Addie, don’t you think of lettin’ me down

I’m counting on you

To do your best and keep your feet on the ground

Oh

Don’t let me down

Get to spinning

Forget your dancin’

You’re always too slow

Oh,

Don’t let me down

~ Don’t Let Me Down from Fearless Moral Inventory by Juliet A. Wright copyright 2008, all rights reserved

Workaholism is still a major defect of mine. I learned it from my family of origin. I was only worth what I achieved. If I failed, I had no self-worth. Part of me still believes this.

It’s very difficult for me to stop working. I still work too late and feel like I failed if I don’t achieve the daily goals that I set out to accomplish. Even if I’m past tired, I still go on, and beat a dead horse until I’m just about sobbing. Gee whiz, Juliet! Give yourself a break.

Sometimes good things come out of it when I stretch myself. For example, there have been nights when I’ve been too tired to keep working, but I went ahead and wrote more of my book or recorded one of my CoDA meetings on tape. In these times, good things have come out of my work. I believe God alone has gotten me to do this work to the betterment of myself.

At other times, I have let my workaholism get a hold of me and yet I accomplish nothing. I can’t play a right note on my violin, the words aren’t coming, and the vacuum is clogging up. At these moments I know I probably was not listening to God’s guidance suggesting I call it a day.

My workaholism is at its worst when school is in session and I’m busy teaching during the week. I teach long hours, have a long commute, and often come home too late to do any of my creative work. I have CoDA meetings two days a week after work also, which affects my available creative time at home (don’t get me wrong, my meetings are a must, and are well worth it, even if I’m the only one there at times). During the school year, I work myself to death on the weekends on my practicing, working on my book, service for my Co-Dependents Anonymous groups, handling my Hidden Angel business, and addressing leftover schoolwork. So when Saturday comes around, I really try to get a lot done. I always work too late, eat too late, get to bed too late. Then I’m tired for Quaker Meeting on Sunday morning. This way of life has become a habit. I need to fix this. I need to cut some things out. But what?

One of the gifts of recovery for me is that I’ve learned that I am a beloved child of God regardless of what I get done in a day. I am loveable just because I’m me. I can say those words now. I have positive affirmations that I have said over and over again that have taught me this. I know it as a truth that I don’t have to work to earn God’s love.

But deep down part of me still doesn’t fully believe this. That is the part that kick-starts my workaholism. This is the part of me that remembers what Mom and Dad taught me about earning my worth and thus their love.

But thanks to the hard work I’ve done in program, I can now remember and say the words that I’m a beloved child of God regardless of what I accomplish. That is so reassuring to me. That produces serenity in my soul. That is recovery.

The other side of the coin is that I have a lot I want to accomplish. I believe that God has put me on this earth as a codependent to help myself and others who suffer from the disease of codependency. I think it is my book and music that are the vehicles through which I can heal myself and reach out to others. I want to be busy doing God’s work.

So whenever I’m not working on my book or my music, I think I’m not doing God’s will and that’s bad. I’m being disobedient to God. So then I think I have to go work myself to death to make up for it. That is my workaholism coming after me. I don’t think God thinks I’m being disobedient. I think he knows I’m doing the best that I can. Now if I’m sitting here playing on the computer instead of doing my work, that’s a different story. Then I need to get myself in gear and get my work done.

When I’m battling my workaholism and losing, what I need to do is surrender it all to God. When I’m exhausted from working all day, it’s time to stop, my work is not yet finished, and I’m tying my self-worth into the completion of my task, that is when I need to surrender. And when I feel like I can’t do that, I have to pray for the willingness to be willing to surrender. I have to ask God for the power to stop working. I have to move away from the computer, put down the violin, put the pile of unfolded clothes on the floor (okay I can’t imagine myself ever doing that… they will get folded), and stop. Just stop. The office is closed. The door is locked. Time to go home, so to speak. It means me abandoning my work because it is 9:40 at night and it’s time to stop. It’s realizing that whatever I did, it is enough for tonight.

Therefore, part of me has bid farewell to the Juliet who ties her self-worth to what she gets accomplished in a day. I want all of me to say good-bye to that version of myself. It’s not the true refection in the mirror. The true reflection in the mirror is that I am a beloved child of God regardless of what I get done in a day. I do not have to work myself to death every minute in order to earn the right to be.

So when necessary, I pray for the willingness to be willing to stop and say, “I’ve done enough.” I give it to God. I ask God for the willingness to stop working and move away from the computer. Besides, there’s always tomorrow. This is spiritual progress for me to be able to say this. I can do more tomorrow. That is growth. That is recovery.

Positive Affirmations:

• I do my best and let go and let God.
• I allow myself ample leisure time, without feeling guilty.
• I stop working at a decent hour.
• I am a beloved child of God regardless of what I get done in a day.

Additional practices that help me when I’m practicing my workaholism:

