Therapy Corner
             Deep Hurts
Why they continue to make life miserable years later, and how one can get over them

The  memories looked so hazy and yet so clear. The pain was real, although  the incident was years and decades old. Monisha somehow could not get  over the sick feeling in the pit of her stomach that kept coming back  every now and then. It was almost twenty-three years now. She was not  even eight then, and a happy lively child. One day she was playing in  their sprawling house with her cousin who much older than her. In her  innocent childlike way she was running around with him, catching him,  jostling him. When they reached a remote corner of their house, he  suddenly encircled her. He put his mouth to her face and tried to kiss  her, holding her tight and uncomfortable all the time.
 The shock of what was happening to her took a few seconds to  register. For some time she went numb and could not resist. Finally she  gained courage, with all her strength peeled off his hands that were now  groping all over her body, and pushed him with as much strength as she  could muster. She knew what he was doing was bad, very bad. But she did  not know what it was. She was scared, and at the same time a bit guilty.  She kept away from him the rest of the day, a thousand thoughts  flooding her innocent mind in a haze. She was desperately waiting for  bed time. She went to bed and was wide awake; pretending to be asleep  until her mother came to join her. When her mother came to bed, she  could not control her tears, and they came out in a torrent. Her body  shook with her sobs, as her mother, concerned and puzzled, gathered her  up in her arms and held her close.
 After a long time she could control herself enough to be able to talk  to her mother. In one flow the whole episode came out. She felt  relieved for a moment, and was sure that now her mother will protect  her. Imagine her shock the next moment when her mother held her strongly  and started admonishing her. “You are a dirty girl” she hissed “why do  you get into situations like this? Don’t complain unnecessarily. You are  only interested in playing and enjoying yourself. Aren’t you ashamed of  yourself?” Monisha could not believe her ears. She had no answers. This  shock was far greater than what she had endured earlier in the day.  When her mother finished scolding her, she quietly turned around and  pretended to go to sleep, but she remembers that she cried endlessly  until sheer fatigue took her into a disturbed slumber. 
The hurt of her mother’s accusations and scolding just would not go  away. Life has not been the same any more. She could neither relate to  her mother, nor to anyone else in the family as she used to do earlier.  She went ahead with life, but more like a zombie. She excelled in  studies, kept up her social interactions, participated in group  activities, got absorbed in painting. But life was just not the same as  before. Monisha had a deep hurt within her. It had left a permanent scar. She  could not talk to anyone about it, because she loved her mother, and  somewhere deep down she had a feeling of guilt whether she herself was  responsible for what happened to her. At the same time she could not  shake it off. Now she was thirty two years old, with an understanding  but very busy husband, two lovely little children, a comfortable house  ... and a deep void within her heart.
 Deep hurts are due to a sense of denied justice, particularly from  those whom we love and trust most. They cannot be compensated or  balanced by other good things happening to us. Sometimes we ourselves do  not know what hurts us most, at times we are caught unawares in our  sense of complacency.
 It is said that time is the greatest healer. Unfortunately for deep  hurts it is not always true. The greater the sensitivity of a person,  the more the hurt is likely to keep paining. The closer the relationship  with the person who caused the hurt, the more the misery. At times the  hurt may be so bad that the mind pushes it down into the unconscious  mind. But the pain is only buried alive, to surface later, or to just go  on hurting from within.
 Unresolved deep hurts can result in psycho-somatic illness (aches and  pains that have no organic cause – particularly ulcers, neck and back  pain, migraines, etc.). They can also lead to bad interpersonal  relations (repeated anger towards children, suspicion against the  spouse), sense of denied justice in life in general (“no one cares for  me, everyone is happy except me”), long bouts of depression (not wanting  to make friends or enjoy oneself), or personality disorders. Behavioral  scientists have identified a state known as Post Traumatic Stress  Disorder (PTSD) that can cripple a person emotionally, and become almost  permanent if not dealt with and resolved. 
Resolving Deep Hurts
- The first step would be an awareness that you have a feeling of deep  hurt that is not going away. Acceptance of your feelings is a vital  pre-requisite.
 - Talking it over with someone confidential and trustworthy, who will  listen with empathy and not pass judgment (and definitely NOT give  advice).
 - Get a thorough medical check-up done to ensure that there has been no damage to the body due to continued stress.
 - List out other good things that have happened in your life, and accept that life has both ups and downs.
 - Try to relive the painful incident, preferably with a trusted friend  or counsellor, and rationalize why it happened, what were the  intentions of the person who hurt you.
 - Try and forgive the oppressor, not to condone the bad deed, but to  free yourself from any emotional control he may have over you today.
 - Get involved in activities that give you pleasure and satisfaction. Give yourself small rewards and bolster your self esteem.
 
