What We Can Learn From a Reformed Troll

[Content note: online harassment & threats]

Many of us who have dealt with trolls online have spent a lot of time–to much, probably–wondering what motivated them, how they would justify their actions (or not), whether they would ever regret it or apologize.

Writer Lindy West actually got to find this out. After she publicly called out a troll who’d made a Twitter account impersonating her late father and used it to harass her (yes, that happened), he emailed her and apologized. He even donated money in her name to the Seattle Cancer Care Alliance, which had treated her father before he died. On an episode of This American Life, West called him and talked to him more about why he did what he did.

The conversation was both amazingly honest and also painfully unsurprising, at least to those of us who have dealt with this sort of behavior. The ex-troll admitted that he’d been in a really bad mental place when he’d made multiple accounts just to harass West. In the email he’d originally sent to apologize, he wrote, “I don’t know why or even when I started trolling you. I think my anger from you stems from your happiness with your own being. It served to highlight my unhappiness with myself.” In the TAL episode, he explained that he was overweight and unhappy with his body, and West’s public satisfaction with (and celebration of) her own weight made him resentful. Gender played a role, too:

Women are being more forthright in their writing. There isn’t a sense of timidity to when they speak or when they write. They’re saying it loud. And I think that– and I think, for me, as well, it’s threatening at first. …I work with women all day, and I don’t have an issue with anyone. I could’ve told you back then if someone had said to me, oh, you’re a misogynist. You hate women. And I could say, nuh-uh, I love my mom. I love my sisters. I’ve loved my– the girlfriends that I’ve had in my life. But you can’t claim to be OK with women and then go online and insult them– seek them out to harm them emotionally.

West added:

In my experience, if you call a troll a misogynist, he’ll almost invariably say, oh, I don’t hate women. I just hate what you’re saying and what that other woman is saying and that woman and that one for totally unrelated reasons. So it was satisfying at least to hear him admit that, yeah, he hated women.

Indeed, that level of self-awareness is pretty rare in anyone, let alone in men who harass and threaten women.

Although none of my really-awful trolls have ever apologized, one who used to mildly troll my comments section did, and confessed that it had to do with his own mental health issues that he was taking out on me and my blog. I became his outlet, the lightning rod for all his grievances with himself and the world. From talking to other women with a presence on the internet, I know my experience (and West’s) is not unique.

There is a lot to learn from the TAL episode. Although trolls/online harassers probably have a variety of motivations, there clearly is a subset of them that troll because they can’t or won’t deal with their own personal issues. I want to be very careful here and not do the whole blaming mental illness thing, but I also want to trust people who have mental illnesses when they say that their mental illness is what prompted them to do something shitty. That’s part of humanizing mental illness, too–acknowledging that sometimes, especially when untreated/unmanaged, it can cause people to act in ways that aren’t really in accordance with who they actually want to be.

But also, you need not have a diagnosable mental illness to be in a bad place in your head at some point in time. You need not have a diagnosable mental illness to believe on some level that it’s okay to outsource emotional caretaking to someone else. The common thread here isn’t “mental illness” but “people avoiding dealing with their own issues and taking their pain out on others,” which, as I’ve been discussing a lot around here, is a gendered phenomenon.

In the episode, West concludes:

If what he said is true, that he just needed to find some meaning in his life, then what a heartbreaking diagnosis for all of the people who are still at it. I can’t give purpose and fulfillment to millions of anonymous strangers, but I can remember not to lose sight of their humanity the way that they lost sight of mine.

That is what horrified me most about this whole thing, aside from imagining what it must’ve been like for West pre-apology. How on earth could a random writer on the internet give these people what they need–partners, friends, self-love, satisfying jobs? It’s a frustration that I’ve felt before.

When the episode first aired, I saw a lot of people hailing it as some sort of sign that, see, trolls really are people too, and they’re redeemable, and maybe if we just remember not to lose sight of their humanity, then they’ll see the light and stop trolling! (Note that although I’m borrowing some of West’s wording here, I absolutely don’t think she’s this naive. Not after everything the internet has put her through.)

It’s a nice thought. It means that the solution to the revolting bullshit people (mostly women) deal with online is neither to “just ignore it” nor to lash back out or ridicule or petition social media platforms for better moderation. It’s just to talk to them and figure out what’s making them hurt so bad.

You can probably see why this is unacceptable as far as general advice goes. As West said, women can’t take responsibility for healing all these strangers’ hurts. People in my field get paid good money to do that, and I’m not about to do it for free for someone I’ve never met who just called me a fucking cunt.

Moreover, though, I’m not sure that most trolls are “redeemable.” Buzzfeed writer Tabatha Leggett, who got rape and death threats after writing about watching The Simpsons (yes, really), recently described her experience contacting her trolls, and seems to have had a rather different one than West did:

The first guy was a stand-up comedian from Chicago. He’d left a meme that said “kill yourself” in the comments section. He insisted that leaving a meme was different to typing out the words “kill yourself”. “Anyone who knows the meme wouldn’t take it seriously,” he told me. “I just wanted to tell you to shut the fuck up.”

I told him that his comment, underneath the hundreds of other abusive ones I’d received, came across as threatening. He told me I was an idiot for feeling that way. I asked him why he felt the need to comment at all. Why not just avoid reading my stuff in the future?

“You might have other really good stuff that you write about,” he replied. “I just didn’t want you to write about The Simpsons again. I was like, shut up.”

Another man that she spoke to did apologize, but it’s unclear which of these reactions is more typical. Point is, sometimes no amount of emotional labor will extract an apology (let alone genuine regret). And even if it did, what difference does it make? The damage has been done, and there always seem to be more trolls willing to take the place of those who realize the error of their ways.

If there’s anything to take away from Lindy West’s interview with her troll, it’s that trolling is more about the troll than the target. However, note that many people are miserable and full of self-hatred and do not make accounts impersonating a writer’s dead father that they use to harass her. The ex-troll’s misogyny and our society’s tolerance of it probably played as big a role in his behavior as did his personal problems.

Unfortunately, we can’t magically heal everyone’s misery. We can stop blaming victims of harassment for that harassment, and we can institute some better social norms and institutional policies that help prevent harassment. People like Lindy West are part of the reason we’re finally having that conversation on any sort of scale, but it’s embarrassing how much we had to put up with before that conversation finally got started.

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When Someone’s Negativity Makes You Uncomfortable

Ever since I got depressed and started paying attention to this stuff, I’ve been talking about the unintentionally-dismissive ways in which people often respond when someone shares something negative that they’re dealing with or feeling: “It’s not that big of a deal,” “Oh, cheer up!”, “Look at the bright side,” and so on. Something I’ve had to deal with in particular on Facebook is people making inane and inappropriate jokes in response to serious personal things that I post, which, I’m told, they do in order to “lighten the mood.”

Luckily, I’ve found a lot of great resources to help explain this to people, such as this book and this article. One form of pushback I’ve gotten is this: “But what if people make these types of comments/jokes because they’re uncomfortable with hearing the negative stuff?”

Well, yeah, that’s exactly why they do it. In most contexts, we’re still not used to honesty about negative life stuff, and it’s uncomfortable and awkward and weird, and so the automatic response is to deal with that discomfort by shutting the negativity down.

That said, there are different types of discomfort. There’s “this isn’t the social norm, wtf” discomfort, and there’s “this is crossing my boundaries” discomfort. Sometimes, though not always, they overlap.

When I post something on my own Facebook, that’s not violating anyone’s boundaries, because it’s my own page. (Obviously you can think of some extreme examples of this, such as if I used my Facebook to post a sexual comment about someone else.) Anyone who doesn’t like what’s on my Facebook generally can unfollow or unfriend me, or, if it’s not that big a deal, just ignore and scroll past the post. You can also do this amazing thing:

Didja know you can hide posts from your Facebook feed by hitting that down arrow in the top right corner? Now ya do!

Didja know you can hide posts from your Facebook feed by hitting that down arrow in the top right corner? Now ya do!

The mere fact that a post is visible in your feed does not obligate you to respond to it, not even if the post is very sad! I get a lot of comments like “Well I just felt like I had to say something because you were so sad.” No. Me being sad does not obligate a response from you. This type of thinking is bad for you–because it forces you to interact with things you don’t want to interact with–and it’s bad for me, because it causes people to make insensitive and inappropriate remarks to me when I’m already struggling. This type of thinking isn’t good for anyone, and that’s why I generally encourage people to try to avoid thinking of social interactions or relationships in terms of “obligation.”

And yeah, it’s totally possible that constantly seeing posts that bring you down and make negative feelings come up for you totally isn’t worth it, but as I said, that’s why unfollow/unfriend/hide post exist. I frequently unfollow and/or hide posts from people when they’re making me feel bad for no productive reason (for instance, something that I find really hard to deal with is violent rhetoric, and that’s my own boundary to responsibility for).  Sometimes, to be quite honest, someone’s post makes me feel sad and jealous and so I just hide it so that I don’t have to be reminded of it. Is this cowardly and “immature”? I mean, maybe? But it’s a hell of a lot better than commenting on the post with “meh I wish I had a job :(” or “well I’ll probably never get engaged, lol, so, congrats to you I guess.” I don’t have to spend 100% of my social media time actively Working On Myself, you know. Likewise, you are totally free to just hide my depression stuff from your feed if it’s unpleasant.

Situations in which someone asks “How are you?” and receives a “too”-honest response are a little thornier than Facebook feed management. On the one hand, you would be forgiven for assuming that if someone asks how you are, they want to know how you are. On the other hand, it is also currently the case that people use these sorts of questions as greetings or smalltalk and that they do not expect a treatise on all your current medical or financial or occupational or relational woes just because they said three words. If you don’t realize that someone didn’t mean to show that much interest and tell them anyway, I think that’s forgivable, because not everyone is always able to understand and navigate these unspoken assumptions. But if you’re reasonably certain that the person doesn’t actually want to know all these details and would be uncomfortable to hear them, it’s kind of creepy to give them anyway with the justification that “yeah well they technically asked.”

I usually handle these situations by being light on the details unless prompted. “How are you?” “Ugh, honestly, it’s been pretty stressful lately.” At that point, the person can say, “Oh no, what’s going on?” or they can say, “Damn, that sucks! Well, hope it gets better soon!” The ball is in their court, and nobody has to hear more than they’re comfortable with.