• Talk to my sponsor: My sponsor knows me very well, and she is aware that my workaholism is one my biggest defects. She knows that it’s at the root of who I am and the source of many of my struggles. She’s very good at reminding me of this and pointing me towards my recovery tools. She will often tell me to take a break and go sit in my chair near the brook (a favorite spot of mine).
• Step work: I get out the step work I’ve done with my sponsor and the notes I’ve taken during our conversations and read them when I’m in the middle of a workaholic attack. Reading the work I’ve done on the principles is especially helpful when I’m struggling with this defect.
• Program literature: Reading the 12 Promises, 12 Steps, and 12 Traditions of Co-Dependents Anonymous really helps me to relax and accept myself the way that I am. Doing this helps to relieve me of the idea that I have to be busy at every moment.
• Gratitude list: Reading my gratitude list helps bring me back to a place where I realize how wonderful my life is and that, regardless of whatever is causing me to get down on myself, I can sit back and realize that everything is really okay.
• Reading: I love reading in bed. It is a treat that can lure me away from working when it’s time to stop. The promise of reading in bed gets me away from whatever I’m working on and into the wonderful world of literature. It works every time.
• Movies: I put a movie into my DVD player, get some of my favorite food, and relax for a little bit.
• Slogans: I repeat my favorite slogans, such as “Easy does it,” “This too shall pass,” “Act as if,” “Let go and let God,” “Turn it over” and “There is always tomorrow.” Repeating the slogans really helps me relax.
• Painting: I am an amateur artist. I work with oil paints. Painting is a tool I use to get away from my work and into doing something creative and positive for myself.
• Sit and do nothing: This is a task assigned to me by my sponsor. She has been trying to get me to do this for years. Juliet’s assignment is to just sit and do nothing for a few minutes. This means no meditation, no worship, no phone, no TV, no computer, just sit. This was very difficult for me. It still is in fact. But I do it. We started out with just 2 minutes. It seemed like an eternity. Now I’m up to 5 minutes. This practice calms me down and gets the hamster off the wheel. It’s very effective in getting me to stop and relax.

Waiting to sob

From the bottom of my soul

Trying like hell to give up control

~ Waiting by Juliet A. Wright

copyright 2010, all rights reserved

I have no sense of direction. I get lost at the drop of a hat. I’ve gotten lost in Los Angeles, Hawthorne, Malibu, Menlo Park, Mountain View, Kansas City (both of them!), Boston, Maine, New York State, Woodstock, Lenox, and even in Pittsfield, Massachusetts where I work. And I’m sure I left out like a million places. I can get lost going to the bathroom. Is it an illness? A condition? Is something blocking by brain? I have always been like this. I have always gotten lost very, very easily.

A couple of years back, my sister and her husband gave me a GPS, which helped. That machine was made for people like me, who obviously came out of the womb lost, not knowing where to go next. That’s me.

The problem with GPS systems is that you have to tell them where you want to go. Then you have to put in the right address. Then the GPS has to like the address you put in. A lot of the time it says, “Address not found.” That makes me so mad. Now come on. Please. The person who lives there gave me the address. The Internet likes the address. What’s your problem, Mr. Map-in-a-Box Computer Program? Frustrating! 

Sometimes there is a roadblock or detour that Mr. GPS hasn’t seen or figured out. Then he starts giving you grief for going the wrong way. “Recalculating.” Okay fine, what can I do? I’m not driving through the river or over the side of the mountain. This was especially true in New England following Tropical Storm Irene when many of the two-lane highways were severely damaged and barely functional.

Most recently, I was lost in Acadia National Park in Maine. It is a beautiful, peaceful, Spirit-filled, mammoth place. It has one-way streets that intersect with two-way streets. It has signs that say, “Do not enter” and “This way only.” I don’t like that. I typed in Acadia National Park into the nice little GPS box and the box led me to the main gate. That’s not where I wanted to go. I wanted to go to the Visitor’s Center. What’s the matter with you? Then I tried to follow the directions of the guard. Then I drove around lost for one hour. The Man-inside-the-Box was laughing. Serves her right, stupid human.

You can imagine what came next. Rage. Yelling. Gone was the sweet Christian Quaker Juliet who was listening to her bible CDs in the car. Enter raging, cursing, mean, Kathy Bates character in Fried Green Tomatoes when she rammed the dickens out of that VW Bug that took her parking spot. Marilyn Manson and The Matrix Reloaded soundtrack replaced the bible CDs and were blasting in my car. Pretty soon I started having hot flashes and I was sweating like some sort of farm animal. This only added to my rage.

Eventually I realized I had driven myself not only crazy, but right out of the park as well. So then I got to turn around and do it all over again. Great fun! Eventually I found my way to the ocean walk, got a parking spot, and went for a walk.

Enter calm Juliet apologizing to God for her temper tantrum, saying her positive affirmations, reciting her gratitude list, asking for forgiveness for her terrible, obviously inherited temper. 

So what is the purpose of me getting lost? Acceptance? Surrender? Letting go of control? Patience? I would say all of the above. And faith. Hello? I need to have faith. God is going to help me to find out where I am going. I need to turn it over, stop freaking out, and go on God’s timetable, not mine.

The good news is stated in the bible:

 He who began a good work in you will carry it on to completion until the day of Christ Jesus.

~ Philippians 1:6 (NIV) 

Thank heavens! I get another chance or two to get it right. I mean I don’t know if I’ll ever really know where I’m going when I’m behind the wheel of a car, but maybe I can handle it differently so that I don’t have to rage over it.

Maybe the only time I really know where I’m going is when I admit that I’m lost. When I surrender, give up control, let go, have faith, practice acceptance. The fact that I think I know where I’m going and what will happen next is just an illusion anyway, a fantasy. Only God knows that. My requests for the knowledge of His will unveils a few ice crystals that are really part of a huge glacier. Crystal by crystal it is revealed to me. I will trust. I will accept. I will surrender. I will breathe in and out. Relax. Breathe.

I am now more aware of when I am moving into rage and am able to get back into balance by using the tools I have listed below. I have also learned from my beloved sponsor that I can choose how to feel. She says that even when I’m in the middle of a rage in my car because of traffic delays, detours, I’m running late, or whatever, I can choose to be content. I can just decide to be calm, accepting, and happy and be that way. I don’t know if I have achieved the ability to do that in all cases quite yet, but I’m starting to remember her words, and that is the first step. That is progress.

Quite recently, after being in my car for way too long and getting very angry about it, I remembered her words. I can just decide to be happy and calm, I thought to myself. I relaxed and made it home safely. I also made a vow not to get into my car at all the next day. That helped a lot.

