In this episode:
I share about navigating through a day of feeling triggered after a disagreement in a personal relationship, and share specific strategies for getting through the tough days without a drink.
Resources:
Poem From Agridulce – Dhayana Alejandrina
Bottomless to Sober – Coaching, Writing Classes, and Workshops
Transcript:
Jessica Dueñas:
Hey, so today’s episode is brought to you by having a hard day and deciding that again, there’s so much power and connection, even if it’s me talking into a microphone by myself, knowing that at least one other human being is going to hear this. Like just that is comforting enough for me. So thank you for listening, but it has been a hard day. And if it’s been a hard day for you, I’m letting you know that I will not drink with you. Um, we
we need that reminder. And I wanted to record this podcast because I think it’s so important to just be really, really real and highlight the fact that this journey of being an alcohol-free person, of being sober, of being in recovery, it’s not sunshine and rainbows. I haven’t had a drink since November 28th of 2020 and at the time of this recording, it’s been two and a half years, over two and a half years. And today, my body…
has been experiencing the sensations due to emotions that in the past would have made me drink. I’ll say for the purposes of this episode, I’ll say that I’ve been triggered except that I don’t want to drink and I know that I won’t drink. So it’s not like I’m having cravings for a drink, but I never wanna forget what those sensations were that would set me off to drink in the past. And so I’m going to use the language of I’ve been triggered because I think that’s probably the best way for me to convey content that is…
helpful. I don’t know. I might be wrong. You might be like, I don’t know, just, you know, disconnect, click next show. Um, but for the purposes of all intensive purposes, let’s say that I’ve been triggered. I think that’s the best way to like go through this, except, um, like I said, I don’t want to drink, but the experience that my body is going through is the exact same experience that would have been a triggering experience in the past. So anyway, why the hell is Jessica triggered? Right?
For context, I’m in a relationship and it’s great and it’s healthy. And all healthy relationships go through bumps in the road. Right. And basically my significant other and I, he and I are experiencing some incongruence in terms of how we’re perceiving a specific situation. And, you know, I have been having one perception and he had been having a different perception. And we realized that yesterday. And so we’re taking a little space, like for a day to just kind of like think and reflect.
and then come back together and, you know, talk about what we’re each wanting and needing and how we can support the other person, et cetera. But the old me, like my brain is perceiving it as a major threat, right? Why? Because in my history of being in romantic relationships, a disagreement was way more than just a disagreement. A disagreement often led to like huge heated arguments with yelling.
Um, especially when I was much younger, you know, things would get physical really fast. Um, you know, I mean, I’ve had like the police involved in conflicts that I’ve dealt with romantic partners in the past, right? And so for me to now have a disagreement with someone, my body hears the word disagreement and is like, you know, sounding off all the alarms. And so me being by myself in my apartment for me.
that also is a previous condition under which I would drink. So of course it’s like all the stars are aligned for my body to really think that I’m threatened. And so my brain, I would say like the primitive part of my brain is feeling threatened. And when our primitive parts of our brains feel threatened, what usually does it lean toward if there’s a history of alcohol abuse? Typically it would be alcohol, right? What we would need to survive is, you know, food, human connection,
Food, human connection, what else do we need to survive? Oh yeah, water. You know, things like that. Those are the things that we actually need. But when our dopamine has been, like our relationship with dopamine has been distorted by the use of alcohol or other addictive substances, we don’t think that we need those actual things. We think that we need like alcohol or, you know, insert whatever addictive substance you used to dabble with. So with that being said,
My body has felt like today what it’s felt like, again, this happened yesterday. And so it’s still just been kind of like on a higher level of escalation. So like at work, while I felt this anxiety, which manifested in my stomach, feeling like a roller coaster was kind of like on the, you know, going down the hill on a roller coaster, I had to be really mindful of how I was interacting with other people because I wanted to make sure that I didn’t like lash out at, let’s say colleagues and et cetera. So you know, I kept to myself a little bit more. And um,
And you know, that was one thing. I was really mindful of how I was treating other people. So in terms of like how I got through the day, I was mindful of that. As soon as I got out of work, one of the important things that I did was get into movement. So I went to the gym, I lifted some weights and that felt good, but it really wasn’t enough. And so I got home and I put on salsa music and I did some, I started taking classes again. And so I did some dancing by myself to kind of practice and move. And that felt really good. But…
For me, somatic strategies aren’t enough. Like breath work is good, which I did do, taking deep breaths to again, help break up that physical manifestation of the anxiety in my stomach. If you take a deep breath and you stretch out that diaphragm and it presses on your stomach, you can feel some relief of the physical sensations that come along with anxious thoughts, for sure. But again,
I also had to kind of sit and talk to myself and like do some self coaching. So what that looked like for me in case this is something that might be helpful for you is, again, going back to that perceived threat, I had to first assure myself that I’m safe, right? Like my body is thinking like, uh-oh, there’s a disagreement with a romantic partner. She’s in danger. Like alert, alert. So I had to tell myself.
