Jared has done everything he can think of to make himself feel better since his father unexpectedly passed away two years ago. But he still feels blah and numb much of the time.
Sandra keeps choosing the same kind of guy over and over; alcoholic, angry, and afraid of commitment.
Claudia is irritable and bitter after her painful divorce. She can’t seem to get back to her old self.
All three of these people are stuck in some way. Each is suffering, each is confused. “Why can’t I get out of this?” they all wonder.
Fortunately for Jared, Sandra and Claudia, there is an answer, and it is the same for each of them. It’s a simple answer, yet it requires them to do something they dread.
Grief gets a bad rap, and in some ways, it should. After all, when does it enter our lives? When we’ve lost someone, or something, important. Grief only appears at times of pain and loss. But grief itself is not pain or loss. Instead, it’s a phase of processing pain and loss.
It’s a very natural human tendency to want to avoid pain. And it takes time to process a loss. This is what makes grieving so universally difficult. The three people described above are all stuck because they are avoiding their grief.
Jared is working hard, but to some extent on the wrong things. He’s trying to make himself feel better. But unfortunately, no amount of sporting events, dates, or successful work projects will help him process his loss and pain. He can only really move past his grief phase by going through it, not around it. This means he must accept his loss and sadness. Jared must allow himself to grieve.
Sandra wants to have the kind of healthy relationship that she sees others enjoy. So she keeps trying, over and over and over. Why does she keep repeating the same pattern? Because she has never grieved the father who left when she was 8 years old. “I don’t care about that jerk,” she’s said all of her life. Sandra is protecting herself with anger, because she doesn’t want to face, or feel, the pain of being abandoned by the man who was supposed to love her the most. Because Sandra isn’t allowing herself to feel, process, and work through her loss, she keeps recreating it. She keeps choosing men who will not really be there for her, and who will eventually abandon her.
Claudia was deeply hurt by her divorce from the man she was married to for 12 years, the father of her children. She was shocked and bereft when he signed those divorce papers. To cope, she has placed her focus on her children and making sure they have a life as close to normal as possible. Surely no one could fault her for this. But what keeps Claudia stuck in her bitterness and anger is not her focus on her children; it’s her failure to focus on herself. She needs to accept, feel, and work through her shock and pain and loss. She needs to grieve.
With all this talk of grief, here’s the good news. If you, like Jared, Sandra or Claudia, feel stuck, you may not actually be. You’re not facing a brick wall after all. You may, instead, be facing a phase. A phase that you can work through, and come out the other side. Yes, you know the solution. You need to grieve.
I feel sad
I feel hurt
I feel bereft
I feel disappointed
I feel empty
I feel lost
I feel alone
I feel let down
I feel angry
I am mourning
5. Choose a trusted person and share your feelings. Talking with someone about what you’re going through is incredibly helpful.
6. Remind yourself that grief is a process, and it’s not permanent. It’s simply a phase of adjustment that is healthy and necessary.
7. Don’t put a time limit on your grief. Everyone’s grief is different, and you can’t rush recovery. It will take as long as it takes. Period.
If you’re an emotional avoider or have a tendency to avoid your feelings in general, you’re at a higher risk of avoiding your grief and getting stuck. A tendency toward emotional avoidance is a sign that you grew up in an emotionally neglectful family. Childhood Emotional Neglect is often invisible and unmemorable so it can be difficult to know if you have it. To find out Take The Emotional Neglect Questionnaire.
To learn much more about Childhood Emotional Neglect, how it happens to the child and how to stop avoiding your feelings see the book, Running on Empty.
A version of this article was originally posted on Psychcentral. It has been republished here with the permission of psychcentral.
In my office, as well as my online Childhood Emotional Neglect recovery program, Fuel Up For Life, I have had the privilege of walking hundreds of people through the 5 Stages of CEN recovery. Throughout these experiences, I have realized something remarkable.
I have discovered that the most difficult, painful hurdle in recovering from Childhood Emotional Neglect happens at the very beginning. The stage that seems the easiest, the one most people want to sail through and “get on with it” is the first one. Yet Stage 1 is extremely important. Of the 5 Stages of Recovery from Childhood Emotional Neglect, Stage 1 is not only the building block for all of the others. It’s also the most difficult.