Situations in which the person doing the venting is the one who initiates the interaction can be even trickier, which is why I wrote a whole post about it. But to sum it up, basically, ask people for consent before dumping really serious stuff on them and definitely provide trigger warnings if you’re going to discuss things that are likely to be triggering for those who have dealt with them too.

There is definitely something very passive-aggressive about saying “Oh, cheer up, it’ll be fine!” when what you really mean is, “Actually, I’m not really comfortable listening to this, so I’m going to end this conversation now.” And yeah, the latter doesn’t sound like a nice thing to say. Yeah, it might hurt the feelings of the person who’s telling you the negative stuff. But it’s actually a much kinder thing to say than a dismissive remark that shuts the person down and makes them feel like they don’t even have the right to be upset about whatever it is they’re dealing with.

Worse, they may not actually get the message that you’re uncomfortable hearing about their problems. They may tell themselves that you’re just trying to make them feel better the best way you know how (because that really is why a lot of people say this sort of stuff!) and therefore feel really confused about whether or not you’re someone that they should come to when they want to talk about stuff. On the one hand, talking to you about stuff feels bad. On the other hand, you’re acting like you want them to feel better, so you must care, right?

Setting boundaries sometimes hurts feelings. There’s no way around this because you cannot control other people’s feelings, and there is no award for for Best At Being Passive Aggressive So As To Avoid Directly Hurting Feelings (And Instead Only Hurting Them Indirectly). (Even if there were, is that an award you want?) If you are uncomfortable hearing someone talk about their problems and are therefore unwilling to do it, it is in everyone’s best interest–especially theirs–for this to be clarified as soon as possible.

(And should you find yourself on the other side of that and having someone tell you that they can’t listen to you anymore, remember: you don’t have to like it or be happy about it, but you do have to respect their boundaries.)

This is one of those moments when I say, 1) your boundaries are always valid and it is okay (even good) to enforce them, and also 2) it might be a good idea to do some introspection about why you have the boundaries that you have. Yes, sometimes we need to set limits on what sort of emotional support we can offer others because we need to make sure that people aren’t depending on us in ways that we can’t be depended on, or that people aren’t triggering things that we’re still dealing with ourselves.

On the other hand, sometimes we’re uncomfortable hearing certain things because it’s outside of our current social norms and we have some unexamined ideas about what’s “appropriate” and what isn’t. For instance, when I have an automatic negative reaction to hearing someone say that they’re really worried because their job doesn’t pay them enough, is that because I need to avoid listening to such things for the sake of my own well-being, or because some part of me still believes that it’s “impolite” to openly talk about things like money (especially not having enough of it)? That’s not a trick question, because it could actually be either or both. Right now, as I’m dealing with my own job search and my own fears of making too little money, it could very well be that I need to step back and not be in conversations like these. Or it could also be that I have these leftover beliefs about talking about money.

It’s crucial, I think, to learn how to critically examine your own responses and the boundaries that you set up around those responses without assuming that those responses and boundaries are therefore illegitimate. You can critically examine where your boundaries come from while still maintaining them at least until you figure it out!

So if every time someone says something negative about their life, your brain is going “no stop get away this is bad ugh ugh,” that’s a response to consider examining, because a lot of the time that comes from some very unhealthy social norms we have about what people should do when they have a mental illness or other emotional difficulty (just keep it to themselves and suffer alone, or put a positive spin on it that may not be authentic at all). In the meantime, you still get to get away if that’s what you want to do.

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Don’t Tell People How (Not) To Feel

[Content note: mentions of abuse, transphobia, & racism]

The more I do this–this writing/activism/therapy thing that I do–the more I’m coming to believe that there is almost never anything to be gained by telling people how to feel, or how not to feel.

In fact, I worry that doing so is at best neutral, probably manipulative, possibly cruel, and at worst abusive.

The most obvious examples provoke little disagreement from the social circles I move in–for instance, telling a person with depression to “cheer up,” telling a person with anxiety to “calm down,” telling a person who is angry to “stop being so angry,” telling a person who has suffered trauma to “just get over it.” These are all examples of telling people how to feel, or how not to feel, that most of us would recognize as wrong.

But the message that folks seem to get when we talk about this isn’t “telling people how (not) to feel is wrong,” but rather, “don’t tell people with mental illness/trauma history to get better because they can’t just do that on the spot.”

But what if they could? What if the cause of the emotions was something other than mental illness or trauma? Then would it be acceptable to tell them how to feel?

I think some people would say yes, at least in certain situations.

Emotions and morality are all bound up in our minds. We associate certain emotions with certain moral acts and other emotions with certain immoral acts (which with which may depend on one’s social group). Although there may be a correlation, of course, it’s probably not nearly as strong as people assume. Moreover, it’s much easier, in my experience, to change your behavior than to change your emotions. Even if you are neurotypical, but especially if you are not.

So we start to point to certain emotions, which we consider “markers” of certain immoral acts, as the problem. It’s wrong to feel angry or resentful when a potential romantic partner turns you down. It’s wrong not to be angry about injustice. It’s wrong to feel happy during a time when other people are sad. It’s wrong to fail to feel sad when Objectively Sad Things (like the loss of a loved one) happen.

I would argue that none of those are actually wrong, though. It’s wrong to guilt-trip, manipulate, or punish someone who doesn’t want to date you. It’s wrong to do absolutely nothing to make the world a better place despite having the ability to do so. But you can feel resentful at someone who rejected you without ever mistreating them, and you can actively make the world a better place without ever feeling angry about injustice.

It’s ironic that we use emotions as a proxy for actions when they are so much more difficult to change. You can change them, of course, but only with time and effort, and almost never right in the moment. Happiness is pretty easy to kill, as I was reminded very directly after Obergefell v Hodges came down, but it’s rarely replaced with the feelings that were intended to replace it. When people kept suggesting that anyone who feels happy after that decision is a terrible person who doesn’t care about other issues and naively believes that The Fight Is Over, I wasn’t suddenly full of fiery anger on behalf of all the LGBTQ folks who continue to face marginalization (including, by the way, myself). I just felt sad and defeated, and very condescended to.

Nevertheless, despite my happiness at the Supreme Court’s decision, I’m not done fighting. My actions speak louder than my happiness that particular day.

More importantly, though, I worry about the ramifications of assuming that we can and should tell people how to feel. If you tell someone to calm down or cheer up or get angry and they immediately comply, I’m not sure that that’s a healthy process. I’m not sure that it’s ultimately a good thing if people are able to change their emotions (or convincingly pretend to) as soon as someone demands it. To me, that sounds more like an abusive situation than anything else.

I’m also concerned because, once you learn (as many of us do at some point or another) that others are better than us at knowing what our emotions ought to be, that process of adjusting your emotions (or emotional expressions) to their expectations becomes par for the course. Certainly someone can claim that their particular reason for telling you how to feel is Very Important and For A Good Cause, but everyone claims that, including abusive people. Many people in my life could say that it’d be For My Own Good if I could just stop feeling sad on command. Many people have a vested interest in keeping us from being angry, or expressing our anger. Once you get in the habit of “correcting” your emotions at others’ request, it’s going to be, well, a habit.

Moreover, when people believe that it’s their emotions, and not their actions, that are problematic, they often try to push away and suppress those emotions because they are Wrong. They may even succeed for a while, but ultimately, this sort of project inevitably fails. (I’ve been there.) Suppressing Wrong emotions prevents self-awareness, which is exactly what you need to make sure that you don’t hurt people because of your emotions. Telling people their emotions are Wrong is not only ineffective, but counterproductive.

You might think that if you tell someone that their emotions are Wrong, they will immediately say, “Wow, you’re right, I will call a therapist and set up an appointment right away.” Wouldn’t that be nice. But that’s not how it works. Even if there’s a strong indication that someone probably needs to go to therapy, if you stigmatize them that way, they’ll probably believe that 1) the therapist would stigmatize them that way too, and 2) they’re a terrible person who doesn’t deserve help.

Unfortunately, I notice this a lot in people who are trying to figure out how to deal with romantic rejection, especially men. They hear that people (especially men) who get upset when they’re rejected do terrible things, and they hear that feeling upset is as much a problem as the actual doing of the terrible things. And I get that the message gets diluted a lot when we’re trying to deal with horrific shit like Elliot Rodger, but thankfully, the vast majority of people are not Elliot Rodger. Feeling upset or even angry when you get rejected is normal. You can work on it with a therapist (or with some helpful online advice) if you want, but what matters is how you act. That’s what makes you who you are.

What about emotions that are Truly Awful? What if someone is disgusted by trans* people? What if someone is terrified when they see a Black man approaching on the street?

To be honest, I don’t really know what to do with these emotions (and I’m perfectly willing to admit that I don’t know). Here people can make a convincing argument that these emotions actually do lead to actual harm done to marginalized people, which is true. Here, again, the problem is the actual harm done to these people and not what goes on in someone’s head, but what goes on in someone’s head is undeniably related to the actual harm done to these people!

Then again, these emotions don’t come from nowhere. They, like many emotions, come from thoughts or ideas. Those thoughts or ideas are, “People ought to be either Men or Women” (where “Men” or “Women” means “as traditionally defined by cissexist assumptions), “Black men are dangerous,” and so on. There’s no use in telling people not to be disgusted by trans* people and not to be afraid of Black men unless we address the ideas that are prompting those feelings. As someone who has experienced lots of such shifts in feelings over time as my understanding of power, privilege, and oppression has evolved, I can attest to this.

In sum, I don’t have all the answers on this, but I’m starting to believe that it doesn’t really do any good to police people’s feelings, even when they seem like the wrong feelings.

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Irrational Feelings are Still Valid, and Valid Feelings Can Be Irrational

Kate recently wrote about how sometimes, viewing your emotions as unjustified or irrational can actually prevent you from taking action to make them better. On the other hand, simply accepting all emotions as “valid” can also leave you with no way of trying to change them. To try to resolve this issue, she proposes a distinction between “local validity” and “global validity”:

Local validity is about noticing and responding to your current emotions as if they’re real emotions that are happening to you. Global validity is about reflecting about the trends and patterns of emotions and how well you think they’re grounded in a realistic view of the world.

Irrational and invalid aren’t the same thing. We can go wrong when we believe that any emotion that’s irrational must therefore be invalid, but we also go wrong when we believe that any emotion that’s valid must also be rational. (I think the latter error is made less often, but it’s true that some people feel that because emotions are “valid,” they must simply accept them as they are.)