Here I practice Process One:

1. I consciously breathe in and out slowly. Breathing with awareness brings me back to the present moment. It gives me an automatic time-out.

2. I become aware of what I’m doing.

3. I ask myself, What’s going on in my body, feelings, and brain? I’m lost.

4. If possible, I write down the information and journal about how I’m feeling. I am feeling rageful; I’m wasting time and not accomplishing anything. I also feel fear because I don’t know where I am.

5. I pray for the willingness to accept the situation and information as it is. God help me to be willing to accept the fact that I am lost and wasting time being lost.

6. I pray for acceptance of the situation. God help me to accept the fact that I am lost and wasting time.

7. I admit powerlessness over said problem. I am powerless over the fact that I am lost and wasting time.

8. Then I become willing to feel my feelings. I am rageful and also fearful about being lost.

9. I pray for God to help me with the pain I feel inside. God please help me to get rid of my rage and fear in a safe and healthy way.

10. I put a note in my God Box about it.

11. Where can I put my mind that is not on this? I sit by the side of the road and breathe in and out. I find the closest walking destination in the park and walk there for a while to calm myself down.

12. I have to remember that God doesn’t make junk. I am a beloved child of God just the way I am. I don’t have to do anything to be okay. I am okay just because I’m me. I must never forget that. I am a worthwhile person just because I exist. It’s okay that I got lost.

13. From now on, I will make sure that I plug the correct address into the GPS or I’ll take the shuttle to the hiking spot. I will pray and give it to God too. He will help.

14. Even if I get lost again, I’m still okay. I’m still a good person. I am a beloved child of God. I can always talk to God about it. He’ll help me.

15. Take myself to Tanglewood: I use my cross ring as an anchor to remind myself to go to Tanglewood in my mind. It helps me relax.

After I go through Process One, I proceed to Process Two — Make a Plan:

1. I recheck my anxiety level. How am I feeling? I feel more relaxed. My heart rate has slowed down and I’ve wiped the sweat from my brow.

2. I breathe big and deep.

3. What’s the information? I’m lost.

4. What are my choices? I can turn around, go back the way I came, and stop at the nearest walking spot no matter what it is.

5. I hold the outcome in the Light of God, give thanks, and visualize what I want.

6. I take action in the direction of the choices I’ve made. If needed, I plan my additional steps. I am turning around, going back the way I came, and then I’ll stop at the nearest walking spot no matter what it is.

7. I affirm my choice and accept it. I accept my plan and am comfortable with it.

8. I give it to God by either placing my problem in an imaginary goblet and offering it up to God with arms outstretched or by getting on my hands and knees and giving it to him. Dear God, I give you my “lostness” and ask you to help me find my way to the highest good of all involved.

9. I ask myself, Where could I put my mind that’s not on this? I put on my Matrix Reloaded soundtrack and then a bible tape. I breathe in and out. I listen while I find the nearest walking spot. I relax.

Mantras that help me with my rage:

• In this moment, I let go of what I can’t control.
• In the moment, I let go and let God.
• Relax and breathe.
• Where could I put my mind that’s not on this?
• I am powerless over this situation. I am powerless over my rage. My life has become unmanageable.
• Treat it like the front page of the newspaper.
• Humans make mistakes; that’s okay.
• I recite The Serenity Prayer like a mantra.

Positive Affirmations that help me get out of a rage:

• All is well in my world.
• I am relaxed and calm.
• Thank you God for your mercy and grace.
• Everything is as it is supposed to be at this moment. 
• Be still and know that I am God. ~Psalm 46:10 (NIV)

I have recently also come up with a list of words that I say that help to calm me down:

Serenity, joy, truth, love, hope, peace, trust, faith, green, water, God, omnipotent, omniscient, sovereign, Nature, crunching, running, walking, breathing, relaxing, calm. Thank you, God.

Additional practices that help me when I’m fighting my rage:

• Exercise: Working out on my punching bag, swimming, walking on my treadmill or in Hopkins Forest, and lifting weights all help me release my rage and get back into balance.
• Loud music: I listen to loud rock music like Lincoln Park, The Matrix Reloaded soundtrack, or Porcupine Tree while I’m driving or using my punching bag. It’s one of my favorite ways to release anger in a healthy way.
• Angry Birds: I have three Angry Bird figures that I have stuck to my dashboard. Looking at them while I drive helps me to get the anger out of me and calm myself down. They are my mascots.
• Playing my instruments: I play etudes on my violin, or sing and play my own music on my guitar after I exercise as a way to help myself relax after a rage attack.
• String quartets: Brahms and Mozart string quartets bring me into a place of serenity, no matter what’s going on in my life.
• Gratitude list: Reading my gratitude list helps to bring me out of my angry tailspin and back into the present moment. I often combine my workout on the treadmill with reading my gratitude list, which is really affective.
• Slogans: I repeat my favorite slogans, such as “Easy does it,” “This too shall pass,” “Act as if,” “Let go and let God” and “Turn it over.” Repeating the slogans really helps me relax.
• Inner child work: My inner child tells me why I’m angry and tells me what she wants to do about it. Then we talk to God about it and make a plan. This is very helpful to me.
• Step work: I work the steps on whatever situation is fueling my rage. I read this work to my sponsor. I’m even able to laugh at myself afterwards. That is a sign that I’ve stopped taking myself so seriously, which is good.
• Documentation: I record my thoughts and revelations about my rage into a tape recorder and notate them later.
• Scripture: Reading scripture helps me to get my focus back on God, where it belongs, and this calms me down.
• Deep breathing: I take a few minutes to do some deep breathing. With every exhale I let go and my rage leaves a little bit more and for a longer period of time. I do this as many times as I need to continue.

Thank you God for this learning.

