How do you cope with Childhood Emotional Neglect (CEN)?
Growing up with Childhood Emotional Neglect sets you up to struggle with a series of challenges as an adult.
Childhood Emotional Neglect (CEN) happens when your parents fail to respond enough to your emotions as they raise you.
When you grow up this way you automatically block your feelings off as a child to cope with the implicit messages in your childhood home.
No Feelings Allowed.
With your emotions walled off, you go through your adolescence and adulthood lacking full access to a potent, vital ingredient from within: your emotions, which should be motivating, directing, connecting, stimulating, and empowering you.
When you are living this way, it’s hard to see the problem, or even that there is a problem. Most children in emotionally neglectful homes have no idea that anyone should be noticing their feelings, validating them, or responding to them. Then, when they grow into adults, they continue to have no idea.
Yet as an adult who grew up with Emotional Neglect, you surely may sense that something is not right with you, but you do not know what it is.
Once you understand that you missed out on a key element of childhood, you are finally freed up to fix the problem. You can give yourself what you never got — emotional attention and validation — and learn how to connect with your feelings and how to use them.
Childhood Emotional Neglect may leave you feeling somewhat empty and disconnected, lost or alone. But good news! There are powerful things you can do to cope.
These 10 strategies for coping with Childhood Emotional Neglect actually do more than just help you exist and manage your life with your CEN. They have the added advantage of helping to heal your CEN.
Practice these 10 strategies as best you can and you will not only survive, you will thrive. And in the most important way of all. Emotionally.
To learn much more about how CEN holds you back from learning the emotion skills, how that affects your relationships, and how to heal Emotional Neglect in relationships, see the book Running On Empty No More: Transform Your Relationships With Your Partner, Your Parents & Your children.
To learn much more about how CEN happens, how it plays out through adulthood, and how to heal it, see the book Running On Empty: Overcome Your Childhood Emotional Neglect.
find out if you grew up with CEN, Take The CEN Test. It’s free.
All therapists know that people can change. We know this because we have been party to so many remarkable transformations made by so many people.
We see people change their habits, their ways of thinking, work through feelings, and make durable adjustments in themselves and their relationships.
I have seen countless people alter their lives from the inside by overcoming the effects of their Childhood Emotional Neglect. I have seen people heal their depression, learn to manage and defeat their anxiety, and improve their marriages and parenting skills.
But let’s face it, change is not usually easy. It takes courage, motivation, and perseverance. But so do most things of value in this life.
Watch for a future article about the specific challenges that are built into the process of healing Childhood Emotional Neglect. But there are certain challenges that derail many people as they try to change many different parts of their lives. I have seen countless good people derailed from their heartfelt efforts to grow and change by three very predictable experiences that they encounter along the way.
1. False Beliefs Set You Up For Disappointment
2. Avoidance Beckons
Change is difficult in four specific ways.
A natural reaction to all four of these challenges is avoidance. Isn’t it pretty tough to take on all of those? Wouldn’t it be more comfortable to simply put it out of your mind and not worry about taking on those battles? Of course, it would! But avoidance is the enemy of progress. Avoidance may beckon like an oasis in the desert, but it will leave you parched.
The only way to deal with a natural pull toward avoidance is to face it head-on. Take notice of those moments when your avoidance kicks in, then turn around and challenge it.
Remind yourself that avoidance will take you down a one-way street to nowhere. Remind yourself that all things worth having require effort. Then pull yourself back on track.
3. Discomfort Takes You Down
Change can be a very frightening thing. When you start to feel different from your old self, or when people start to react to you differently because of the changes you’ve made, it can feel like you’re living in an alien world.
It can become hard to know how to behave and how you should react. Suddenly, things don’t feel as safe as they once did.
In my experience, most people are unaware of their discomfort. But they feel it. And then they naturally want to retreat from their new selves and go back to where they were before.
This desire to retreat is a completely natural feeling and a very normal response. But it’s just as dangerous as any of the factors above. It definitely has the power to send you right back toward square one.