In social circles where rationality is very highly valued, it can become difficult to tell others about how you’re feeling when you think that your feelings are irrational. Sometimes we fear judgmental responses from others (“But that makes no sense! Of course I don’t hate you! How could you possibly believe something like that?”). Other times, we may trust that people will be supportive, but we still don’t want to come across as someone who has a lot of “silly” or “irrational” feelings.

In this way, sometimes, people in social circles that have more traditional approaches to relationships and communication are at a slight advantage. For instance, suppose Sally is in a traditional monogamous relationship with Bob. Sally might feel totally comfortable telling Bob that she’s jealous when Bob spends time with his friend Susie. Sally might even feel comfortable expressing anger about this.

Of course, the resulting conversation might not necessarily be productive–Bob might just agree not to spend time with Susie anymore, or he might react angrily and tell Sally that she’s being “crazy.” But in my social circles, we often wouldn’t express feelings like Sally’s at all. We feel that being progressive/feminist/polyamorous/rational/whatever means we shouldn’t feel jealous when a partner spends time with a friend (or another partner), because that’s irrational, and therefore that feeling should be ignored rather than brought out into the open.

And so a lot of us end up trying to ignore or cope with these feelings alone. Where Bob might hug or kiss Sally and reassure her that he loves her, we get ice cream and Netflix. (Or maybe that’s just me. Seriously, I am Extremely Bad at this.)

The difference is that many people in traditional monogamous relationships treat jealousy as normal, even healthy, even a sign that you really love someone. Expressing jealousy in the context of these relationships can be a completely acceptable thing, like telling your partner that you’re annoyed that they didn’t tell you they’d be home late, or that you’re sad that they can’t spend the holidays with you and your family. I don’t want to borrow traditional monogamous folks’ ideas about jealousy necessarily, but I want to borrow their norms about expressing it and expecting your partner to hear you and respond lovingly to you even if the jealousy is “irrational.” (Yes, yes, #notallmonos.)

But as Kate’s example shows, this tendency to conflate “irrational” and “invalid” doesn’t just apply to relationships and decisions about whether or not to tell others how we’re feeling. I have a hard time engaging in self-care practices that help if I don’t feel like there’s a “rational” reason to feel the way I’m feeling.

For instance, if someone was mean to me or I had an awful day at work, I acknowledge those as “good” reasons to feel bad, and in response, I might ask friends for support or spend some money on something that brings me joy.

But if I’m feeling bad for reasons I think aren’t “good,” such as being jealous of someone or completely randomly, then I don’t feel like I have the “right” to ask for support. I don’t feel like it’d be justified to take time off of my responsibilities to do something pleasant to improve my mood. So I just sit there and suffer through it.

In a blog post, Malcolm writes about how it can be useful to “step outside” of one’s own feelings. To help someone else do that, you might ask them, “What feelings came up for you during that?” rather than “How do/did you feel?” The latter question makes people identify with a feeling in ways that the former doesn’t. To say that sad feelings came up for me feels different than saying that I am (or was) sad. He adds:

Our sociolinguistic context is full of maxims like “that’s just how I feel” or “I can’t help how I feel” or [INSERT OTHER EXAMPLES]. We don’t necessarily take them seriously, but they add to the confusion of what someone might mean when they say “I feel X”. A bunch of questions you could (mentally or verbally) ask in response:

do you endorse feeling X? do you think that feeling X makes sense?

would you like me to address (my reassurance, etc) towards the feeling, towards its causes, or towards you as the experiencer of the feeling?

is that all you’re feeling?

how do you feel about having that feeling?

do you see a way out of the feeling or does it feel all-consuming or inevitable?

Questions like these, when asked of yourself, can make it a lot easier to communicate feelings that you think are irrational. For instance: “I don’t endorse this feeling, but I’m jealous about your date with ____.” “I know this doesn’t make sense, but I’m sad about leaving for vacation tomorrow.”

And on the flip side, when people share feelings like these with us, I think it’s important not to jump too immediately to “Your feelings are valid” or “It’s okay to feel that way.” Those are very important and worthy sentiments, but for many people (such as me), they can contribute to a defeatist sort of attitude: “Well, I guess it’s ok that I’m just going to feel depressed every time a friend succeeds at something I haven’t, since that’s a valid and okay way to feel.” Often, “valid” starts to mean “unchangeable.”

Here, Malcolm’s example question, “How do you feel about having that feeling?” can be very helpful. If someone says they’re ashamed or embarrassed or having difficulty accepting that this feeling is even happening, validation can be very helpful. But if they say they’re frustrated by having to deal with the feeling, or they understand where it’s coming from but still wish it weren’t happening, then validation can unintentionally send the message that they should just accept it.

Some of this, I think, is a question of where someone is in their own process. Years ago, I was unable to fully acknowledge my depressive feelings because I didn’t understand that I had depression, and kept trying to convince myself that I “should” be happy given all the good things I had going for me. At that point, if someone had told me that sadness/depression is a valid feeling, that might’ve been a revelation.

Nowadays, I’ve basically accepted the fact that I have depression and that that brings with it depressive feelings. At this point, reminders that my feelings are “valid” are pretty much useless. I want to change them! And in order to change them, I have to understand how they’re irrational, how they’re set off, how to counter those automatic processes, and basically how to tell myself a better story about my life.

Ironically, both of these counterproductive processes can happen for the same person. Sometimes I refuse to treat my feelings as valid simply because they’re irrational. Other times, I have trouble changing irrational feelings simply because I’ve accepted that they’re valid. Depression feels so real that changing it seems impossible. But it’s not.

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Note that I intentionally avoided getting bogged down in what exactly “rational” and “irrational” and “valid” and “invalid” mean. If this post doesn’t make sense to you, we’re probably working from different definitions, and that’s okay. Another blog post, another day.

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A List of Ways I Have Used Trigger Warnings

[Content note: mentions of sexual assault]

These are some ways I have mentally responded to encountering a trigger warning/content note on the internet:

  1. [ignores, continues reading]
  2. “Oh, yikes, this is going to be pretty serious. Ok, I’m ready. Let’s do it.”
  3. “I think I need to take a few minutes to mentally prepare myself before reading this.”
  4. “Welp, that’s just too much right now. I’m going to wait a few hours or days until I’m in a better brainspace and then engage with this.”
  5. “Ok, this is totally fine for me, but it’s nice to know what I’m getting into.”
  6. “I can do this. But I’m going to message a friend and talk to them while I read it, or maybe pet the purring kitty.”
  7. “I’m going to read this, but I already know I’m going to be a wreck afterwards, so I’m going to set up some hot tea/some time with a friend/Chinese food/a fun TV show to help me afterwards.”
  8. “You know what? I don’t need to read this. I’ve lived this. I know this. There’s no reason to make myself think about it again.”

I’ve been hearing a lot about how trigger warnings are nothing but a way for trauma survivors to “avoid challenging material.” I present this list in order to show some more typical ways that people use trigger warnings, such as mentally preparing themselves for the material, choosing the best time to engage with it, and setting up self-care practices that will help.

As you see from #8, yes, sometimes people choose not to engage with triggering material at all. In that latter (and not extremely common) case, it’s useful to remember that people who are triggered by something are usually triggered by it because they have lived it. I’ve sat through many classroom discussions about sexual assault, suicide, eating disorders, sexism, and other things that I have lived through, and while I occasionally did learn from these discussions, more often I learned little or nothing, because I have lived through it. And yes, everyone’s experiences are different, which is why it can be useful for survivors of trauma to share their experiences with fellow survivors and learn from each other. But that’s usually not what the classroom space is.

I’m also a bit fed up, to be honest, with this deceptive word “challenging.” What is a challenge? Here are some things that I find challenging:

  • applied math problems
  • recipes that involve very precise timing
  • coping with depression
  • keeping my apartment clean when I’m very fatigued all the time
  • wrapping my head around dense and difficult literature or philosophy
  • persuading myself to make the effort to go out and see friends even when I’m wiped out from work, because I know that it’ll be good for me
  • sitting through a very boring class or meeting
  • saying goodbye to people I love after a visit
  • shooting in low-light conditions without a tripod
  • telling someone that I love them
  • addressing situations where I feel like someone is communicating passive-aggressively and we need to get things out into the open and talk about them
  • dentist appointments
  • arguing with someone who thinks that rape victims ever deserve what happened to them
  • economics
  • climbing up four sets of stairs while carrying several bags of groceries
  • figuring out how to properly manage my enormous student debt
  • relationships where I feel like I’m more invested in the person than they are in me

You might notice that many of the things on this list seem to have absolutely nothing to do with each other because “challenging” is a very ambiguous word!

There are intellectual challenges, like solving a difficult math problem or understanding a difficult text. There are interpersonal challenges, like figuring out the right way to address a conflict with a partner. There are physical challenges, like climbing a lot of stairs while carrying a heavy load. There are emotional challenges, like coping with depression or with dentist appointments. Some challenges involve combinations of these things. For instance, shooting in low-light conditions without a tripod involves an intellectual challenge (knowing what all those manual settings on the DSLR mean and how to set them) and a physical challenge (holding the camera as still as possible). Telling someone that they have hurt my feelings involves an interpersonal challenge (figuring out the right way to say what I need to say in a way that’ll be effective) and an emotional challenge (dealing with my hurt feelings as I do this).

When people condescendingly claim that college students who ask for trigger warnings are trying to “avoid challenging material,” they are–perhaps intentionally–conflating two meanings of the word “challenging.” Triggering material is emotionally challenging. The challenge is that you feel like you’re about to start screaming and crying in front of your classmates and professor. The challenge is that suddenly you’re back in that bar or that dorm room or wherever it happened, and you’re trying to get away but you can’t get away and you’re trying to scream but nothing comes out. The challenge is that suddenly you’re floating somewhere high above the classroom looking down at yourself sitting there unable to move. The challenge is that you forget who or where you are. The challenge is that your brain starts to empty out like a glass with a crack in it, and no matter what you do you just can’t fill it up again and they’re all looking at you because the professor asked you a question and you have no idea what any of those words meant or how to even make words.