Let the child rage

Let her get it out

Yell and scream

Stamp your feet

Let it out

Rage underneath

Grit your teeth,

Pound and yell,

Cry out loud, but don’t forget to love

And dream

~ Let the Child Speak from Fearless Moral Inventory by Juliet A. Wright

copyright 2010, all rights reserved

I still struggle with rage sometimes. Now and then exhaustion, stress, work, lack of time to myself, self-denial, self-blame, too much time in my car, and hormones can send me over the edge into rage. I have been working my program and I think my rage times are shorter and less intense. I now have a good set of tools in my recovery toolbox that I can pull out when rage strikes and they work really well for me. I can calm myself down and get back into balance.

Here are a couple of stories that exhibit recent rage attacks and how I handled them.

Daily Dose of Dislikes

Wait for the mail

Wait for the phone

Wait for a friend

Wait to be alone

Waiting for sound

Waiting for someone

To bring me around

Waiting in line

To lose my mind

What I might find

Insanity is mine

~ Waiting by Juliet A. Wright

copyright 2010, all rights reserved

I just took my daily dose of dislikes. I take one every time I want to torture myself unnecessarily. Much of the time it involves making phone calls to my bank, credit card, phone company, or other automatic-frustration-available-here type of organizations. UGH! This daily dose of dislikes is a good example of how resentment and rage can go hand in hand.

So what’s going on with me today? What defect is emerging its ugly head? I am feeling resentful. Why? Because for the 40^th time I had to call the bank to try to get them to send me a reminder that the auto bill pay for a non-profit organization phone bill is going to happen. But they can’t send me the reminder. They can only send the old treasurer of the non-profit the reminder. However, I am now the new treasurer, so this is very frustrating. Now I’m not even clear if the auto bill pay is going to happen or not. It had better not because I just paid the bill.

So I have to remember when this bill is due. But remembering is beyond my capabilities. I can’t remember anything. It took a half-hour of my time to not get this done and most of that time was spent on hold. I am feeling very angry and resentful about it.

If it makes me resentful, it’s not a choice. Resentment leads to rage. So why did I bother calling? Unknown. Why don’t I just put a note on my own phone bill or calendar that says, “Don’t forget non-profit bill!” Cuz that is the only reminder I’m going to get.

How much will the bill be? I don’t know. I’ll have to guess. Maybe I’ll just pick a number out of a hat to decide how much to send them. This is very aggravating! It isn’t even clear to me why they won’t switch it from the old treasurer to me. They just said that since she is the one who opened the account, it has to be sent to her. This doesn’t make any sense to me.

Resentment and rage are my problem. I’m the one who called the bank. I knew what I was getting into with them. This is after calling another Internet utility company last night and getting someone from heaven knows where that I couldn’t understand who hung up on me. That was another winner. What a party. I can’t stand having this much fun!

Resentment. Frustration. Anger. Get it out. I have The Matrix Reloaded soundtrack on and they are screaming their lungs out. Awesome. That helps. I have my candles going. That helps. I’m journaling, typing, spilling my guts, working on my book. That helps too. Breathe. It’s okay. Just get over this hump. It’ll be okay. God loves you. Keep writing.

Bruises by Unloco is my new favorite song. This is the stuff!!! He is screaming his lungs out. He is helping me express myself. Yes! Go boy go!!!

Listening to this music really helps when I’m frustrated. Wailing on my punching bag at the same time is even better.

The poor bank lady. I feel bad for her. God bless the bank lady. It’s not her fault that this process is just a waste of time. I wish I had been nicer to her. I knew how the conversation was going to end when I started so what was the point? I knew she was going to come back and say she couldn’t help me. God please bless the bank lady. She really tried hard to help me. I hope she talks to nicer people than me.

That’s it, Unloco, scream some more about your bruises. Let it out. Thank you for helping.

I am expressing my rage and trying to let go of my resentments. After all, I did it to myself.

And see this stuff totally works for me. I listened to Bruises by Unloco about ten times. Then I listened to the entire Matrix Reloaded soundtrack. I lit some candles and wrote on my computer about how I’m feeling. I wrote and wrote and wrote. And now I’m calm. Now Unloco has taken a refreshments break and Brahms is helping me out with his String Quartet #1 Opus 88 in F. Thanks Brahms!

Am I now trying to win the approval of human beings or of God?

Or am I trying to please people?

 If I were still trying to please people, I would not be a servant of Christ.

~ Galatians 1:10 (NIV)

I am much less of a people pleaser than I used to be. If I don’t want to do something with someone, then I say no. If I’m having a hard time saying no, or the person is being persistent, then I may tell them I’ll check my schedule and get back to them. Then later I will decline their offer in a nice way. If I’m with someone I don’t see too often, I may bend to their wishes to honor what they want to do.

People pleasing does not mean that I will give up my plans in certain critical areas. For instance, CoDA meetings, journaling, worship, and exercise are non-negotiable.

Yet sometimes I still worry that if I don’t do what people want, they will take their love away. This still happens sometimes with my family of origin. I learned this behavior from them and I learned it well. But I am getting better. More often than not, I speak up about my needs and desires in a nice way. Sometimes it is still scary, but I do it.

I still am fearful to some degree that the person will get mad at me, especially if it is someone who is close to me. However, it is better than it used to be. I still get a tiny bit of panic or concern in my stomach when the words leave my mouth, but at least I’m saying it and that is a huge leap forward.

If I get into a quandary about what to do, then I stop and ask God what he wants me to do. Then I do that. Because I am here to do what God wants me to do, not what others want me to do. Doing what God wants me to do fills me with inner peace.