For example, many dieters, after they’ve lost their first few pounds, suddenly feel different. Even if it feels better, it also feels strange, and that’s uncomfortable. So they lose momentum and their efforts fade. Be aware of the strong possibility that this will happen to you. Watch for it. Recognize that the feelings of discomfort are normal but destructive. Don’t let them take you down. Just keep going, and eventually what feels so uncomfortable at first will become your new normal.
If you are in the process of growth, I hope you will pause for a moment and give yourself credit. Many, many, if not most, people give in to the avoidance that feels so much easier than fighting for improvement.
Giving yourself credit for your efforts will keep you energized and motivated to keep advancing. Watching for small changes instead of demanding dramatic steps from yourself will prevent you from being disappointed. Be prepared for the uncomfortable aspects of change.
Whether you are recovering from Childhood Emotional Neglect or changing some other aspect of yourself and your life, be ready. Keep at it. Don’t give up.
That is the way to make sure you won’t get stuck.
Childhood Emotional Neglect is often invisible and unmemorable so it can be hard to know if you grew up with it. To find out, Take The Emotional Neglect Test. It’s free.
To learn more about Childhood Emotional Neglect, see my first book Running on Empty.
Way back in 2008, an amazing thing happened that changed everything. It changed the way I saw myself and parented my children. Ultimately, it changed the way I practice psychology. Here’s what happened.
I was busy seeing clients in my psychology practice. I was working with couples, individuals, and families. I was treating problems like depression, marriage and family conflict, anxiety, communication problems, anger and more. Some of my clients had traumatic or abusive childhoods, and some did not. My clients were a varied mix: plumbers, doctors, salespeople, secretaries, scientists, stay-at-home parents, and more.
Many of my clients had very little in common with each other, yet I began to see a pattern among them that appeared over and over again.
A remarkable number of very different people tried to express a particular burden to me — a burden they had carried through their lives and felt deeply, but never had the words to express. They all said it differently:
I am not like other people.
I’m missing something.
I feel empty.
I’m not alone, but I feel alone.
I am numb.
These folks were not damaged, traumatized, or mentally ill. There was no diagnosis to capture their struggle. They weren’t actually different, or empty, or alone, but they felt this way for a reason. It took me two years of delving into the question and researching to find the answer, and when I did I was very surprised.
The answer was deceptively simple, and not at all what I had expected. The cause of this burdensome feeling was the one life experience all these varied people shared. They had all grown up with their feelings ignored (Childhood Emotional Neglect, or CEN).
As children, they all had learned that their emotions were not accepted in their childhood homes. As children, they all had, out of necessity, walled their emotions off. Now, as adults, they were emotionally numb.
Becoming aware that you are emotionally numb is painful, for sure. But understanding the reason why can be surprisingly hard to do. Yet it is the first step to stopping the pain of numb.
Since I wrote Running On Empty and Running On Empty No More, I now work almost exclusively with folks who grew up with Childhood Emotional Neglect (CEN). As a therapist, it is the most rewarding work that I have ever done. Walking my clients through the steps of understanding is like walking them inward, toward their true selves.
Understanding that you are numb because your emotions are blocked off frees you up in a truly amazing way. Suddenly you realize that you are not damaged after all, and also that you did not ask for this. Suddenly you realize that your lifelong struggle is there for a reason and that it’s not your fault. You see that what you thought was missing, your emotions, are still there after all.
This is the vital first step to feeling again.
Once you cross the line from being baffled and numb to understanding, you will have a big decision to make. You will need to answer this question:
Do you want your feelings back, or do you want to stay numb?
If you wish to stay numb, you can go on with your life. Just like always, you will sometimes feel glimmers of emotions, but probably not when you need them the most, and not with the depth and richness they should have. Sometimes you’ll be aware of the numbness, and sometimes you will not.
In contrast, if you want your feelings back you have some work ahead of you. But I assure you that, albeit scary at times, it will be the most rewarding work you will ever do.
Are you making the choice to feel? If not, I understand that you may not be ready yet. It’s okay because it’s never too late to come back when you are ready.
If you are making the decision to feel, I am proud of you. You have chosen to challenge yourself in a way that can change your life. And you can take comfort in the fact that there are answers for you.
Your path is well-defined, and you are in the comforting company of the many thousands of CEN people who have walked this path before you.