Participants in my online CEN recovery program continually want to rush through the first module which is dedicated to walking them through Stage 1 in a deep, detailed, and meaningful way. And the CEN clients I see in my office often try to skip over this very important foundation.
Therapists also find Stage 1 challenging with their clients. They constantly ask me for help with getting their clients to do the work of fully accepting their CEN.
Realizing how your parents failed you emotionally and facing how it’s undermined your happiness, connection and sense of self is admittedly painful. But I have found that gliding through Stage 1 too quickly backfires later on, undermining the steps you must take to heal.
When you think about it, it does make sense. It’s hard to break down the wall that blocks your emotions when you’re not fully sure that a wall is there or why it might be there. And it makes it much easier to give yourself what you never got if you’re able to fully see that none of this is your fault.
When a CEN therapist emailed and said, “Can you please create a worksheet to help us therapists get our clients to see and accept how their parents failed to validate them? We need help with Stage 1,” I realized I needed to do just that.
If you are a CEN therapist here are 8 questions to use with your clients. I recommend that instead of asking these questions in the sessions, you send them home with your client and ask him or her to think about it and write down answers and bring them to the session.
If you are a CEN person who is not in therapy, you can use this worksheet to help you accomplish Stage 1 in a way that is deep, meaningful and effective. This will set you up for the 4 stages to come.
For CEN Therapists: Be aware that your CEN clients will naturally want to rush through Step 1. It is your responsibility to slow them down and support them to do the work. Support and challenge your client on this, and do not let them off the hook.
For CEN People: Be aware that this worksheet is not a simple solution of any kind. Step 1 often happens in layers, and you may need to revisit it over and over. Many of the members of my online program return to Module 1 over and over as they go through the other steps.
Take your time with these 8 steps. Look for a therapist on the Find A CEN Therapist List if you get stuck and/or could use some guidance and support.
My Number 1 recommendation for your first step in CEN recovery, whether you are a therapist or a sufferer, is this:
Do not rush.
Take your time.
Put your heart into this and do your best to face the pain.
You are worth it.
A version of this article was first published on psychcentral.com. It has been reproduced here with the permission of the author.
For philosophers and clergy alike, the message is resoundingly clear: Forgive those who have hurt you, because holding on to anger is destructive. Case in point, see the small sampling of widespread broadcasting of such messages below.
Forgiveness is the final form of love
To forgive is to set a prisoner free, and to realize that the prisoner was you
-Lewis B. Smedes
To err is human; to forgive, divine
Forgiveness is often offered as a powerful solution; as an agent to not only help you heal from painful events but also allow you to move forward.
The general idea is that holding onto anger can make you bitter and hold you back from healing from harm that someone has done you. But the problem is that there are several serious problems with trying to use forgiveness as a solution.
Let’s first look at why it doesn’t work. Then, we will discuss a much better solution.
Quotes and articles about forgiveness present it as a solution to painful situations.
But forgiveness is not a solution. It’s a process.
The Process of True Forgiveness
In the process of true forgiveness, the relationship is changed forever, sometimes in a good way. Many who go through these steps together end up feeling more connected and closer than they were before the offense took place.
When There is No Accountability
Of course, it is true that in many of life’s situations the offender does not notice that she’s hurt you or does not appear to care. There is no accountability, no acknowledgment, no apology. So, sadly, there can be no meeting of the minds. These are some of life’s most difficult and painful experiences.
Here the solution becomes not about forgiveness, but about balance and self-care. If you allow your hurt and anger to rule you, you will be in danger of becoming bitter or vengeful.
Instead, please use your anger and hurt to build and enforce boundaries that will protect you from the other person. Soothe and balance your painful feelings with attention to your own health and recovery. Talk to those who care about you, eat well, and rest. Pay attention to your feelings and manage them.
And always keep in your mind the most healthy and powerful guiding principle for one who has been unjustly harmed and left with no accountability:
The best revenge is living well.
Nothing could be more true.
To learn more about emotions, how they are useful, and how to manage them in relationships, see the books National Bestseller Running on Empty: Overcome Your Childhood Emotional Neglect and Running On Empty No More: Transform Your Relationships.