Do we really go to college to encounter this type of “challenge”? No, college coursework is intellectually challenging. The challenge is understanding the nuances of complicated arguments or literary devices. The challenge is connecting ideas together in a way that flows and makes sense, finding patterns in the texts, defending your opinions using evidence from the book. The challenge is being willing to entertain an argument that you personally disagree with, to examine it from all sides. Sometimes, the challenge is memorizing facts, though that’s not so common in college. Sometimes the challenge is writing code that works, or designing a study that effectively examines a particular research question.

You know who would be pretty bad at those types of challenges? Someone who, in their mind, is currently stuck reliving the worst thing that ever happened to them.

Yes, those who insist that trigger warnings are no substitute for professional mental healthcare and that it’s not a professor’s job to heal their student’s personal trauma are absolutely correct. Trigger warnings will not heal trauma. However, they will also not “prevent people from healing” or whatever’s getting thrown out as the latest justification for not using them. What they do is allow people to engage with triggering content in a way that works for them. Only sometimes will they cause people to choose not to engage at all, and remember, the absence of the trigger warning wouldn’t have made them engage with it anyway. It would’ve made them try, get triggered, and fail to engage. It’s such a creepy “Gotcha!” sort of thing to insist on tricking people into trying to engage with triggering content by not including a trigger warning when they asked for one.

In my experience, most survivors of serious trauma–the ones that get triggered by things–are either already accessing mental healthcare, are unable to access mental healthcare, or have tried it and found it unhelpful. Please stop with the condescending advice to students to seek mental healthcare “instead” of asking for trigger warnings. Engaging with triggering content in a thoughtful, intentional, and controlled way is often part of someone’s healing process and has been recommended by plenty of mental healthcare professionals.

Trauma survivors know best what they need. They don’t know perfectly, but they know better than someone with no experience or knowledge of that trauma. If you don’t want to use trigger warnings, then don’t, and say so. But don’t cloak that unwillingness in a patronizing concern for the survivor’s well-being. We see past that stuff. You’re not the ultimate authority on what we need and what’s best for us. Just say it’s too much of an inconvenience for you and you won’t do it.

Reaching Out for Support When You Have a Mental Illness

[Content note: mental illness]

After having written tons of posts about supporting people with mental illness, I realized that there was a gap–I’ve seen few articles about how to reach out for support when you’re the one with the mental illness. Specifically, how to do so in a way that’s respectful of people’s boundaries.

This is a difficult topic, for reasons that I think are obvious. I don’t want to discourage anyone from reaching out for help, ever. I also want to encourage people to be mindful of others’ needs and boundaries, even when everything hurts so much that that feels impossible to do. Especially then.

Why do these two goals feel like they stand opposed to each other? They shouldn’t. Getting affirmative consent before sharing difficult and potentially-triggering things with people isn’t just good for them, it’s also good for you. Most of us who struggle with mental illness have our moments of panic about imposing on others or being a burden on them. Making sure that we’re actually getting their consent before leaning on them for support can help us with those feelings.

I’ve been on both sides of this. I’ve been the depressed and suicidal person who had to reach out for help, sometimes in ways that didn’t really allow people to say no. I’ve also had people reach out to me in ways that made me feel trapped and coerced. So I think I have a lot of empathy for everyone in both of these situations.

This is a huge topic and this post is very long, but it still doesn’t cover all the nuances. This post is focused on the issue of consent and boundaries specifically, so please don’t be too disappointed if it doesn’t cover everything you thought it would. Suggestions for future posts are welcome as always.

Consent, Consent, Consent

The most important thing about reaching out to someone for support with a mental health issue is to explicitly ask for their consent to have this conversation. This means that, rather than sending them a sudden wall ‘o’ text on Facebook, you might first say, “Hey, can I vent to you about depression for a bit? You can respond whenever you have a moment.” Or in person, if the topic hasn’t come up organically in a way that suggests that they’re ready to hear about it, you might say, “Can we talk about some ED stuff I’m going through right now?”

If you want to talk to someone about things that are fairly likely to be triggering–examples include self-harm, suicidal ideation, eating disorders, homicidal ideation, and so on–it’s a good idea to include a content note. In a message or text, that can just look like “TW: anorexia”; in person, you might say, “Can I talk to you about some eating disorder issues I’m having. I might get into detail.” This is important because 1) the person you’re talking to might have their own issues, which you may not necessarily know about; 2) they may be in a space right now where seeing a sudden wall of text about a very serious topic might really stress them out; and 3) regardless, people can often help you better if they have some idea of what you’re going to talk to them about, especially when it’s something pretty serious like that. When I see “Hey, can I talk to you about anorexia?”, I put myself in a different headspace than when I just see “Hey, can I talk to you about some stuff?”.

When you message someone to talk to them about Heavy Stuff and do not give them a warning about the content or an opportunity to politely bow out, understand that you are making it very difficult for them to say no to you, especially if they’re not someone who feels comfortable asserting boundaries (and most people aren’t). You may not intend to make them feel this way, but that’s the effect it often has when you don’t check in to see if it’s okay first.

I’ve gotten sudden walls ‘o’ text while in class, while on dates, when I was just about to fall asleep in bed, while finishing an assignment on deadline, and all sorts of other inopportune times. It put me in a serious bind, because on the one hand I had a really serious message demanding my attention, and on the other hand, I had things that I needed to be doing. When someone suddenly sends me five paragraphs about having an eating disorder and being suicidal, it feels incredibly wrong to say, “I’m really sorry, but I’m busy right now and can’t talk.” I usually do it, but that’s only because I’ve developed very strong boundaries over the years. Most people haven’t.

Another way that you may unintentionally make it difficult for people to set boundaries is by getting their consent for a certain type of conversation (“Hey, got a minute to chat?”) and then, once they agree, making it clearly way more than a minute and more than just a “chat” (“So I’m really really depressed and I think I’m about to lose my job and I just don’t know what to do, I’m almost out of savings and–“). Phrases like “got a minute to chat” and “hey what’s up” are vague, sometimes intentionally so. Once someone gets into a conversation with you, it’s almost impossible to then be like, “Um, actually, I thought this would just be a casual chat; I’m not really available for a conversation like this right now.”

If someone tells you that no, they cannot talk/listen right now, respect that answer, even if it feels unfair or unreasonable. They may in fact be lazy. They may in fact be selfish and callous. They may in fact completely not understand what you’re going through and if they did then they’d listen. They may in fact just be shallow people who want everything to be sunshine and daisies all the time. They may be all of those things, but they still deserve to have their boundaries respected.

The Importance of Being Specific

Consent is one reason why, when you’re reaching out to someone for support, it can be helpful to be as specific and clear as possible about what you need from them. (I say “as possible” because that can be really difficult when you’re in a moment of crisis.) If they know what they’re being asked to do, then they can actually consent to it. But taking a moment to think about what you need from others right now will help you, too–it’s easier to get what you need if you know what that is and ask for it:

“Hey, I need to just vent at someone about some depression stuff. Would you be able to listen for a bit?”

“I’m feeling down and it would be helpful to distract myself. Could you come over and play video games with me?”

“I’m feeling unsafe tonight. Is it ok if I spend the night at your place and just do my own thing with someone else in the room?”

You may, like me, be concerned that if you let people know you’re having a hard time, they’ll try to offer you types of help that you don’t need. In that case, it can be a good idea to be clear about what you’re not looking for, too:

“I’m going through a really rough time. I don’t really want to talk about it, but could we just chat for a while about something else?”

“I’m having a really bad day. I’m not really up for talking to anyone, but could you send me some cute animal videos?”

What if you want support but have no idea what would help? In that case, being specific is clearly impossible. I think it’s better to be transparent and say something like, “I’m feeling really bad and to be honest I don’t know what would help right now. I just wanted to reach out to someone.” Hopefully, your support person might have some ideas about how to help or what to say.

The reason this sort of transparency is helpful is because otherwise, the person might assume that you do need something specific and you know what that is, but that they need to somehow intuit it. Or they may ask you what they should do, which can be stressful for you to have to respond to.

As a more long-term strategy, though, it might be helpful to try to figure out what other people can do that would help you feel better, so that you know what specifically to ask for from them. If you have a therapist, they can help with that project. If not, you can ask others who struggle with similar issues (maybe on a support forum if you don’t know anyone personally) what works for them. Just because you have similar issues doesn’t necessarily mean the same things will work for you, but there’s a good chance you’ll find something.

Why This Can Be So Hard

Back to the issue of boundaries. For many of us, the pain of mental illness is so strong that it’s hard to empathize with someone who says it’s too much for them to hear about. Resentment can build. You think: “They can walk away from this conversation, but I have to live with this my whole life.” When someone is unable to listen to us talk about how awful we’re feeling, that can kick up those feelings of resentment.

But just as we ask our friends, partners, and family members not to take it personally that we have a mental illness, we should try not to take it personally when they have their own feelings and limits. There’s a reason psychologists have a concept called “vicarious traumatization,” and a reason why therapists and social workers have such high burn-out rates. Of course, you may not be asking them to do anything close to what a therapist does, and they may not experience it as “traumatization,” but the point is that being very close to someone’s pain can have an impact. In addition, your support people may be dealing with their own mental health issues, which you may or may not know about. They may want to listen to you, but may be unable to because of what it brings up for them.

One last thing I want to say about this is that for me personally, depression made it really difficult to see how my own pain was hurting others. I don’t mean in that awful way that we talk about, where people take our pain as a personal insult or expect us to be happy all the time. I mean that seeing someone you love in pain hurts. Legitimately. But when I’m depressed, I think I’m so awful that I don’t understand how anyone could possibly care that I’m hurting–even though I reach out to them with the hope that they’ll listen. (Mental illness causes many such contradictions.) And when they say that they care so much that it’s really difficult for them to hear about it, it sounds like they’re insulting and patronizing me, presumably to “get out” of having to listen to me. That this perception is often wrong is something that I had to recover from the worst of it before I could understand.

Self-Forgiveness

Reading this, you may realize that you have overstepped boundaries in the past. (Or maybe you already knew this.) Mental illness can make people feel like they’re horrible and deserve to die, and realizing that you have overstepped boundaries may exacerbate this.

Try to be gentle with yourself. Mental illness can provoke boundary-crossing behavior, and while it’s important not to use this as an excuse not to work on it, it also means that you’re not a terrible person, and you can get better–both in terms of boundaries and in terms of your symptoms themselves.