I can feel change comin’

Comin’ over me

It’s gonna be so different

Just wait and see

~ Change from Fearless Moral Inventory by Juliet A. Wright

copyright 2010, all rights reserved

I still don’t enjoy conflict and I’m still a passive person. But I stick up for myself more often than I used to and that is progress. In the past I would just shove whatever I wanted under the carpet in order to keep the peace. Whatever I wanted wasn’t that important. You were the person who was important. I don’t do that as much now. I stick up for what I want.

The previous example of speaking my truth in the conflict with Doris is a good example of Juliet learning to be assertive. It was not easy, but I did it.

I am also learning to be more assertive and less afraid of conflict at work. For example, in my recent attempts to schedule end-of-the-year concerts for my orchestra students, I have encountered some conflicts with my fellow teachers and their end-of-the-year field trips. Communication can be a tricky thing in the education field, and pretty much any field, I would suppose. Some educators have the tendency to schedule things without consulting the school calendar. I had scheduled a concert with the principal on a certain day and time. When I told my students about it, they said they were going on a field trip and wouldn’t be there. I emailed the individual organizing the event but did not get the information in her response that I wanted. The old Juliet would have just given up, picked another day, sulked, and said I don’t matter, forget it. The new Juliet called the teacher in question and talked to her on the phone about it. We communicated and solved the problem. I did not come from a passive place, or a place of fear of abandonment or fear of rejection. Business is business. I did not take it personally. The concert is now scheduled. This is progress.

I also spoke assertively to someone after a CoDA meeting a few months ago. At the end of our meeting, we passed around a bag of positive affirmations. Everyone that wants to picks an affirmation out of the bag and reads it. One individual picked a piece of paper out of the bag and said, “Oh look, Juliet’s phone number!” I did not appreciate it. I did not engage in crosstalk, but waited for the meeting to be over. At the close of meeting, I told the person how I felt.

I said: “I just want you to know that we don’t do thirteenth stepping at this meeting. I didn’t appreciate your comment about the phone number. It wasn’t okay with me. Please don’t do it again.”

In their best-selling book, Boundaries, Dr. Henry Cloud and Dr. John Townsend recommend that people practice new behaviors in a safe place, such as a support group.^[1] So I was practicing in a safe place and was practicing on someone that I felt safe being assertive with. I didn’t have anything to lose.

The outcome was that the person took it quite well, at least from my point of view. The person made an excuse like that was not what they meant, it was joke, etc. I stood my ground. We ended the conversation and parted ways.

That is me sticking up for myself. That is me walking right into a potential conflict situation and saying what I need to say for myself. That is me realizing I am worth speaking up for. I matter. This progress is the result of working this program. I feel good about this growth and will keep practicing being assertive in safe environments.

Mantras that help me when I’m facing a conflict:

• Remember your bubble. My therapist told me to imagine a protective bubble around myself so that when hurtful things happen, I am not affected. The bad stuff only hits the outside of the bubble.
• Treat it like the front page of the newspaper.
• Hold the outcome in the Light of God.
• Before you go into a room, hold it in the Light of God.
• Dear God, I give you this conflict for my highest good.
• Observe, don’t react.
• Don’t take it personally. This isn’t about me.
• God, please speak through me.
• God, please take care of this conflict for me. 
• Does this serve you?
• You have a choice.
• Go for process, not content.

Positive Affirmations that I say when preparing to face a potential conflict and am feeling passive:

• Juliet deserves good things.
• I am worthy of love just because I exist.
• My cross ring and my Angry Birds remind me to take myself to Tanglewood when I’m facing a conflict.

Additional practices that help with my conflict avoidance and passiveness.

• Slogans: I repeat my favorite slogans, such as “Easy does it,” “This too shall pass,” “Act as if,” “Let go and let God” and “Turn it over.” Repeating the slogans really helps me relax when I’m preparing to face a potential conflict.
• Give it to God: I place the person and situation I feel overly-responsible for into a beautiful, imaginary goblet and offer it up to God. Then I put a note in my God Box about it. This helps me let go and move on.

---

^[1] Cloud, Henry and John Townsend. Boundaries: When to Say Yes, How to Say No to Take Control of Your Life (Audio). Grand Rapids, MI: Zondervan, 2001.

Peacemaking

“Peace, peace, to those far and near,”
    says the Lord. “And I will heal them.”

~ Isaiah 57:19 (NIV)

I think that the biggest evidence that supports my progress in ridding myself of my peacemaking defect is the conflict that arose between Doris and I, which I discussed earlier in this book. I did not engage in peacemaking in that situation. I spoke my truth. Now granted I spoke most of this truth through email, but none-the-less, I did speak it. I didn’t do what the old codependent Juliet would do, which would be to automatically admit I was wrong, that I’m selfish, and that I messed up. Instead, I spoke my truth. But I did it in a nice way that didn’t lay blame, or go into a bunch of explanations.

Now the down side of speaking my truth and causing conflict as a result is that the other person may not like it. Doris didn’t like the new me. The old one was much easier to manipulate and control. But I was authentic. I said what was true for me. Not only that, but I asked God about it first. I asked him what I should say and how I should say it. I also waited before responding to her emails, which is a new, positive step for me. It’s hard for me to wait for things. But I did it and I’m glad. I was able to actually respond from a calm, God-centered place, instead of reacting. It always works better that way.

I am slowly but surely becoming my authentic self.

Now I suppose there are times when I still need to engage in peacemaking. That is when I’m in the classroom or dealing with parents. I have come to realize that if a parent asks for my opinion on a matter, I can give it. Otherwise, it is to my benefit not to say anything. So, for example, when a parent tells me their plans for their child, such as future schooling, or the instrument they are planning to buy, and I don’t agree with it, I actually now step back in silence. I might suggest something, but if they are not open to it, I will just not speak on the subject. Some might consider that peacemaking. So be it. I think since it involves my job and issues that are possibly not my concern anyway, that my choice is understandable. 