A version of this article originally appeared on psychcentral.com. It has been republished here with the permission of the author.
Childhood Emotional Neglect: Happens when your parents do not address, validate, or talk about emotions enough as they raise you.
Growing up with your emotions ignored has some very specific effects on your entire adult life. Just as Childhood Emotional Neglect is a lack of emotional attention, one of its most harmful effects is also a lack of something: emotional skills and knowledge.
In my work with hundreds of CEN adults, I find, more specifically, that an almost inevitable consequence of growing up this way is a low emotional vocabulary. Many CEN people have few words to describe feelings. Some apply the same generic word to all of their feelings (like “stress,” “depressed,” or “anxious,” for example); some do not use any emotion words at all, and others use the wrong words altogether.
When emotions are seldom discussed in your childhood it is difficult to absorb and learn the thousands of words in the English language that describe emotions.
When we need to communicate a feeling we are having to another person, or even simply name it for ourselves, it is vital to be able to label it in a subtle and accurate way.
Imagine saying, “I felt hurt,” to your wife after she and her friends teased you relentlessly about your new white sneakers. Now imagine saying, “I felt chastised.” The difference may seem small, but it is significant.
The labels you put on your feelings matter.
There is no way to be alive and not get hurt. We have all been there. When someone says something hurtful to you, how do you name the feeling for yourself, and how do you express it to others?
Yes, you can say, “I’m hurt.” Or you can say exactly how you feel and this will make it far more likely that you will be — and feel — understood.
Next time you feel something painful, look through this list to see which word seems to best describe what you are feeling.
Find hundreds of additional emotion words in the extensive Emotion Words List in the back of the book Running On Empty: Overcome Your Childhood Emotional Neglect.
To learn much, much more about Childhood Emotional Neglect and how it happens plus access the full list of emotion words see the book Running On Empty: Overcome Your Childhood Emotional Neglect.
Do you have a word for “hurt” that is missing? Please share it! Simply post it in a comment on this blog.
Why is it so hard to be assertive? There are some very good reasons why it’s such a struggle for so many.
The first reason is that lots of people think they know exactly what assertiveness is, but they actually only know half of the definition.
That missing half makes a huge difference.
Pause for a moment here and think about what “assertive” means to you. Come up with your own definition.
Did your definition describe standing up for yourself? Speaking your mind? Telling people how you feel or what you think? If so, you got it mostly right. This is the aspect of assertiveness which most people are familiar with.
Now let’s talk about the other half. In some ways, it’s the most important half. So, enough build-up. Here’s the true, full definition.
Assertiveness: Speaking up for yourself — in a way that the other person can hear.
These two aspects of assertiveness, and how they work together, are what make assertiveness a skill which must be learned, rather than a natural ability. Most people have a hard time with the first half or with the second half, and many folks struggle with both. Also, our ability to be assertive varies with the situation, the people involved, and the amount of emotion that we are feeling at the time.
Most people err in one of two primary ways when they try to be assertive: they come across too weakly, making it too easy for the other party to discount their message; or they come across too strongly so that the other party becomes too hurt or too defensive to listen. Once the recipient’s defenses rise, your message will be lost.
No one struggles more with assertiveness than those who grew up in households where emotions were ignored (Childhood Emotional Neglect, or CEN). These emotionally neglectful families do not have the vital skills required for assertiveness because they do not understand emotions, or how they work. They do not know the Five Skills of Assertiveness, so they are not able to teach them to their children.
If you grew up in an emotionally neglectful family, it’s important to acknowledge that you struggle with these skills for a reason. And it is not your fault.
In a minute we will talk about how you can learn the skills, but first let’s consider the skills themselves.
When you put these five skills together, you are able to say what you need to say in a way that is appropriate to the setting, situation, and people involved (not too strongly or weakly), so that the recipients can process your message without their defenses being ignited. Keep in mind that talking to a defensive person is like talking to an inanimate object. Your message will not get through.
You can see from these steps why assertiveness requires not just skill, but a constellation of skills. This is why if it’s hard for you, you are not alone.
The good news is that it is entirely possible to build your assertiveness skills. If you keep all five skills in mind, you can work on building them. Follow these special suggestions to learn these vital skills.