Talking about this issues presents what The Unit of Caring refers to as a competing access needs problem. Some people will really benefit from this advice. Some people may already be so terrified of violating boundaries that they almost never ask for the help they need. (This may be surprising given that I wrote this post, but I’m squarely in the latter group.) Mental illness also complicates matters in that people may simultaneously be excessively terrified of crossing boundaries, while also sometimes crossing boundaries!

If you feel that implementing this advice will do harm to you, then don’t implement it. However, I would posit that it would actually be helpful for most people, because my core message here isn’t “You should be Very Very Careful about not violating anyone’s boundaries,” but rather “Hey, here’s how to reach out for help in a way that respects people’s boundaries.”

Supportive People Who Aren’t Really

One reason you may be terrified of crossing boundaries is because you may have done your due diligence and followed all this advice and then still had people tell you that you’ve overwhelmed and burdened them and they never wanted to help you this much but felt obligated to. There’s a lot going on here, such as:

  • Poor boundaries on the part of those people
  • People being used to passive communication and reading unspoken messages into your words that you never put there (such as, “If you don’t help me I will hate you/hurt myself/etc”)
  • A duty-centered view of relationships (believing that being your friend/partner/family member obligates them to help you whether or not they want to or can safely do so)
  • Simple ableism: believing, however implicitly, that your mental illness makes you so weak and helpless that they are ethically obligated to help you, no matter at what cost to them

The plentiful existence of people who act in these ways makes it difficult to talk about boundaries and mental illness. If we’re constantly accused of being burdensome and asking for too much no matter how careful we are, that can easily obscure the fact that sometimes we really do reach out to people in ways that make them feel like they can’t say no. But remember: both of these things can be true, and are true. They sound contradictory but are not.

There’s no simple way to fix this problem. If you’re not sure whether or not you’re being mindful of boundaries, it might be worthwhile to consult a friend that you trust to be honest and ask them for feedback. And if you notice that there are people in your life who keep telling you that it’s okay to vent about your feelings or to ask them to take you out for ice cream but then it turns out that they never wanted to help you and only did it out of a sense of obligation, it might be time to downgrade these people from “friend that I ask for mental health support” to “acquaintance that I talk about Marvel films with.”

Whatever their reasoning for not being honest (or not being aware enough of their own needs to be able to be honest), it’s not a healthy dynamic. It’s the sort of dynamic that leads many of us to feel like such awful burdens all the time. It’s the sort of dynamic that can make it really difficult to take this blog post seriously, because if people are constantly calling you a burden when you’re not, you may not be able to recognize the ways in which you might actually be crossing boundaries.

Of course, supportive people are difficult to come by and it can feel counterintuitive to stop going to these people for support when they seem to be acquiescing. (And if you ever feel like it’s a matter of life or death, please, do whatever you need to do to keep yourself safe.) But they’re not, in fact, supportive people. If they were, they would properly set boundaries with you in a way that’s compassionate but still assertive. Pretending to consent and then blaming you for believing them is an unkind and unsupportive thing to do.

~~~

If you are in crisis and do not feel safe, and none of your support people are available to talk to, please call 911, go to the ER, or call one of these hotlines if you don’t feel safe doing the first two things:

  • National Suicide Prevention Lifeline
  • The Trevor Project (for LGBTQ youth)
  • Trans Lifeline

Some Advice on Supporting Friends with Depression

This Captain Awkward post about supporting friends with depression has been bouncing around in my head ever since I read it when it was first posted last August.

Since I’ve been having my own little depressive episode since December or whenever that was, I’ve been wanting to shout this entire post from the rooftops (except, of course, I don’t have the energy). I’ll highlight this part in particular:

I think one thing you can do to help your friends who are depressed is to reach out to them not in the spirit of helping, but in the spirit of liking them and wanting their company. “I’m here to help if you ever need me” is good to know, but hard to act on, especially when you’re in a dark place. Specific, ongoing, pleasure-based invitations are much easier to absorb. “I’m here. Let’s go to the movies. Or stay in and order takeout and watch some dumb TV.” “I’m having a party, it would be really great if you could come for a little while.” Ask them for help with things you know they are good at and like doing, so there is reciprocity and a way for them to contribute. “Will you come over Sunday and help me clear my closet of unfashionable and unflattering items? I trust your eye.” “Will you read this story I wrote and help me fix the dialogue?” “Want to make dinner together? You chop, I’ll assemble.” “I am going glasses shopping and I need another set of eyes.” Remind yourself why you like this person, and in the process, remind them that they are likable and worth your time and interest.

Talk to the parts of the person that aren’t being eaten by the depression. Make it as easy as possible to make and keep plans, if you have the emotional resources to be the initiator and to meet your friends a little more than halfway. If the person turns down a bunch of invitations in a row because (presumably) they don’t have the energy to be social, respect their autonomy by giving it a month or two and then try again. Keep the invitations simple; “Any chance we could have breakfast Saturday?” > “ARE YOU AVOIDING ME BECAUSE YOU’RE DEPRESSED OR BECAUSE YOU HATE ME I AM ONLY TRYING TO HELP YOU.” “I miss you and I want to see you” > “I’m worried about you.” A depressed person is going to have a shame spiral about how their shame is making them avoid you and how that’s giving them more shame, which is making them avoid you no matter what you do. No need for you to call attention to it. Just keep asking. “I want to see you” “Let’s do this thing.” “If you are feeling low, I understand, and I don’t want to impose on you, but I miss your face. Please come have coffee with me.” “Apology accepted. ApologIES accepted. So. Gelato and Outlander?”

I think it’s a natural impulse to assume that the only way you can help someone who’s in a lot of pain is to try to address it directly, that maybe if they Vent to you and Get It Off Their Chests then they’ll feel better, and maybe sometimes they do, but I never did. I’ve written before that a lot of unnecessary pain and drama happened in my life because people thought they were willing to hear me vent and I thought it would be a good idea to take them up on the offer.

I truly believe that all of these folks mean well, but I truly believe that they don’t really understand depression, because they treat it like it’s just a LOT of sadness. Like it’s just like getting fired from five jobs at once, or being dumped by five partners at once (hey, if you’re poly, it could happen), or having a Really Bad Day where literally every single thing that could go wrong goes wrong, from getting humiliated in front of the whole office by your evil boss to losing your keys to walking into the subway station just as the express train pulls away to realizing you’re out of toilet paper right when you need the toilet paper.

Those things are not like depression. Those things are just really shitty.

One thing about depression is that it makes it really difficult to access the parts of your life that are genuinely good. For some people, this takes the form of anhedonia–losing pleasure or interest in things you used to enjoy. Not necessarily completely or all of the things, but sometimes completely and all of the things. For some people, this can mean that watching their favorite show or playing their favorite game is suddenly not fun anymore. For some, it can mean that trying to socialize with their good friends feels like reading a really boring story and not being able to actually interact with the story in any way. For others, it can mean not perceiving food as tasty anymore.

Another way this plays out is that you may still enjoy things, and know that you enjoy them, but lack the motivation to make those things happen. This seems very common. It’s a big part of depression for me. I do still enjoy spending time with my friends, but it usually doesn’t occur to me to invite them to do anything or to chat with them online, and if it does occur to me, I immediately come up with a bunch of reasons why I can’t do it and then I forget about it and end up reading for hours instead. Sometimes writing is this way for me too. But if I can just find a way to do the thing, I almost always find that it was worthwhile and wish I’d done it sooner.

So Captain Awkward’s advice about connecting with friends with depression is very on-point. If you just plop the ball down in their court, they’re probably going to look at it in confusion for a little bit and then toss it off into the bushes (possibly with a lot of shame and guilt). If you walk over, offer them the ball, and let them know how they can throw it back if they choose to, they’re much more likely to throw it back.

So here are some well-intentioned but not very helpful ways that people try to do this, and some better ways.

Less helpful: “We should hang out sometime!”*

More helpful: “I’d love to hang out if you’re up for it. Want to do that on Thursday night?” [if no] “Ok! Should I ask again next time I’m free?”

Less helpful: “Let me know if you need help with anything.”

More helpful: “Is there any way I can help?”

Even more helpful: “If it would be helpful for you, I’d love to [cook you a meal once a week/help you find a therapist/watch TV with you when you need a distraction. What do you think?”

Less helpful: You can talk to me if you need to.

More helpful: What helps you feel better when you’re feeling depressed? Is that something I can help with, and that you’d want me to help with?

Sometimes a friend with depression will say no to a lot of things and decline all or most of your invitations. This can make you feel like you’re overstepping boundaries and should immediately leave them alone until they reach out to you themselves. Pay attention to this feeling: it’s true that when people keep saying no to things you ask, it’s probably a good idea to stop asking. However, depression can also cause people to say no while wishing they could say yes.

The way to deal with this is not to assume, but to just ask directly: “You’ve said no the past few times I’ve invited you to do something. That’s okay, but I just wanted to check: would you like me to keep inviting you?” I’ve done this before with other people dealing with depression and found that they often respond that they do want me to keep asking, and they hope that one of these days they’ll be able to say yes.

For many people, depression causes a pervasive sense of disconnection from the world and from other people. When I’m having a depressive episode, I feel like I’m not part of anything, like I’m just one person and I don’t matter, like I could disappear and nothing would even change, etc. I feel like there’s a glass wall between me and everyone else. I feel like I can’t do “normal” things like laugh at a sitcom or make someone happy or fall in love. I feel like an alien sent here to try to learn how to act like a human being only I’m completely failing.

So for me, the most helpful thing that someone can do is to help bring me back into connection with others. This is why I find venting mostly useless. When I’m venting, I’m still only talking about my depression, and while the person I’m venting to may be very kind and a very good listener, this isn’t something we can connect over, you know? It’s not the same as a two-sided conversation about difficulties we’ve dealt with in our lives. It’s totally one-sided. It’s just me, talking about the exact thing I need to learn how to stop ruminating over.

Helping a depressed person feel more connected to others is a tall order even for the most empathic friend, but there are some things friends can do that might be helpful, some of which Captain Awkward mentioned.

One is to ask for their help with something they’re good at. Make it clear that you really value this person’s skill or experience with this thing. This helps them feel that they have something to offer others, which is a feeling that’s pretty thin on the ground when all you can think about is how sad you are.

Another is to talk to them about some of your own struggles. I’ve always found that hearing about other people’s problems gets me out of my head a little by activating my empathic or problem-solving sides (depending on whether they’re just sharing, or asking for advice). It’s also a reminder that everyone struggles, even if the magnitude of that struggle varies for different people at different points in time. This may be somewhat specific to me, but seriously, the kindest thing someone can do for me when I’m depressed is to talk about their problems–it means I don’t have to talk about myself (hard to do when all I can say is “yup, still sad”) and I also don’t have to pretend to be happy while they share happy things (as much as I wish I could just be happy for others when I’m depressed, that is basically impossible).

Another is to plan fun things with your circle of friends, if you share one, and include them in that. While not everyone is up for group things, especially when they’re depressed, I personally find it more helpful than hanging out with someone one-on-one. When I’m with a group of friends, there’s inside jokes and lively discussion (that I don’t have to personally initiate!) and it makes me feel like part of something again. Seriously, last month I spent a week in Minneapolis (where I have a shocking number of close friends) and my depression was basically on hiatus that whole week, because I was just always surrounded by great people that I trust and care for, and they were being interesting and/or funny all the time, and it was great.

Remember that no matter how patient you are, and how much your friend may want to be able to spend time with you, sometimes it’s just going to be impossible. Some people disappear for weeks or months at a time when struggling with depression. It’s legitimate to feel sad that you’re not getting to see your friend, but please don’t take it out on them or make them feel guilty. Believe me, they already feel like human garbage, because that’s how depression tends to make people feel. Remember the ring theory and find someone else to talk to about your legitimate feelings about not getting to see your friend who has depression. If not being able to see them for a long time causes you to no longer feel close enough to them to consider them a friend, that’s also legitimate. Accept that nobody’s at fault and move on. They didn’t get depression as a personal slight against you.

The most important thing about supporting someone with depression is to be really self-aware. Make sure that you’re really doing it because you care about them and want them to feel better, not because you need the validation of Fixing Someone’s Problems. Depression isn’t going to be fixed by someone’s friends, no matter how kind and patient they are. You may invite them to a thing and they may appear and seem totally happy and then later that night they post another Facebook status about how awful they feel, and you may feel like you Failed and you might as well not have bothered, but trust me–it’s more than just in-the-moment feelings. I may feel like shit, but I’ll remember somewhere in the back of my mind that I have friends who love me and who make an effort to get me out of my room, and that matters.

Besides that, stuff like friendship bonds can be a protective factor against future depressive episodes. Your friend will eventually recover from their current episode, and now that they feel better, they may be able to fully internalize how much people care about them and how connected they are to others. That can help prevent a future relapse. That matters.

So don’t do it because you’re hoping to see obvious and immediate results. Don’t make a person with depression carry that burden for you.

