abuser convince you that you aren’t a desirable friend. There are people out there in the world who will love you, who will appreciate who you are, who will take the time to get to know what is inside of you, below the surface. There are dozens of women and men whose lives could use somebody like you. Don’t believe him that nobody wants you.

I understand that you may feel that you can’t trust anyone, given how burned you feel by him and by other people who have sided with him. But if he can keep you from ever trusting people, then he wins again. Don’t let him do it. There are trustworthy people in the world, people of honesty and integrity, people who stick by their friends. In fact, there are boatloads of them. Keep your eyes open, yes; don’t trust recklessly. But do trust.

Every day, think of a step you could take that day, even if it has to be a small one, toward breaking your isolation. The world wants you in it.

(As I write this, I am also thinking about people who have been abused in other kinds of circumstances. You might have been abused by one of your parents, or by a boss, or by a same-sex partner you were involved with. Whoever it was, they almost certainly used isolation tactics on you and tried to divide you from potential allies. And they had no right to do that.)

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Helping A Loved One Who Isn't Ready to Leave

A woman who has contacted me before recently sent me the following letter:

“I have a sister I’ve been working hard to support as she struggles with how to handle her abusive husband. I’ve been glad to be there for her, and it’s been a nice role-reversal because she’s older than I am, my ‘big sister’. At times I’ve felt that I was really helping, and all of those hours on the phone and email seemed worth it. She finally separated from him a couple of months ago, which was a huge step. She was proud and I felt proud for her.

"But here’s what I’m writing about: Recently I found out from other relatives that she’s gone back to seeing her husband and is thinking about moving back in with him; she’s been lying about it to me, continuing to say how good she feels about staying away from him and what a mean, selfish, intimidating asshole he is.

“So one issue is that I feel betrayed. But even more than that, I just don’t get why she would do that. I start to feel like she just doesn’t have the same level of desire that I do to live away from abuse. She’s already said that she knows he isn’t going to change. I just don’t get it. Any thoughts you have would be good to hear. I’m discouraged… Best to you, Renee.”

Here is my response:

Hi Renee,

I've been thinking about your letter about your sister.

First, I really appreciate how hard you have worked to be there for her. It can feel like a heavy load supporting a woman who isn’t ready to end contact with her partner – but she really needs that support. I believe that in some ways the worse the man has treated the woman, the harder it can be to leave him, precisely because of all the harm he has done. This is especially true if the man is of the style that turns nice (or seems to turn nice) for substantial periods of time, then goes back to being abusive. The confusion and drama that this kind of man can create is overwhelming. Many of these men have the power to create an endless nightmare through the custody process and through turning the children against their mother, and I don't blame someone who isn't ready to pay that price. Some guys get more dangerous when the woman leaves than they were before, so the physical risks are high. Some women are so badly shaken by the abuse that they don't believe they'll ever find a love that's better, and they'd rather have intermittent love than no love at all. Some abusers do change, and even though they are very few, the fact that the possibility exists is very tantalizing. The impacts of abuse-related trauma are huge, and we are only beginning to grasp their depth.

And these are just a few of the reasons why it is so hard to break away. There are many, many more. We live in a society that makes it very difficult for women to get away from guys that treat them badly, and then we turn around and blame her for having so much trouble breaking free. I know it can be frustrating to support a woman who isn't ready to permanently end things, or who simply can't (because the costs of doing so would be too high to her and to her children). I think the best thing you can do as the helper is to go to someone else to get support for yourself about how hard it is for you to be there for a woman who is caught in that trap.

A wonderful book that I recommend is called Helping Her Get Free (former title: “To Be An Anchor in the Storm”) by Susan Brewster. It has great advice about supporting an abused woman, including supporting her through the decision not to leave (or at least not to leave yet). It’s the only book I’ve seen that recognizes how hard it can be to be the one in the helper role, and that speaks to the helper with compassion. The woman you are helping deserves understanding, but so do you.

And I understand why it’s upsetting to find that she isn’t being truthful with you. The thing is, she’s been so torn down by her husband that she is desperate for praise and approval from other people. So she is trying to tell you what she thinks you want to hear, so that you’ll be warm and kind with her. She needs, therefore, to discover that you are going to be warm and supportive with her unconditionally; that will help her climb up out of the shame (which her abusive partner has caused) enough to feel able to tell you the truth about things, during both the ups and the downs.

Thank you for being so thoughtful and concerned about your sister. She really needs you to hang in there with her.

Best to you,

Lundy B.

Healing is Possible - A Thought for the New Year

In the depths of darkness, the kind of darkness that you can be cast into if you have a partner who tears you to pieces, it seems as though the light will never come again. But it is, truly, possible to scramble your way back to freedom and dignity, and to smile again. You can get there.

The human heart has an almost unlimited ability to bounce back from spiritually destructive experiences. Some deep part of us, the soul you could call it, fights not just for life, but for a good life, and a just one.

Your healing can begin even if the mistreatment hasn’t ended. Some important steps toward healing often happen for women while they are still mired in dealing with an abusive partner. In fact, if you get a little taste of feeling better, that can sometimes be the shift that gives you the strength to turn things around in the oppressive atmosphere that you are being forced to live in.

Certainly, you can heal faster if you can make the abuse stop, whether by calling on the police and the court system if they are helpful where you live, or involving your friends and relatives, or by threatening to leave the relationship (if you can do that safely), or by going through with ending the relationship (if you can do that safely). I will be writing soon about strategies for making abuse stop. But my message for today is that healing may be able to start right away, and doesn’t necessarily have to wait until the big problems are solved.

Healing is stimulated by developing a kind and supportive relationship with yourself, and by developing similar relationships with other people. This is how you create the context in which deep recovery can happen, through myriad paths that we will be writing about here. Because you yourself are the closest and most accessible person to you, it makes sense to turn some attention now to ways that you can be a loving, thoughtful friend to yourself. I will write in the weeks ahead about various ways in which you can do this, but here is one way you might begin:

Stop believing anything he tells you about who you are or what you are like.

And that means don’t believe him even if he’s telling you supposedly positive things about yourself – abusive men know how to use praise as a control tactic, just the way they use criticism. I’m not saying you have to argue with him about the mean or manipulative things he says. I realize that often it’s better, for your own peace and safety, to be quiet, or even to pretend to agree with him, so that he’ll feel triumphant and leave you alone. But in the privacy of your own mind, where he can’t hear what you are saying, keep reminding yourself that he is distorting and twisting everything, and he is so very wrong in his view of who you are.

You may be thinking, “But what about the criticisms he makes that I know are true?” Maybe your finances really are in a mess, or maybe you really have gained weight, or maybe your friends really have turned against you, and he’s throwing these things at you.

But even if he’s right, he’s still wrong. Why?

1) Because he’s exaggerating, even if there are partial truths to what he’s saying.

2) Because he’s telling you that everything that is difficult in your life is your own fault and shows what a weak person you are underneath, and that’s not true at all.

3) Because he’s ignoring how profoundly his mistreatment of you has contributed to these problems, or has even created them entirely.

4) Because people’s difficulties don’t – and shouldn’t – define who they are.

A man who chronically mistreats you is not a good source of information about who you are , including about your supposed weaknesses, or even your strengths. (Because even when he praises you, he’s doing that to try to mold you into who he wants you to be, rather than accurately reflecting back to you the person you really are – or he’s praising you to manipulate you emotionally.) His vision is too distorted, and too self-centered and self-serving, to have any useful clarity, at least when the subject is you. In short, it is impossible to abuse someone while also seeing them clearly.

Listen to yourself, and to people who treat love you and treat you well. Don’t listen to him.