My defect that I thought I shredded

And buried in four places

Like Braveheart

has sewn itself back together and is

standing over me, threatening my life

When I’m sleeping

In my dreams I’m saying

I thought I killed you.

What else can I do but

Raise my life up as an offering to God.

Keep working my program,

Give it to God again.

Follow Him.

He gives me a beautiful sunrise with

pink and little bitty blue clouds in it.

It’s his way of letting me know

He is there and he is going to take care of me.

~ Drawn and Quartered by Juliet A. Wright

copyright 2015, all rights reserved

Have I made progress on these defects of over-responsibility and caretaking? I would like to say that the answer is yes. I think that is an honest answer, at least on the awareness level. I am aware of when I cross the line, step over the boundary between just being concerned for someone and taking responsibility for their feelings.

I still suffer from the following of Juliet’s Codependency Patterns:

• If you hurt, I hurt; I think I have to fix you.
• Your moods and actions are my fault.
• I am inclined to diminish, change, or refute my moods.
• I don’t know what I need. I focus on what you need.
• Please don’t get mad at me. I’ll feel however you want me to feel.
• My fear of abandonment and fear of rejection determine how I behave.^[1]
  
  

I still feel the need to caretake my family of origin, especially my sister Alice, who is the only one left in our family other than myself. She has had a really tough time this last couple of years with the illness and death of her husband, the loss of her dog and her cat.

I still feel responsible for her. I want to take away her sadness and grief and make everything rosy and fun. Seeing and hearing her feeling so sad tears a hole in my soul. It is very painful for me. I can’t take away her sadness, nor is it my job. For a long time I could say those words, but I didn’t know if I believed them. Now with a lot of recovery work, I am starting to really accept and believe them. There is a God, it is not me. I am not driving the boat.

God is driving the boat. This realization helps me to accept that everything is as it is supposed to be at this moment. It is all happening as a part of God’s plan. Everything is okay. I will just trust God and move forward as he leads me. I will listen to his voice and walk in faith.

I do think my episodes of over-responsibility and caretaking are less frequent and less severe than they used to be. The past two years have been very difficult and painful in the face of family illness. Combine that with my defects and it’s a tough one, but at least my awareness of my tendency to engage in these defects has increased and, as I work my program, I believe the time in-between overly-responsible CoDA crazies will decrease. I’m grateful for that.

I am a work-in-progress. Please be patient. God isn’t finished with me yet. I’m so grateful that I always get another chance to try again.

A program is only a good program if it works for me. Progress is slow but there is progress. I am transforming myself and developing. It’s working. It’s not happening like a lightning rod or a rocket through space, but it is working. I will keep at it until I reach my goals.

Additional practices that help with my over-responsibility and caretaking:

• Music: I listen to and/or play etudes, Handel’s Messiah, and Bach’s Sonatas and Partitas on my violin, or sing and play my own music on my guitar when I feel the anxiety that comes with my defect of feeling overly-responsible for others. Playing music relaxes me and helps me realize I don’t have to take care of anyone but myself. 
• Scripture: Reading the bible every morning helps me to remember that God is in control. Writing scripture on index cards and reading it throughout the day has been a real source of strength for me. It helps me get through my teaching days easier.
• Program literature: I read Co-Dependents Anonymous (CoDA basic text), The Twelve Steps & Twelve Traditions Workbook of Co-Dependents Anonymous (often called The 12 and 12), and other literature. This literature helps me get the focus back where it belongs, on myself and my relationship with God.
• Attend meetings: Going to a CoDA meeting is one of the best ways for me to stop worrying about other people, to stop trying to fix and take care of them. Since meetings aren’t available in my area every day, I listen to tapes I have made of myself reading a meeting format and step work. Going to a meeting every day in this way has really enhanced my recovery and helped to keep myself in balance.
• Exercise: Working out on my punching bag, swimming, walking on my treadmill or in Hopkins Forest, taking spin class, and lifting weights always makes me feel better.
• Gratitude list: Reading my gratitude list helps to bring me out of my overly-responsible/caretaking tailspin and back into the present moment. I often combine my workout on the treadmill with reading my gratitude list, which is really affective.
• Slogans: I repeat my favorite slogans, such as “Easy does it,” “This too shall pass,” “Act as if,” “Let go and let God” and “Turn it over.” Repeating the slogans really helps me relax.
• Inner child work: My inner child often sheds light on why I feel like I have to fix a particular person or situation and this helps me to stop feeling like everything is my fault and my responsibility.
• Step work: I work the steps on whatever situation or person is fueling my over-responsibility. I read this work to my sponsor, into a tape recorder or both. Reading the work I’ve done on the principles has been a vital part of my recovery toolbox as I have struggled excessively with over-responsibility and caretaking my whole life.
• Service work: I always feel better after doing service work. I know I’ve done something good by giving back and helping other people.
• Give it to God: I place the person and situation I feel overly-responsible for into a beautiful, imaginary goblet and offer it up to God. Then I put a note in my God Box about it. This helps me let go and move on.

---

^[1] Ibid.

I make mistakes

How my heart aches

Don’t have what it takes today.

I want to give up

I’ve had enough

But this refrain

Makes me try again

(Keep moving on)

I don’t have to be perfect

I don’t have to be right

I just have to try

My best tonight (my best is alright)

~All I Can Do, from Fearless Moral Inventory,

by Juliet A. Wright, copyright 2009, all rights reserved

I still suffer from perfectionism. It continues to be one of my biggest defects of character, which affects many areas of my life. This includes but is not limited to my teaching, my music, my physical appearance, and my eating habits.

I want to be perfect and when I’m not, I beat myself up.