~~~

Now that I’ve reached the end of what I have to say, I just want to note that it’s almost impossible to even write about this (especially given that I am currently depressed) because the response is always immediately “Yeah well you don’t speak for all depressed people, my partner/best friend/I are totally different!”

Yes, I don’t speak for all depressed people, but I speak for more depressed people than just myself. If you already know for a fact that this doesn’t apply to the person you’re thinking of, just ignore it. (Or write your own article that describes your own experience.) But you probably don’t know that, and you can open up a conversation about it by showing them this article and asking if they feel that it applies to them.

~~~

*I just want to state for the record that, depression or no, I have no idea what to do with “We should hang out sometime!” Are you merely expressing a preference for the sake of expressing it? Are you asking me if I also want to hang out? Are you asking me to plan/initiate the actual hanging out? In practice, I just respond, “Yeah, totally!” and then nothing ever happens.

A Case for Strengths-Based Diagnosis

[Obligatory disclaimer that I am not (yet) a licensed therapist and that the following is my personal opinion, informed by practice and academic study.]

Recently in a class on adult psychopathology, my professor was discussing the strengths and weaknesses of the DSM (Diagnostic and Statistical Manual of Mental Disorders), the text used to diagnose mental illnesses and categorize them for the purposes such as research, insurance billing, and sharing information among professionals.

One of the weaknesses he mentioned was one I’d actually never heard before: that the way the DSM diagnosis is written and shared does not include any space for also “diagnosing” the client’s strengths.

At first, this seemed irrelevant to me, not in the sense that thinking about your client’s strengths is not important, but in the sense that I didn’t see how it matters for a diagnosis. It almost seemed a little patronizing: “Yes, you have major depressive disorder and social phobia, but hey, at least you seem like you’re pretty resourceful and good at expressing yourself!”

But then I rethought that.

Here’s an example of a DSM-V diagnosis:

296.35 (F33.41) Major depressive disorder, early onset, recurrent episode, in partial remission, with atypical features

300.4 (F34.1) Persistent depressive disorder, early onset, with atypical features, with intermittent major depressive episodes, without current episode, moderate

V62.89 (Z60.0) Phase of life problem

It’s honestly difficult for me to imagine looking at this information with anything other than relief. For me, diagnosis has always meant one thing first and foremost: You’re not a terrible person; you just have an illness.

But to other people, seeing something like this can communicate a whole lot else. You’re sick. You’re fucked up. There is nothing redeeming about you. You can’t do something as simple as not being so sad. This is especially true when someone is already predisposed to interpret information about themselves in a negative light, because, well, that’s what mental illness always does.

In that moment, it can be really helpful to have confirmation–not just from a friend or loved one, but from a professional whose job it is to assess you–that you do have strengths and positive qualities.

So, here are some reasons incorporating strengths into diagnoses might be a really good thing.

  1. Giving hope and affirmation to the client.

Just like it can be nice to go get a dental checkup and hear, “You’ve been doing a great job at preventing cavities, but you need to floss more consistently in order to keep your gums from getting irritated,” it can be nice to hear, “Based on what you’ve told me, I believe that you’ve had a major depressive episode for the past few months. However, you’ve clearly been very good at reaching out to friends and family for support, and it sounds like you have a lot of people rooting for you to get better.”

Therapists and psychiatrists say “nice” things like this all the time, but writing it down as part of a diagnosis might be symbolically meaningful. To the client, that communicates the fact that their strengths are just as important as their diagnosis–important enough to be written on the form or in the chart. It shows that their mental healthcare provider, whom they might feel shy around or even judged by, does see them as a whole human being with strengths as well as a diagnosable illness.

  1. Providing possible avenues for treatment.

A psychiatrist may diagnose a client and then refer them to a therapist (therapy combined with medication tends to be more effective than either in isolation). Now what? The therapist can look at the diagnosis, or ask the client what it is, and proceed from there.

What if the diagnosis included something like, “Client reports that volunteer work helps them distract themselves from symptoms, and that writing in a journal has occasionally been helpful”? The therapist now has some potential ways to help the client. Or the diagnosis might include, “Despite severe symptoms, client shows a high level of insight about the possible origins of their depression.” The therapist now knows that lack of self-awareness isn’t the problem–symptom management might be.

I continue to be amazed that none of my therapists ever asked me if there’s any way I could incorporate writing into my depression recovery, or if there are any ways I’ve been incorporating it already. Writing is my life. Usually I’ve either said as much in therapy, or I haven’t because nobody ever asked me what I like to do or what makes me feel good. Why not?

  1. Reducing negative bias from providers.

I can’t make definitive statements without more research, but based on what I understand about bias, I can imagine that consistently viewing a client as “major depressive disorder with atypical features and moderate persistent depressive disorder” does things to one’s perception of that person. Not positive things.

It is difficult (if not impossible) to effectively help someone you view as deficient or weak. First of all, your likely pessimism about the person’s recovery will almost certainly be perceived (and possibly internalized) by them. Second, any roadblocks that come up in treatment will likely be interpreted as “resistance” or “not really wanting to get better” or “not being ready to do the work of therapy.” In fact, maybe it’s that your approach isn’t actually helpful to them. Third, without a conscious awareness of the person’s strengths and assets, what exactly are you using to help them recover? Therapy isn’t about “healing” people so much as helping them discover their own resources and help themselves. If you don’t even know what those might be, how could you possibly help the client see them?

Many therapists try to think of their clients’ positive traits in addition to their “negative” ones. However, formalizing and structuring this process as part of a diagnosis might make it sink in better, and become more embedded in one’s general impression of a person. The questions we generally have to ask while diagnosing someone are fairly negatively oriented–”Do you ever have trouble falling asleep? How often? To what extent does this impact your daily life?”. What if we also asked, “What helps you sleep better? How do you cope with being tired after a night of insomnia?” Maybe that can help shift a therapist’s perspective of this person from “insomniac” to “person with difficulty sleeping, who has reached out to friends for help with daily tasks.”

  1. Preventing provider burnout.

I dislike talking about my work because people are consistently amazed at it in a way that annoys me. “How could you deal with hearing these awful things?” they ask. “Isn’t it really depressing to work with all these people?” It isn’t, because thanks to my training, I’ve internalized a strengths-based perspective. When I think about the people I’ve worked with, I don’t see poor suffering depressives and trauma victims. I see resilient, determined individuals who are working to overcome their challenges in the best ways they can.

I think that some people in this field burn out because they can only see the suffering and the oppression and the unfairness of it. I also see those things, obviously, because they’re sort of a big deal. But if that’s all you see when you sit with a client, not only will that be reflected in your treatment of them, but it’ll also impact your own ability to persevere.

If every time a therapist made a diagnosis, they had to intentionally remind themselves of the client’s strengths, that might go a far way in helping them remember that there is hope and everything is not absolutely bad.

As I’ve mentioned, plenty of mental health professionals already incorporate a strengths-based perspective into their work. But this is more common in areas like social work, where diagnosis is rarely used and actually often criticized, anyway. I certainly don’t remember any of my psychiatrists or PhD-level therapists spending any time asking me about my strengths or coping strategies. They gave me my diagnosis, and that was mainly it as far as assessment goes.

One might argue that strengths assessment has no place in the DSM because it needs to be standardized and reliable. However, reliability may be a problem for the DSM regardless, meaning that different professionals assessing the same client may disagree in their DSM-based diagnosis.

One might also argue that the DSM is “about” mental disorders, not “about” a client’s overall set of traits or strengths. I’ll grant that. Regardless, I think that formally incorporating individual strengths into clinical assessments in therapy and psychiatry may be helpful. May be.

Feminist Bloggers Cannot Be Your Therapists

[Content note: mentions of sexual assault and suicide]

I’ve been thinking more about Scott Aaronson. Specifically, I’ve been thinking about what he struggled with during adolescence, and about the (in my opinion, misguided) notion that feminism could have possibly been of any help to him.

The battle cry I’ve heard from men since Aaronson’s now-infamous Comment 171 was published is that feminist writers and activists need to be more mindful of situations like Aaronson’s when we choose our language and strategies. There seems to be a collective yearning for acknowledgement that the usual feminist rhetoric is not only unhelpful for people in the teenage Aaronson’s frame of mind, but actively harmful to them. There is one piece of this that I fully agree with, that I will get to later. But for the most part, I continue to feel a sort of frustration and exhaustion, and I think I’ve finally figured out why.

I wrote in my previous post on the subject that I feel that we (women) are being given all these male traumas and struggles and feelings to soothe and fix, as we always are. But now I understand why exactly I feel like we’re such an inadequate receptacle for these things.

Let’s look at some of the most salient parts of Comment 171:

I spent my formative years—basically, from the age of 12 until my mid-20s—feeling not “entitled,” not “privileged,” but terrified. I was terrified that one of my female classmates would somehow find out that I sexually desired her, and that the instant she did, I would be scorned, laughed at, called a creep and a weirdo, maybe even expelled from school or sent to prison. And furthermore, that the people who did these things to me would somehow be morally right to do them—even if I couldn’t understand how.

You can call that my personal psychological problem if you want, but it was strongly reinforced by everything I picked up from my environment: to take one example, the sexual-assault prevention workshops we had to attend regularly as undergrads, with their endless lists of all the forms of human interaction that “might be” sexual harassment or assault, and their refusal, ever, to specify anything that definitely wouldn’t be sexual harassment or assault. I left each of those workshops with enough fresh paranoia and self-hatred to last me through another year.