Remember that you owe it to yourself and your near and dear, to  resolve the issues that have been hurting you for a long time. There  will be a significant improvement in your quality of life, and others  will also find themselves happier being close to you.     
                                       Emotional Healing

Emotional  wounds are very much like physical hurts.  There are some superficial  wounds that just heal with time, while others are so deep that they can  go on causing pain for a long time, sometimes even life-long.  Neglect  of emotional hurts can make matters worse, cause further damage, lead to  complications, and even become chronic wounds.  For deep emotional  hurts, first aid is very important to begin the process of healing.  And  as in physical First-aid, one does not need a doctor or a  professional's help.  Any one of us can do it.  Giving support and  understanding is like rubbing a soothing balm on a physical wound.  And  if emotional healing takes place, then the mind can even command the  body to heal itself.  Time and again it has been proven that the  mind-body connection is so strong that even the worst medical ailments  can have accelerated healing if the mind is positive.
To help a person go through emotional healing, here are some practical tips:
- Break ice gently by proper introduction, greeting and smile
 - Identify what is causing the hurt and emotional trauma
 - Show concern and gently touch upon the areas where the feelings are hurt
 - Avoid asking too many direct questions if the person is uncomfortable
 - Make empathic statements that you understand the feelings.  This  usually makes the person open out on his own.  Keep your curiosity in  check.
 - Let the conversation flow at an easy and comfortable pace. Do not  "push" a person towards action or recovery when he is not ready.  Let  him control the progress
 - Give positive strokes, compliments, appreciate good qualities or action
 - Express your availability to the person, indicating, "I am there for  you."  (it is like many of us like to keep "Tiger Balm" or equivalent  by our bedside, it is so reassuring)
 - Provide the right ambience and security for the person to talk and share
 - Be non-judgmental, do not criticize the person for any act of his
 - Wherever socially acceptable, use touch, or go close
 - Where there is no "solution" to the cause of the emotional distress,  help the person come to a level of acceptance.  Only then can he move  on
 - Encourage the person to engage his mind in some activities
 - Refrain from giving the examples of others who went through similar experiences
 

Keep in mind that 
there are no medicines to heal the mind,  there are no pain-killers for emotional pain, and there are no  diagnostic tools to measure the intensity of hurt.  Hence the human  touch is the best balm.
Stress is cumulative.   People who undergo repeated emotional trauma (even after long gaps)  start losing their ability to heal and bounce back.  Such people need  gentle handling, and a healing of many past issues that may still be  hurting.  Do not get complacent when a person "appears" to have become  normal.  Many times people mask their sorrows, and will open out very  selectively, and only when they are assured of unconditional support,  understanding, and confidentiality.
       Dealing With Insomnia
Here are some steps to bring back your natural sleep.  You may  succeed in doing some, and not succeed in others.  But do try each one  of them (and for many days at a stretch): 
     1.  Establish a desired bedtime and wake time (even if sleep does not     come).
     2. Every day do some physical activity involving whole body, till you      feel the physical tiredness and increase in heart-rate.
     3.  Have your last meal at least two hours before bedtime, and avoid      rich or heavy food.  If you feel hungry later, have a very light      snack (or liquid) before going to bed.
    4. Give a 15 minute gap after dinner and go for a leisurely  stroll in a     quiet area (if not possible, then on the terrace or  backyard).
     5. Plan a sedentary evening routine one hour before the desired      bedtime. Avoid tea, coffee colas and any other addictive substance      or activity.  Have a relaxed chat with someone you like. Do not      watch highly stimulating or violent TV programs.
 6. Do not use the bed or bedroom for any activity other than sleep –      except for sex.  A light massage can be very useful to relax muscles      if someone can do it for you.
 7. Ensure that your bed is soft but firm, pillow is at right height,      bedsheet or blanket appropriate to weather, and freedom from the      “mmmm…….” of mosquitoes. It is also said that light blue or     violet  colours of night-clothes, bedsheets and walls are conducive     to  sleep.
 8. Use regular pre-sleep routines to associate with bedtime: brush      teeth, set the alarm, etc.  Do pre-sleep routines the same way every      night. Avoid group discussions, animated conversations at night, and      definitely avoid arguments.
 9. Go to bed at the fixed time, and see that there are no bright  lights     or loud sounds around. Turn out the bedroom lights as soon as  you     get into bed.  Assume your preferred sleep position, and start      relaxing each part of your body.
 10. If sleep does not come within 10-20 minutes, get up and go into a      separate room, or another part of the same room.  Occupy yourself      with some non-stimulating activity and relaxation exercises until      you feel drowsy.  Then return to bed quickly.  Try out creative      visualization (traditionally known as “counting the sheep”)
 11. If still not asleep after a brief time, try out one or more of  the     following: Light and positive books (even story books or  comics),     soft music (which can switch off by itself after some  time), or     slowly chanting your favourite mantra.  Never take any  sleeping     tablet unless prescribed by your doctor.
 12. Do not take a nap during the day, except for a short period if  you     are very tired (by setting an alarm to get up within 15-20 min).  Do     not sleep late in the morning to compensate lack of sleep. At a      fixed time get up, open the curtains, go out in morning sunlight.      Plan your sleep schedule in multiples of 1-1/2 hours (e.g. 6, 7-1/2,      9 hours).
 13. Remind yourself that it is not 
necessary that you have     to sleep for many hours each night.  As long as your mind and body     are getting relaxation, it is okay.
 14. Despite trying out all the above, when it is bed-time and you are      getting afraid you may not get sleep, one day try out the technique      of telling yourself that you need to keep awake, and that you will      NOT allow sleep to overcome you.  Actually make efforts to keep      awake, and see how your body reacts.  Go to bed only when you are      actually feeling very drowsy. 
Check out if there are any specific causes for your insomnia:
 Medical     factors like breathing blocks, weakness of bladder, persisting pain.
Very     sedentary life style with no exercise.
Psychological     factors like anxiety, depression, phobia.
Stress     could  be a reason for your insomnia.  Check out your stress levels,     and  get down to some stress reduction techniques.
Physical     discomfort, unusual setting, noise or light disturbances