My sponsor agrees that perfectionism is still a big defect for me, especially when it comes to my teaching job. The truth is, I don’t have to be perfect and it’s not possible anyway. All I can strive for is a good presentation of my lessons. I’ll never be perfect. My students will never be perfect either.

She also said, “You have finally realized that you need to pray about all of this and then let it go. You deserve to be happy and you’ll be happier if you let go of being perfect.” One of her favorite sayings is:

You made a mistake and you didn’t die!

Spirit is talking to me because not only is this perfectionism message coming through my sponsor, but other folks as well. The other night, a friend told me to do my best to let all of this go and be good to myself.

Though it’s still an issue for me, I actually have made some progress on perfectionism. I now have the ability to leave the house with a pile of laundry on the chair. I can now run out of time to get to an area of the house that needs to be vacuumed and not sweat it, unless it’s the kitchen or the bathroom. Those rooms need to be done.

I am aware that I make mistakes in all areas of my life and I am getting a little better at letting go of that. For instance, I realize that I’m not perfect in my communications with others.

For example, last week I went into a rage fit because the bank telephone rep kept me on hold for a long time. Then she kept me on the phone for a long time as we talked, and in the end this rep couldn’t help me. I spent a half hour on the phone with her and accomplished nothing. I got upset. What a huge waste of time! I vowed that it was no longer a choice for me to sit endlessly on the phone like that, accomplishing nothing. I will not do it again.

So today, when the same situation threatened my morning, I made a different choice. I hung up the phone and decided that the work would just not get done and it was worth it. No more spending time on the phone like that.

I am not perfect in my time management either. I need to do better at that and accomplish more. But little by little I think I’m learning to relax a little and go with the flow a bit more.

I’m still in the process of forgiving myself for not being perfect. I am not perfect. Just human. Only God is perfect. All that is required is that I follow him and do my best.

I’m trying to stop driving myself crazy by attempting to be perfect. I’ve done my job if I’ve done my best and taken care of myself.

This is progress. These are the results of working this program.

Mantras that help me when I’m fighting my perfectionism:

• Where could I put my mind that’s not on this?
• I am powerless over this situation. I’m powerless over my perfectionism. My life has become unmanageable.
• Go do something else.
• Treat it like the front page of the paper.
• Humans make mistakes; that’s okay.
• Change your self-judgment habit.
• Juliet has a job to do. Juliet has to follow God and let go, make her music, paint, work her recovery program, and do her book. That’s what God wants.
• In this moment, I let go of what I can’t control.
• In this moment, I let go and let God.
• Dear God, I give you my perfectionism for my highest good.

Positive Affirmations that help me with my perfectionism:

• It’s okay for me to make mistakes every day.
• It’s okay that I’m not perfect. No one is perfect but God.
• My imperfections make me unique and beautiful.
• I am a unique and precious human being.
• There is nobody else like me.
• Today I am God’s brand new creation.

Slogans that help me with perfectionism are:

• Not my will but thine be done.
• Let go and let God.
• This too shall pass.
• Let’s just trust God for that.

Additional practices that help when my perfectionism is getting the better of me:

• Talk to my sponsor: My sponsor knows me very well and she is aware that my perfectionism is one my biggest defects. She knows that it is at the root of who I am and the source of many of my struggles. She’s very good at reminding me of this and pointing me towards my recovery tools.
• Step work: I bring out the step work I’ve done with my sponsor and the notes I’ve taken during our conversations and read them when I’m in the middle of a perfectionistic attack. This helps to get me back into a balanced state of mind.
• Program literature: Reading the Twelve Promises, Twelve Steps and Twelve Traditions of Co-Dependents Anonymous really helps me to relax and accept myself the way that I am. Doing this helps to relieve me of my perfectionism in that moment.
• Gratitude List: Reading my gratitude list helps bring me back to a place where I realize how wonderful my life is and that, regardless of whatever is causing me to get down on myself, I can sit back and realize that everything is really okay.
• Slogans: I repeat my favorite slogans, such as “Easy does it,” “This too shall pass,” “Act as if,” “Let go and let God” and “Turn it over.” Repeating the slogans really helps me relax.
• Attend meetings: Going to a CoDA meeting is one of the best ways for me to work through my perfectionism, stop beating myself up, and get back into a balanced state of mind.
• Exercise: Working out on my punching bag, swimming, walking on my treadmill or in Hopkins Forrest, and lifting weights all help me to get rid of the negative energy that comes with perfectionism and getting down on myself for not being perfect.
• Music: I practice my instruments or write a song to get myself back into balance. It works every time.
• Painting: I am an amateur artist. I work with oil paints. Painting is a tool I use to get myself away from food and into doing something creative and positive for myself.

I wasn’t even hungry but somehow I ate it all,

Searching for the ice cream.

Searching for the sweetness,

Searching for the numbness,

Begging for the exit, avoiding the truth,

Trying not to feel,

Frozen, dazed lump.

~ Searching for Numbness, by Juliet A. Wright

copyright 2015, all rights reserved

I am much less compulsive with food than I used to be. I think the key for me is that I recognize now when I am upset about something and vulnerable to engage in emotional eating to numb myself out. I think this a direct result of practice in getting into the Observer. I become aware of what’s going on in my body, feelings, and brain and as a result steer myself away from the fridge and towards one of instruments, my song writing corner, or my book.

I am still compulsive with food around my family of origin. This is a long standing habit and survival tool with me when it comes to family. I met my sister Alice in San Diego for the holidays last year and found myself struggling with food. Thinking ahead, I had brought the Twelve Step Workbook of Overeaters Anonymous (OA) with me, and I answered some of the questions every night before bed. I also brought the current issues of OA’s Lifeline magazine and read them before bed too. In addition, my sister and I got a lot of exercise and engaged in fun activities like going to the zoo and to the beach. All of this helped me to keep my compulsive eating under control.