[…] Of course, I was smart enough to realize that maybe this was silly, maybe I was overanalyzing things. So I scoured the feminist literature for any statement to the effect that my fearswere as silly as I hoped they were. But I didn’t find any. On the contrary: I found reams of text about how even the most ordinary male/female interactions are filled with “microaggressions,” and how even the most “enlightened” males—especially the most “enlightened” males, in fact—are filled with hidden entitlement and privilege and a propensity to sexual violence that could burst forth at any moment.

Because of my fears—my fears of being “outed” as a nerdy heterosexual male, and therefore as a potential creep or sex criminal—I had constant suicidal thoughts. As Bertrand Russell wrote of his own adolescence: “I was put off from suicide only by the desire to learn more mathematics.”

At one point, I actually begged a psychiatrist to prescribe drugs that would chemically castrate me (I had researched which ones), because a life of mathematical asceticism was the only future that I could imagine for myself. The psychiatrist refused to prescribe them, but he also couldn’t suggest any alternative: my case genuinely stumped him. As well it might—for in some sense, there was nothing “wrong” with me.

[…]And no, I’m not even suggesting to equate the ~15 years of crippling, life-destroying anxiety I went through with the trauma of a sexual assault victim. The two are incomparable; they’re horrible in different ways. But let me draw your attention to one difference: the number of academics who study problems like the one I had is approximately zero. There are no task forces devoted to it, no campus rallies in support of the sufferers, no therapists or activists to tell you that you’re not alone or it isn’t your fault. There are only therapists and activists to deliver the opposite message: that you are alone and it is your privileged, entitled, male fault.

It’s worth reading the entire thing, and reading it carefully. (Aaronson’s defenders are correct that some people have been making accusations of Aaronson that are directly refuted by things that he said in the very same comment. Let’s not do that.)

Here’s what I thought. If someone came to me and said that he earnestly believes that he will be “expelled from school or sent to prison” if a woman finds out that he finds her attractive, and that he has “constant suicidal thoughts,” and that his daily existence is characterized by “crippling, life-destroying anxiety,” I would not recommend that he read Andrea Dworkin or attend a sexual assault prevention workshop. I would recommend, gently and tactfully, that he go see a therapist.

I would do that because these are very serious issues. They are serious enough that, when a client tells me that they have “constant suicidal thoughts,” there is an entire protocol I’m required to follow in order to ensure that they are safe and receive appropriate care if they accept it.

I will not speculate about what mental illness Aaronson could have theoretically been diagnosed with in his adolescence; I oppose such speculation and it’s actually irrelevant. I don’t need to diagnose him to say that he had serious issues and could have really benefited from treatment. (However, I may reference some diagnoses in what follows, not to suggest that Aaronson had them but to show how mental illness can interact with other life circumstances.)

Maybe Aaronson didn’t think to seek therapy as an adolescent, because therapy and mental illness are still quite stigmatized and would have been even more so when he was younger. Maybe nobody close to him noticed or cared what was going on, and therefore did not encourage him to seek therapy. Maybe the psychiatrist he asked to prescribe castration drugs did not pause to consider that a teenager seeking castration is a red flag, and that maybe he should refer him to a colleague who practices therapy. Maybe, maybe, maybe.

But why aren’t we talking about it now? Why are people blaming feminism–the feminism of the 1970s or 80s, no less–for failing to cure what appeared to be a serious psychological issue? Why are people claiming that the solution now is simply for feminist writers and activists to be more compassionate and considerate towards male nerds like Aaronson, as though any compassion or consideration could have magically fixed such a deeply layered set of deeply irrational beliefs?

This troubles me. If I ever start claiming that, for instance, I’m a terrible person and deserve to literally die because I’m queer, or that I cannot be in the same room with a man without literally having a panic attack, I sincerely hope that people advise me to seek mental healthcare, not to read feminist literature.

Lots of helpful things can harm a small subset of people because of that subset’s individual traits. For instance, there are a lot of PSAs about washing your hands to prevent the spread of disease and things like that. But some people have OCD and wash their hands compulsively, to the point that they’re hurting themselves physically and having trouble accomplishing daily life tasks because they have to wash their hands so much. I can imagine these PSAs being extraordinarily unhelpful to them.

We also often hear about the importance of donating to charity. Most people could probably donate more to charity if they wanted to. However, some people compulsively donate so much to charity that they harm themselves or their families. I can imagine this being exacerbated by someone telling them how important it is to donate to charity. Perhaps they feel they are never good enough.

I can see how feminist literature might have functioned in a similar way for Aaronson. The truth is that most men are about as far away from his mindset as you can get. Some are even the opposite extreme. Most men spend very little time thinking about how their behavior impacts women. Most men need to spend more time thinking about it. But how could he have known that these feminist books were not for him? If they were to put on the cover, “If you’re a great guy who does not hurt women, you don’t need to read this,” well, no man would ever read it. They all think they’re great guys who do not hurt women, even though some of them rape women.

Neurodiversity is an axis of privilege/oppression. People who suffer from mental illness or whose brains are set up differently from what is considered the “norm” (such as people with autism) lack privilege along this axis. They have difficulties because our society is not made to accommodate them. However, if these people are white, or male, or straight, or cisgender, or so on, they still benefit from the privileges afforded to people in those categories.

For instance, despite all his other fears and anxieties, Aaronson did not have to live in constant fear of being sexually assaulted, because he is male. He did not have to live with a significant risk of being harassed or brutalized by the police, because he is white. He did not have to deal with having people constantly refuse to identify him as the gender he identifies as, because he is cisgender. He did not have to struggle to physically access places he needs or wants to go, because he is able-bodied. Of course, he still faces some risk (in some cases fairly negligible) of all of these things, because having privilege doesn’t shield you from everything.

However, as a person who was (apparently) neuroatypical, Aaronson did have to live with “crippling, life-destroying anxiety.” He did not appear to have access (even if it’s just because he didn’t know to ask for it) to mental healthcare that could have helped him. He was forced to spend years feeling horrible. If he told people how they felt, they may have blamed him for it, because victim-blaming is a key component of our society’s oppression of neuroatypical people. Had he lacked some of the other privileges that he had, such as race and class, he may not have been able to access the apparently-useless psychiatrist that he did access.

Aaronson claims that he did not have “male privilege” because he did not feel that he had it. I’ve addressed arguments like these before. He presumably did not feel privileged because on one very salient and relevant axis, he certainly was not.

But otherwise, having or not having privilege isn’t actually dependent at all on how you feel. You have it or not. Men on the street hurl sexual obscenities at you or they do not. Cops stop you and slam you to the ground for no reason or they do not. You are allowed to marry someone of the gender(s) you’re attracted to or you are not.

Aaronson might be interested (or not) to know that many feminists are busy fighting to ensure access to mental healthcare for everyone, and an end to the stigma that prevents people from seeking help. But maybe that’s irrelevant now.

As I mentioned earlier, I am taking one piece of Aaronson’s (and the many others who have echoed him) criticism to heart. Namely, feminist materials need to be better at specifying what to do rather than just what not to do. Now is a good time for a reminder that I offer a workshop on this exactly, with a light-hearted tone and lots of audience participation and definitely no yelling at men that they are horrible awful creeps no matter what they do. I am far from the only person who offers such materials, but it would be cool if there were more. That said, anyone claiming that feminism does not offer this at all has quite clearly not done their research. Andrea Dworkin and some random shitty college sexual harassment training are not the only resources feminism has to offer.

(Some things that I have read along these lines [“these lines” meaning, roughly, “affirmative resources that help men and others conduct their sexual/romantic lives ethically without shaming them]: Charlie Glickman, Doctor Nerdlove, Yes Means Yes (the book and the associated blog by Thomas Macaulay Millar), Pervocracy, Franklin Veaux. If you don’t like any of these, create your own!)

But even then, your average casual feminist blogger or columnist cannot take responsibility for fixing the problems of someone who apparently sincerely believes that speaking to a woman will get him sent to prison. Or someone who is literally unable to talk to a woman because they have so much social anxiety. These are issues for professionals to deal with. Professionals can affirm. They are there to hold your feelings and make you feel comfortable and supported. They can teach social skills. They can help you examine maladaptive and irrational thoughts. They can help you learn how to cope with anxiety. That is what therapists are for. They are imperfect, but they are trained for this. I worry about placing this responsibility on every feminist with a blog.

Aaronson claims in his comment that “there are only therapists and activists to deliver the opposite message: that you are alone and it is your privileged, entitled, male fault.” I’m not sure if this comes from experience or is purely the creation of his mind with the biases that it had at the time. If Aaronson went to see a therapist and that therapist shamed him, then that therapist is wrong and does not deserve the title. (I’m not trying to do a No True Therapist fallacy here; I’m just pointing out that shaming people is against our ethics and if you cannot not shame people then you should not be a therapist.)

If Aaronson did not see a therapist, perhaps because he was afraid that they would shame him, then that’s unfortunate. And I don’t blame him. But I still think that we should be encouraging people with such pronounced irrational beliefs to seek therapy, not feminist literature.

No wonder I was so frustrated when I wrote that earlier post. I felt like feminist writers are being asked to do the job of a mental healthcare professional.