Bit by bit, you can follow the steps to CEN recovery. You can take down the wall that protected you as a child but is now in your way, holding you back, blocking you off, and keeping you emotionally numb.
Piece by piece, you can tear down that wall, and fill your empty space. Step by step you can learn the emotion skills you missed.
Inch by inch, you can move forward, reaping the rewards of finally accepting, and learning to love, your deepest, truest self.
To learn all about the steps of CEN recovery and how to take them, see the book, Running On Empty: Overcome Your Childhood Emotional Neglect.
To learn how CEN is interfering with your key relationships, and how to fix it, see the book Running On Empty No More: Transform Your Relationships With Your Partner, Your Parents & Your Children.
What kind of parents fail to notice their child’s feelings?
Since this type of parental failure (Childhood Emotional Neglect or CEN) causes significant harm to the child, people naturally assume that emotionally neglectful parents must also be abusive or mean in some way. And it is true that many are.
But one of the most surprising things about Childhood Emotional Neglect is that emotionally neglectful parents are usually not bad people or unloving parents. Many are indeed trying their best to raise their children well.
There are a variety of different ways that well-meaning parents can accidentally neutralize their children’s emotions. They can fail to set enough limits or deliver enough consequences (Permissive), they can work long hours, inadvertently viewing material wealth as a form of parental love (Workaholic), or they can overemphasize their child’s accomplishment and success at the cost of his happiness (Achievement/Perfection).
What makes these parents qualify for Well-Meaning Category 1 status? They think that they are doing what’s best for their children. They are acting out of love, not out of self-interest. Most are simply raising their children the way they themselves were raised. They were raised by parents who were blind to their emotions, so they grew up with the same emotional blind spot that their own parents had. Blind to their children’s emotions, they pass the neglect down, completely unaware that they are doing so.
Children of WMBNT parents generally grow into adulthood with heavy doses of three things: all the symptoms of CEN, a great deal of confusion about where those symptoms came from, and a wagonload of self-blame and guilt. That’s because when, as an adult, you look back at your childhood for an explanation for your problems, you often see a benign-looking one. Everything you can remember may seem absolutely normal and fine. You remember what your well-meaning parents gave you, but you cannot recall what your parents failed to give you.
“It must be me. I’m flawed,” you decide. You blame yourself for what is not right in your adult life. You feel guilty for the seemingly irrational anger that you sometimes have at your well-meaning parents. You also struggle with a lack of emotion skills, unless you have taught them to yourself throughout your life since you had no opportunity to learn them in childhood.
Struggling parents emotionally neglect their child because they are so taken up with coping that there is little time, attention, or energy left over to notice what their child is feeling or struggling with. Whether bereaved, hurting, depressed or ill, these parents would likely parent much more attentively if only they had the bandwidth to do so.
But these parents couldn’t, so they didn’t. They didn’t notice your feelings enough, and they didn’t respond to your feelings enough. Although the reasons for their failure are actually irrelevant, you have not yet realized this yet. You look back and see a struggling parent who loved you and tried hard, and you find it impossible to hold them accountable.
Children of struggling parents often grow up to be self-sufficient to the extreme and to blame themselves for their adult struggles.
This category stands out from the other two for two important reasons. The first: self-involved parents are not necessarily motivated by what is best for their child. They are, instead, motivated to gain something for themselves. The second is that many parents in this category can be quite harsh in ways that do damage to the child on top of the Emotional Neglect.
The narcissistic parent wants his child to help him feel special. The authoritarian parent wants respect, at all costs. The addicted parent may not be selfish at heart, but due to their addiction, is driven by a need for their substance of choice. The sociopathic parent wants only two things: power and control.
Not surprisingly, Category 3 is the most difficult one for most children to see or accept. No one wants to believe that his parents were, and are, out for themselves.
Being raised by Category 3 parents is only easier than the other two categories in one way: typically, you can see that something was (and is) wrong with your parents. You can remember their various mistreatments or harsh or controlling acts so you may be more understanding of the reasons you have problems in your adult life. You may be less prone to blame yourself.
Childhood Emotional Neglect (CEN) can be subtle and invisible when it happens so it can be hard to know if you have it. To find out, Take The Emotional Neglect Questionnaire. It’s free.