I am also more successful and diligent in using my recovery tools to keep me from binging. These anti-binging tools include:

• Going to Weight Watchers meetings
• Cooking all food ahead of time for the week
• Measuring and weighing my food
• Writing down everything I eat every day
• Reading Overeaters Anonymous and Weight Watchers literature,
• Exercising
• Eating foods that won’t trigger a binge (These are different for everyone, and I have a list of foods that I know I need to avoid.)
• Writing songs
• Chewing gum
• Working on my book
• Getting into bed with a good book

These things all help to keep me from binging. Sometimes I repeat a tool, like exercise. For example, I have already taken three walks today. Who cares? I don’t care. I do what works for me.

I also take care of myself when I travel by taking my food recovery tools with me. For example, when I went to the New England Yearly Meeting last summer, I bought a fridge and took it with me to the conference. I also brought most of the food I would need for the trip with me. I heated my food up in the microwave at the dorm. I brought my measuring cups, canned pumpkin, dishes, whatever I would need to stay on program. This helped me to stay binge-free and kept me from IBS attacks. It means hauling a lot of stuff around, but my serenity is worth it.

I am no longer compulsive with alcohol. I limit my use of this substance and am comfortable with how and when I use it.

I don’t know if I would still classify myself as a compulsive dieter. I follow a diet that is a combination of my Weight Watchers points plus diet and my IBS (Irritable Bowel Syndrome) diet. As I stated above, I cook all my food ahead of time and portion it out for the week into little containers. I write down everything I eat. This is a part of the plan that works for me.

Rarely do I compulsively weigh myself like I used to in the past. I used to weigh myself multiple times in different parts of the house until I got the number I liked. If I didn’t get the number I liked, I would rage. This would often trigger an IBS attack, which would make my rage worse. Not a good plan. I can count maybe only two times in the past two or three years that I’ve weighed myself compulsively. This is progress. And when I do get obsessed with the number on the scale and feel like I can’t live another minute until it gives me the number I want, then I know I need to start using the tools.

Here is a journal entry from last summer when I was struggling with the numbers on the scale:

July 18, 2014

Scale really bad. Really upset. Too much olive oil. Steam only, no fat.

So what did I do to get out of this? I plugged in the tools.

I am still celibate and free of my compulsion with sex. In my last book, I spoke of my fear of being a sex addict when I was in my relationship with Brad, the man I dated after my divorce from Alex. I think I was addicted to sex with him because it was the only time, if ever, that he was intimate and loving to me. Then I could pretend that he really loved me, when I knew that he didn’t. That is codependency staring me right in the face.

The phone just rang while I was typing the previous paragraph. The caller-ID said that my phone was calling me. How is this possible? Maybe it is God talking to me. Maybe it’s God’s way of telling me that I hit the nail on the head.

God is going to fill that empty space inside of me. He is all I need. I don’t have to try to fill that space with food, alcohol, sex, or low weigh-ins. I have found the answer and it is God. Thank you, God.

This too shall pass. Easy does it. This won’t last forever. I will lose the weight.

Mantras that help me when I’m feeling compulsive:

• Where could I put my mind that’s not on this?
• I am powerless over this situation. I am powerless over my compulsiveness. My life has become unmanageable.
• Put the fork down and go do something else.
• Treat it like the front page of the paper.
• Humans make mistakes; that’s okay.
• Change your self-judgment habit.
• Juliet has a job to do. Juliet has to follow God and let go, make her music, paint, work her recovery program, and do her book. That’s what God wants.
• In this moment, I let go of what I can’t control.
• In the moment I let go and let God.
• Dear God, I give you my compulsiveness for my highest good.

Positive Affirmations that help me with compulsiveness:

• God and me fill that empty space inside of me.
• God doesn’t make junk. I am a perfect child of God just the way I am.
• I am beautiful inside and out.
• I am beautiful, thin, and a winner.
• I do my best to take care of myself and that is all I can expect of anyone, including myself.

Additional practices that help to me when I’m feeling compulsive:

• Reading: If I’m ever in the mood to be compulsive with food, it is at night, right before bed. Nothing gets me out of the fridge like a good book. The promise of reading in bed gets me away from the kitchen and into the wonderful world of literature. It works every time.
• Exercise: I put down the fork and go to the gym. I close the pretzel bag and go for a walk in Hopkins Forest (a beautiful wooded area near me that is a protected nature reserve). Swimming, walking, spinning, yoga, lifting, they all rid me of my compulsions.
• Step work: I get out my Overeaters Anonymous Twelve Step Workbook and work the steps when I’m in a compulsive mood. When I go on trips to see my family, I take the workbook with me.
• Program literature: I read the Overeaters Anonymous magazine, Lifeline, on a regular basis. I see myself in its pages. Reading the stories it shares always helps me to get back on my program. I read them when I’m on my treadmill and take issues of the magazine on trips.
• Attend meetings: Going to a Weight Watchers meeting is one of the best ways for me to get rid of my compulsive urges and get back on program. Sharing fears, struggles, and tools with others is a key to my success. I feel supported and victorious, not alone and out of control.
• Painting: I am an amateur artist. I work with oil paints. Painting is a tool I use to get myself away from food and into doing something creative and positive for myself.
• Music: I practice my instruments or write a song to get myself out of a compulsion and back into balance. It works every time.
• Slogans: I repeat my favorite slogans, such as “Easy does it,” “This too shall pass,” “Act as if,” “Let go and let God” and “Turn it over.” Repeating the slogans really helps me relax.
• Service work: Service work always helps me get out of a compulsive episode. I bring non-perishable foodstuff to the local food pantry every month and give financially to the Vermont Food Bank. Service work with CoDA and Quaker Meeting at the local and yearly levels also gets my mind off of my compulsions.