~~~

A few relevant points that I did not have time to expand on here, but may in the future:

  • Part of the reason that a lot of what Aaronson read/watched was so shaming towards men was probably because it was shaming towards sex and sexuality in general. Especially those college sexual harassment trainings, some of which are woefully retrograde. It’s important to remember that stigma/shaming around sex is something that is so entrenched in our culture that it’s bound to show up all over the place, even, yes, in feminist literature.
  • Aaronson claims that all the feminist literature he read confirmed his belief that straight men are awful and violent. While this may be so–I haven’t read Dworkin and don’t intend to–I have also personally watched men respond to materials that were not at all whatsoever shaming of men by claiming that they were being shamed by those materials. This seems to be a very common bias. They expect to be shamed by feminist materials, so they feel shamed by them.
  • I have seen dreadfully few discussions about how everyone–especially non-/anti-feminist men and women–perpetuate toxic ideals about masculinity. It’s usually not feminist teenage girls slamming shy nerdy boys into lockers and publicly humiliating them, is it? We should talk more about that. Unfortunately, most men dislike talking about toxic masculinity, because they think that “masculinity” is synonymous with “men,” and perhaps also because they have bought extensively into this ideal and appreciate the privileges it affords them.
  • There needs to be a space where we can say, “Wow, that is really awful, I’m sorry you felt that way and had to live with that, but I need to point out that your interpretation of things was inaccurate.” Because right now, it’s looking to me like anyone who includes the latter part of that sentence is accused of hating men or lacking compassion. If I read a Richard Dawkins book, came away with the idea that Dawkins believes that all religious people should be put to death, and therefore started to fear for the lives of my religious relatives, I would want someone to try to explain to me that I had misinterpreted the book. It would not be compassionate at all to allow me to continue believing that Dawkins was calling for my relatives’ deaths. It is not compassionate to allow Aaronson to believe that feminists want him to never, ever so much as kiss a girl. (A moot point now, but it wouldn’t have been earlier.)
  • It is also entirely possible that all the feminist literature that Aaronson read was woefully inadequate. (I disagree, and wish he had picked up bell hooks, but let’s grant it.) Feminism is, like every other field of study, constantly advancing and finding new ways to analyze and advocate. The feminist literature of the past decade or so focuses a lot more on helping men than the feminist literature of the 1970s and 80s. But feminist activism still consists mostly of women, and when men join in, they often try to speak to us about our own issues than to other men about men’s issues. And women, naturally, will focus first on issues we primarily face, some of which are life-threatening. Men, please, don’t stand around and lament the fact that feminists are not addressing your problems. Familiarize yourself with feminist principles and join in.

Opening Up, Closing Down

[Content note: depression, suicide, self-harm]

The truth about mental illnesses that many of us have learned is that they change you for good. Even after the symptoms are gone, the medication gradually reduced to nothing or stabilized at a dose that works, something remains. (And for many of us the symptoms are never entirely gone.)

Depression left my scaffolds–indeed, my very foundation–cracked. I’m okay, even joyful, much of the time. But it feels a little flimsy.

One of the ways this plays out in my daily life is that I have problems with intimacy. I don’t mean the sexual euphemism, but rather the ability to be vulnerable, to let people in, to be seen as you are, to be comfortable with closeness.

I am intensely uncomfortable with all of this.

I hate talking about myself, whether it’s positive or negative. I hate feeling like I need someone’s help to deal with emotions. I hate wanting someone’s help to deal with emotions even when I know I don’t need it. I hate the first time I tell someone I love them and I hate many of the subsequent times too. I hate it when people know that I miss them. I hate being visibly upset around someone, which means that if it’s at all possible to leave, I leave. I hate expressing any emotion besides joy and anger (which I rarely feel) to anyone. I hate it when someone says things to me in an attempt to build intimacy but I don’t know what to do so I say nothing. I hate when people notice emotions I didn’t intend to share. I hate when they tell me this as though it’s going to somehow endear them to me. I hate that there’s nowhere I can cry without being seen or heard by someone.

So relationships, whether platonic or romantic or sexual or some combination, are difficult.

Some people have difficulties like these for their whole lives, but for me, it happened as a result of depression. And, ironically, depression is also the thing that’s hardest for me to share with people.

During my nine years of depression–in fact, probably my whole life up to and including that–I was very different. My experience of mental illness was that it triggered a sort of leaking of thoughts and emotions. I literally lacked the ability to hold them in. They spilled out of my hands, like when I try to move a big pile of laundry from the washing machine to the dryer and little bits and pieces–a sock here, a tank top there–keep falling on the floor. I remember crying apropos of nothing on the band bus in 10th grade and telling my boyfriend that there’s no way to be happy when you hate yourself. Fifteen is old enough to know that this is not an appropriate thing to say. It didn’t matter. It just came out.

It’s not like I didn’t try to plug the leaks. In 6th or 7th grade, I decided to keep a record in my journal of “things left unsaid.” Each day I intentionally tried to shut myself up at some crucial juncture, and rewarded myself for it by writing it down in the notebook later–the thing left unsaid, the person I didn’t say it to, and the reason I didn’t say it.

Years later, what I learned about psychology and behavior change suggested that this could be quite an effective strategy for some people. But it didn’t help me much, because my problem wasn’t purely behavioral. When I looked at those entries later, I noticed how many of them had to do with hurt feelings. “Thing left unsaid: that I was upset about what _____ said about my outfit. Reason: because it wouldn’t make a difference.”

I tried so very hard, but everything hurt. If they couldn’t read it explicitly in my words, they read it implicitly in my face, my body, my tone. I couldn’t hide it. I gave up writing the entries within weeks because it was already too late, everything was leaking out and I couldn’t patch the holes fast enough. In college the dam broke completely, and everything from those little hurts all the way up to wanting to kill myself became common knowledge for those who interacted with me a lot.

For a while it was okay. I thought that being so open was keeping me going–and, as I’ll get to in a moment, it was important in some ways–but what it ultimately did was it completely broke me. It destroyed any sense of self-respect, independence, and competence that I had. When I confided my depressive feelings to someone, usually a partner, I felt like garbage. I felt so much more shame about the act of confiding than I ever did about the feelings I confided themselves.

If you’ve ever had to call the last person you want to speak to right now because they’re the only one available to talk you out of slashing your own wrists, then maybe you know what I’m talking about.

You have to reveal. You have to open up, in order to live. You have to tell it to the therapist and the psychiatrist and your parents and your partner and anyone else who is in any way responsible for your well-being.

You tell people the darkest most horrible things not because you trust them and want to let them see this part of you, but because you have no fucking choice.

And so the concept of “opening up” has been totally ruined for me, because I didn’t get to save it for those special, bonding late-night conversations with someone I feel ready to show myself to.

I had to do it.

Now I don’t.

And not having to feels like freedom. It feels like victory. It feels like independence, finally. It feels like adulthood, although it shouldn’t. It feels like maturity, although it shouldn’t. It feels like wholeness. It feels like safety.

It feels like recovery.

So now I sit at the computer with words typed into the chat box–“I feel sad,” “I can’t stop crying,” “I miss you so much”–and I can’t send them. I want to send them and I don’t want to send them. Not wanting to send them almost always wins out.

In a way, intimacy was easy when I was depressed. I wore it on the outside and it created a sense of intimacy with many people almost instantly. New partners saw my neat little red scars so early on, too early on. “We’ll work on that,” said one, an aspiring psychologist. “I wish you wouldn’t do that,” said another.

Now nobody has to see, and it’s almost impossible to want it any other way. Intimacy has gotten much harder. Perhaps mirroring my own style, new partners disclose little and so I lose interest in them quickly, convinced we have nothing in common besides politics.

Instead I write. The stress of work, the rush of falling in love, the little depressions that come and go, the grief of losing my old lives, the fear of the future–they sink into paper and that’s where they stay.

It’s lonely and isolating as hell, but it beats feeling opened up and exposed.

And now, although I’m known as someone who talks about depression a lot, I don’t really talk about it. I speak obliquely of it, the way someone might mention the passing of a loved one without ever speaking openly of their grief.

I can say that there is fatigue. I can say that it feels sad and numb and dark and hopeless. I can say that I wanted to die. I can say that my head was–still is, much to my constant disappointment–fuzzy and slow, memory useless, words perpetually at the tip of my tongue but left unspoken. I can write this blog post about how depression has affected my ability to desire, build, and feel intimacy.

But I do not ever, not anymore, tell you how it really feels. I will not make you listen to me tell you I hate myself I hate myself like I’ve never hated anything before and I wish I could rip my body and my mind to shreds–

No, I stay on a meta level. I’m comfortable talking about it conceptually.

But the feeling of depression itself? That is a dark room into which I want to go alone. I don’t want anyone knocking on the door trying to get me to let them in. I don’t want to have to hold their hand and guide them around the sharp corners they can’t see, because when I’m in that room, I need to be caring for myself. Not for anyone else.

Of course, it always starts out with them hoping to care for me, but that’s never how it ends up. People end up needing my support to navigate the nightmares in my own head.

Well, I’m sorry, but I just don’t have the mental fortitude for that. Caring for one person–me–is enough.

Presumably, I don’t have to be stuck this way for my whole life just because I have/had depression. I’m hoping to start therapy again soon, for this and for other reasons. But for now, as I reflect on myself and my life at this very special (for me) time of year, it’s hard not to feel hopeless about all the little things I can no longer do, at least not without lots of anxiety and fear. Like tell someone how the stress actually feels. Or talk to someone about how powerless I feel in my work. Or ask someone if they can talk to me for a while to help me get my mind off of things.

In this way, and in many other ways, mental illnesses may never end, or may take much longer to end than we expect, and there is no hopeful cheery note for me to end this on.