First, this is temporary, Jess, like you’re okay, Jess. And then two, I’m safe. Like those are old dangers. I’m not in those old relationships anymore where a disagreement could lead to huge outbursts. It’s like, this is safe. We’re having calm conversations. So that’s the first thing that I remind myself, that I’m safe. And then the second thing that I remind myself of is that my relationship is okay. Like I’m perceiving these threats, but again,
It is absolutely normal for two adults who consent to be together to have disagreements, right? And we’re handling it in a calm, mature manner, but I still feel escalated because there’s just that history that I have. If you read The Body Keeps the Score, our bodies remember things much more quickly than like our conscious minds do, which is crazy. So anyway, once I remind myself that
I’m safe and my relationship is going to be just fine, that this is normal. That really does help bring me down. But then the third thing that I did, so I had the movement, the somatic piece with movement and breathing, the self-talk, the coaching, self-coaching. But then the third thing that I did that really helped was also seek connection and community. And so I happened to have to facilitate meeting tonight, which was perfect because in the community, I shared that I was having a hard day.
And what that allowed me to do was connect with other people who were also having a tough day or even if other people weren’t having a tough day, they’d all been there and they knew that you get through it. So there’s just that encouragement piece of being with like-minded folks in that space to really feel accepted and safe and nurtured and cared for. Because sometimes self-nurturing can be hard. So when we can’t do it for ourselves…
we go into the community, we lean into the community, and the community can do for us what we can’t do for ourselves just yet. And again, and I’m pointing this out because even at two and a half years sober, I’m still leaning on community spaces, right? And so I wanna highlight that certain things may not just suddenly disappear just because a lot of time passes. And I mean, two and a half years is not even a lot of time in the grand scheme of a human life, you know what I mean? But anyway, then the fourth thing.
that I really leaned into was also moving into self-encouragement. Once I leaned into the to the community, we started having a conversation. I felt more inspired to lean into that self-encouragement piece, both for myself and then also helping others encourage themselves. And so I’ll share this poem that I read to the group. It’s super short and it’s by poet Diana Alejandrina. I’ll put the link to her book in the show notes in case you’re curious about her book.
You can find it on Amazon. And listen to this poem. It’s from page 93 in her book, super short and beautiful. The poem is titled Vulnerable.
I’ve always been beautiful. I just waited too long to tell it to my reflection. I’ll read it again. I have always been beautiful. I just waited too long to tell it to my reflection.
So I love that poem and I shared it with the group and then encouraged them to fill in the blank. So instead of I’ve always been beautiful, just kind of have them all fill in whatever else they wanted to. But I really love that poem because one thing I realized also that being unsettled in one area for me quickly leads to spiraling in other areas. So like I noticed that again, we had that incongruence with me and my partner.
And so then today I was also then having like random body image issues, like out of nowhere, like just not feeling comfortable in my skin. Um, you know, looking like jumping into comparing myself really quickly. And so reading that poem and then again, being in community reminded me that like, a I’m exactly where I need to be. I am a beautiful whole human being.
right, most importantly from the inside. Like, seriously, like what I have to offer in terms of my heart and for you listening, right? Like tap into your heart, like what beauty does your soul have to offer this world, right? Like the gifts that you have to offer other people because you take care of yourself and nurture yourself and you work on your personal development, like wow, like that shit is beautiful, right?
And if you haven’t told yourself that you’re a beautiful person, like, please stop, like press pause on this, go to the mirror and tell yourself that. Or even if it doesn’t feel natural, like I’m willing to believe that I’m a beautiful person. Right? Like sometimes positive affirmations can be a little, eh. Like if, you know, I don’t want you to be talking to yourself in the mirror and saying something that feels phony because being phony, that’s not, that’s not it. That’s not the way to go. I try my best to be really authentic and you know.
you when I’m having a bad day because I think that that’s important. So don’t call yourself beautiful if you don’t feel it, but at least say something good to yourself. What have you always been that like, you know, you are and just say that, right? Like, so anyway, um, suffice it to say by the time I was done being in community and talking about this, I felt more self-encouraged and
reminding myself that I am enough. I am a beautiful person. I have cared for myself so much. Perfect example, random side note. To add to my interesting day, my dog decided to, he ain’t decided to, he got sick. He threw up two times and had diarrhea two times, all in the span of me having this meeting. And I heard weird noises going on, but obviously I’m busy facilitating, so I can’t just leave a Zoom meeting hanging.
