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.
Lets face it. For us human beings, often the most difficult struggles in our lives come from inside of us.
We are all essentially walking, talking bundles of emotions and issues. We can’t sleep, we’re in conflict, we get obsessed or we suffer from anxiety. We’re angry, sad or grief-stricken. We are in pain.
Fortunately, science comes to the rescue. Psychologists, psychiatrists and neurologists are busy giving us answers. What makes us happy? What coping techniques work best? How do our emotions work, and what do we do with them?
Here are three new studies that offer important and helpful information about how we can all live our lives happier and healthier.
A huge study in the UK by Kinderman et al., 2013 surveyed over 32,000 adults about their levels of anxiety and depression, and the potential causes. They found that traumatic life events were the largest factor in creating both.
But here’s the surprise. They also found that people’s coping styles contributed to anxiety and depression almost as much as the traumatic events themselves.
Here are the three coping flaws that were identified as major contributors:Continue reading
Fifteen years ago a colleague dragged me to a Mindfulness Training for mental health professionals. At that time, mindfulness was not considered a fully valid concept in psychology.
As a psychologist who valued science, I viewed it as nothing other than new age, mystical hippy nonsense. I anticipated a flaky conference, and I was not disappointed. At one point, they had us all stand up and mill about aimlessly while humming for 20 minutes. Then we had to ask and answer some very personal questions with the strangers next to us.
Fast forward to 2015, where Mindfulness and Science have met and married. And oh, what a glorious union it is! Mindfulness studies are pouring from many of the best researchers in the world. And the meaning of mindfulness has matured from simply “being in the moment” to a richer, more complex definition.Continue reading
The Fatal Flaw: A deeply buried, un-nameable sense that:
Something is wrong with me. I am missing some vital ingredient that other people have. I am set apart, different. I do not quite fit in anywhere.
Fortunately, the Fatal Flaw is not as bad as it sounds, because it’s not a real flaw. Instead, it’s something far more powerful than a flaw. It’s a feeling.
Legions of people walk this earth held back by something which they cannot understand, and for which they have no words. It’s a feeling with the power to hold brilliant men back from achieving their full potential and powerful women back from becoming presidents of companies. It’s a feeling that will not break you, but it will dog you. It will keep you standing alone at the PTA meeting, or sitting pretending to work while others chat freely at a conference. Unaddressed, it can set you apart so that you feel alone, and gradually wear away your connection to the world.Continue reading
Between psychology, medical science and neuroscience, we have never known so much about the human mind. Recently I’ve been amazed at the number and quality of studies which are showing us the amount of pure power our brains have; powers that are truly amazing. Powers that change the meaning of the old phrase, “put your mind to it.”
Here are a few of my favorite discoveries of what our brains can do:
Every day of every year, scientists toil away in their efforts to understand the workings of the human mind. What makes us happy? How do our emotions work? What should we be doing differently in our lives to make ourselves healthier, happier and stronger?
Each year, a few studies stand out as particularly helpful by outlining a clear path to accomplish a better and healthier life; studies that everyone should know about. Here are four such studies from the year 2014. I hope they will help you to shape your coming year.
Is your family happy and supportive? Are your holiday family gatherings warm, loving and festive? If so, that is wonderful. And you can stop reading this article now.
Is your family complicated? Do you often feel hurt, pained, disappointed, damaged, or let down when your family is together? If so, this article is for you. Never fear, help is here. (For more about painful family dynamics, take a look at last week’s article, 4 Subtle Family Dynamics That Can Ruin Your Holidays.)
No, of course we can’t fix your family issues before this year’s holiday gathering. But we can give you some new tools to get you through it. One of the most powerful tools to cope with a painful family is a mantra. It’s a sentence that you repeat inside your head over and over throughout the day. You can call upon it whenever you need to feel calmer and stronger. It serves to remind you what’s really going on in your family. It focuses your attention, and it provides you with the strength and resolve to get you through the day.
While going through the list below, choose the one that feels most right to you. It should be one that you can feel in your gut. It should make you feel a little stronger as you say it.
Here are Ten Mantras to choose from:Continue reading
Do you look forward to seeing your family at the holidays, but then often come away feeling vaguely disappointed, confused, angry or guilty?
If this is true of you, then you need answers to what is truly going on in your family. And you need them quickly since The Holidays are here. Is it possible to make this year’s family gathering less disappointing?
As a psychologist I have found that as adults, family dynamics have the power to make or break our holidays. And that family dynamics have the most power when they run under the surface, unseen and unknown by the family members themselves.
The bad news: it is often very difficult to change your family dynamics. The good news: it is usually not necessary to change them. Being able to see what is really going on between family members is enough to make you less vulnerable.
Here are Four Subtle Family Dynamics that can ruin your holidays:Continue reading
Having intense feelings is simply a part of being alive. No one gets a free pass.
But some feelings just keep coming back again and again, like an old nemesis who refuses to leave us alone. They can drive us to do unhealthy things or make poor choices. And they can make us supremely uncomfortable.
Last week’s article, Eight Step Method to Manage Intense Emotion, was about how to sit with, and tolerate, an intense, painful feeling. This week, we’ll talk about how to resolve the feeling so that it actually goes away.
If you find that emotions are extra challenging for you, it may be a sign that you grew up with Childhood Emotional Neglect. If your parents didn’t know how to handle feelings, they likely were not able to teach you. Now, as an adult, you must learn these skills on your own. The good news is that you can!
Did you know that being able to tolerate a feeling and resolving it in the long-term are closely related? Here’s why:
In order to make an intense feeling go away, you have to be able to sit with it and tolerate it.
Recently I received this request from a reader:
What I have found lacking is books or articles on the process of revealing my feelings, the associated pain and some kind of plan to work through the feelings that would help DURING the healing process. Knowing the common steps of healing would be very encouraging and provide both patience and hope.
When you push your feelings down as a child in order to cope with an environment which cannot tolerate them (Childhood Emotional Neglect), you grow up lacking access to your emotions. A large part of the process of healing involves breaking down the wall between yourself and your feelings, and welcoming them.
But what if many of those old feelings are painful? What if the process is so painful that it’s too hard to let the wall down? What if you lack the skills needed to cope with the pain because no one ever taught you?
Managing painful feelings happens on Two Levels:
Next week’s article will be about Level 2: Long-Term Resolving. So check back!