Knowing the type of emotionally neglectful parents you have is tremendously helpful. It helps you improve your relationship with your parents, as well as protect yourself emotionally. Learn much more in my book Running On Empty No More: Transform Your Relationships.
To learn more about Childhood Emotional Neglect, see my first book Running on Empty.
This post is an update of an article first published on PsychCentral.
If you are like most people, you probably do not think of your emotions as useful at all. Except, perhaps, the happy ones that make you feel good.
But what about all the others? Such as hurt, frustration, anxiety, apprehension, sadness or anger, for example?
Thanks to research in the fields of psychology and neuroscience, we now know that we are born biologically wired with emotions for a reason. In fact, emotions are valuable messages from our bodies.
One of my main goals as a psychologist, author and blogger is to make everyone aware of this invaluable resource — your feelings — and the importance of paying attention to them and listening to their messages.
But there is one emotion that, in my opinion, belongs in a separate category from the rest. Like the other feelings, it does carry a message from your body. But that message is limited in its value and is also damaging to your inner self.
It’s shame.
Let’s start with the official definition of shame, straight from the dictionary. Shame is defined as “a painful feeling of humiliation or distress caused by the consciousness of wrong or foolish behavior.” Synonyms are humiliation, mortification, chagrin, ignominy, embarrassment, and indignity.
So what message is your body sending when you feel shame? “You just did something wrong or foolish. Stop it now, and do not do it again.”
That message is helpful when you’ve actually done something wrong; something that harms yourself or someone else. But I have seen shame rear it’s painful head in many lovely people who do not deserve it, and over many situations which do not call for it.
In my discussions with thousands of people who grew up with Childhood Emotional Neglect (CEN), I have seen that growing up with your feelings ignored makes you prone to shame. There are good reasons why CEN makes you prone to shame.
If as a child you received the message that your emotions are excessive, burdensome or unwelcome, it is natural to feel ashamed of having them. Living your adult life feeling ashamed of such a deeply personal, biological expression of who you are – your emotions – predisposes you to feel shame all too readily about everything else.
When Lotta woke up with a terrible hangover, she realized she drank way too much the night before and had made a fool of herself. She felt a pang of shame and vowed to never drink that much again.
Scott realized that he was subtly flirting with a colleague at a conference. He thought about how loyal his wife was to him, and he felt shame about his own behavior. He stopped himself immediately.
Olivia loved the leftover cake so much that she ate three big pieces in one sitting. Soon after, feeling ill, she felt shame about having over-indulged herself. “This feels disgusting in every way,” she thought. “I’m going to give away the remainder of this cake so that this will not happen again.”
Cynthia reviewed everything she’d said at the party the night before, going over and over it in her head. “I was too forward, that was too silly, I shouldn’t have said that dumb comment,” she ruminated. With each recollection, she felt a pang of shame.
Erik wanted to tell his family about his promotion at work, but every time he started to announce it, he felt a jolt of inexplicable shame that held him back.
Jorge tried not to ever think about the abuse he had suffered as a child, because every time he did, he was overcome with a terrible feeling of shame.
Your shame is helpful only if it offers you a healthy action. Clearly, Lotta’s, Scott’s and Olivia’s shame is sending them helpful messages to make better choices, combined with enough discomfort to drive them to follow through on those choices.
On the other hand, Cynthia’s shame is draining her energy by causing her to ruminate needlessly. Erik’s shame is holding him back from the positive accolades and pride he deserves. And Jorge’s shame is blocking him from healing the childhood trauma that was not his fault or choice.
There are no messages for any actions in the Unhelpful Shame group. It would be helpful for Cynthia, Erik and Jorge to realize their shame is damaging them and start to manage it instead of letting it control them.
Keep in mind that every feeling of shame puts a chink in your self-esteem if you allow it to continue unchecked and unprocessed. So if you hear a healthy message, the sooner you can listen to it and put it aside, the better.
If you feel a lot of shame, there’s a good chance you grew up with Childhood Emotional Neglect (CEN). But CEN is often subtle and unmemorable so it can be hard to know if you have it. To find out, Take The Emotional Neglect Test. It’s free.