But I sign off the Zoom meeting and I go out there and I open the door and whoa, it was like biological warfare. Like all my senses, like my nose felt attacked. And you know, poor doggy, he’s okay, he’s fine. Just letting you know, Cruz is good. But anyway, like of course I go to clean up everything. And here’s evidence, right? Like again, if I wanna dive into my paranoid fears of like, oh, my relationship is in danger, what did I do? I called my boyfriend and I said, hey, Cruz threw up.
can you come over? I need some help. Or like, I needed, he had, he had my dog cleaning solution. I left it over there. So he came over, he got out of bed, he came over, he brought me the cleaning stuff so I could clean up the poop and the vomit, you know, with the enzyme cleaner. And he gave me a big hug and a kiss and then he left because, you know, we had agreed to like have time to ourselves tonight. And again, that was evidence for me of that my relationship was totally fine.
Right? Like we’re grown people. We can have disagreement, have some space, but then show up for each other. But then being the fact that like, I thoroughly cleaned up this dog’s poop and vomit, and I wasn’t upset at him. I was calm. I was like, okay, like poor puppy, let me clean all this nastiness up, you know? And that I cleaned it well, also spoke to the growth that I’ve experienced because there was a time when I had him initially.
that I had gone into like an eight month bender because my boyfriend, my then boyfriend had passed away. Right? And so being able to like thoroughly clean up after a dog, after several messes that I left behind, just reminded me like there was a time that I wouldn’t have had the physical capacity to do that because I would have been passed out. I would have been too drunk. I wouldn’t have, I would have been so uncoordinated that I would have like sneered everything even more. So.
there’s been a lot of growth. There has been a lot of growth. And so to kind of close out a couple, just again, concrete things that you can do if you’re having a hard day. Number one, practice some sort of a somatic strategy to bring you into the present, right? Again, if you are feeling triggered, chances are your body is perceiving some sort of a threat, even if you’re safe.
And so first, like bring yourself into the present moment. Remind yourself that you are here in the now, right? That craving that you’re having, don’t get upset with yourself over having the craving. Get curious about it. What need do you have that is coming up for you that is being interpreted as a need for an alcohol, right? So is it that you’re needing a human interaction or you’re needing rest or you’re needing food, water? What do you need?
Ask yourself that, what do I need, right? So anyway, the somatic strategy, ask yourself what you need, get curious with yourself, remind yourself that you’re safe. Again, remind yourself that you’re safe. Get in community. If you are not a part of a community, I strongly recommend that you find yourself one. If you’d like 12-step programs, do a 12-step program meeting. There’s also online resources, Smart Recovery is free.
The Reframe app offers a seven day trial. Theluckiestclub.com also offers a seven day trial. Those are two communities that I work with. I’m a coach and I still firmly encourage my one-on-one clients to go get in community because your mentors, your coaches, they come and go, but your community is there forever if you choose for it to be forever. So I always strongly encourage people like get in community. You…
You don’t want to put all your eggs in one basket. You don’t want to lean on just one person. So find community. I still lean on community. And then, yeah, like the last thing I’ll say is find some way to encourage yourself, right? I mean, like I said, I invite you to take that poem that I read and fill in the blank with something that applies to you. I have always been blank. I just waited too long to tell it to my reflection. What are you? What phenomenal thing are you?
and tell yourself that, right? And nurture that and encourage that because you’re not drinking, because you don’t need to drink today just because you had a crappy day. You don’t need to do it. I’m not doing it. You don’t need to do it. We cannot do this together.
I think that’s all I have for you folks. Sending everybody lots of love, sending myself some love too. If you are wanting some supports, you can find writing classes at bottomlisttosobre.com. You can schedule a free consultation for one-to-one coaching. If you’re a teacher, I am running a free support group for educators on August 3rd. So just a couple of things that are popping up. And yeah, subscribe to my email list and that way you’ll also have a heads up whenever anything cool is happening that I am running. But my next free writing workshop will be in September.
And then my current six week writing program just started, so I’m not taking in anybody for that, but I have one more six week writing program coming up, Writing for Healing in September to close out the year. So thanks for listening, sending you lots of love. And if you are enjoying the podcast, please write a review, please share it. Thanks so much.
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