Growing up in an emotionally neglectful family leaves you struggling with many emotion skills that other people take for granted. To find out if you grew up with Childhood Emotional Neglect (CEN), Take The Emotional Neglect Questionnaire. It’s free.
See the book Running On Empty No More: Transform Your Relationships to learn how to use and manage emotions with the most important people in your life.
Childhood Emotional Neglect (CEN): A parent’s failure to respond enough to a child’s emotional needs.
“After reading Running on Empty I told my therapist that I’m pretty sure I was emotionally neglected as a child. He seemed to understand what I meant but he never mentioned it again”.
“I’ve been seeing my therapist for a year and she has never mentioned Emotional Neglect to me.”
“I want a therapist who is an expert in Childhood Emotional Neglect!”
Since I first started speaking and writing about Childhood Emotional Neglect (CEN) in 2012 I’ve heard the above comments many times, from people all over the world.
Yes. In a way, it is puzzling. CEN is so widespread and causes so much pain. Why don’t therapists talk about it more directly and more often? Why aren’t all therapists addressing this with their clients?
This is one of the main reasons that I took up the cause of CEN. After talking with other mental health professionals and doing an exhaustive literature search, I could find virtually no research or writings specifically about Emotional Neglect. And I couldn’t identify a recognized, accepted, universal term for the concept that meant the same thing to every mental health professional.
It seems that just as an instance of CEN goes unseen and unnoticed, so does the CEN child himself. In a case of parallel process, so does the concept of CEN. To virtually all therapists, the basic idea that parents fail their children emotionally is not surprising or new. Remarkably, I think that’s part of the reason that therapists don’t talk about it. For us, it hides in plain sight.
In this way, I think the phrase “child abuse and neglect,” which is so ubiquitous and useful, has actually done an inordinate amount of untold damage by blurring awareness of CEN.
For me, right now, my goals are unwaveringly clear. I want to make CEN a part of everyday conversation in this world. I want parents to know how to meet their children’s emotional needs, and why it matters.
I want every single person to be able to talk openly and directly about CEN with a therapist who understands the concept and knows the path to healing it.
I want every therapist to mean the exact same thing when they use or hear the term Childhood Emotional Neglect.
Think of all the children who are, at this very moment, growing up surrounded by Emotional Neglect. And all the adults who are suffering in silence, baffled by their pain.
If I could speak for all the therapists in the world, here is what we would say to them:
Your pain is real. It’s not nothing. You have it for a reason. It’s not your fault.
You feel invisible, but we see you. You can speak and we will listen. So stand up and talk. And let us help you heal.
To learn if CEN is a part of your life, Take The Childhood Emotional Neglect Questionnaire. It’s free.
Over 500 therapists located all over the world have now been trained in CEN therapy. Visit the Find A CEN Therapist List.
If you are a therapist and would like to join the CEN Network and receive referrals from me, I invite you to Fill Out The CEN Therapist Form.
Show me a family that has no anger in it, and I’ll dig out their anger and show it to them.
That’s my job. I’m a therapist.
Every family has anger. It’s unavoidable in life and in a family, simply because it is literally wired into our brains. It’s a part of our physiology, just as our eyelashes, elbows, and toes. There are many ways that families can handle anger, depending on their comfort level with it.
They can wield it as a weapon, figuratively hitting each other over the head with it; they can push it underground, or they can ignore it and pretend it does not exist.
Or they can use it the way nature intended; as a way to drive truth, and connect family members in a genuine, real and meaningful way.
The Anger as a Weapon Family: In this family, anger is used by one or more members as a source of power. Anger may be expressed in a variety of aggressive ways, like yelling, insults or barbed comments; by throwing things, breaking things, or other physical intimidation or threats.
The Underground Anger Family: This family views anger as unacceptable, or even bad. Angry feelings are viewed as unloving, uncaring or rebellious and are met with negativity or punishment.
The Ignoring Anger Family: This family treats anger as if it doesn’t exist. When a member of the family shows anger, it receives little response. Anger is invisible.
None of the children growing up in these three types of families has an opportunity to learn much about anger: how to listen to its message, manage it, express it, or use it in a healthy way. By definition, all of these children are growing up in an emotionally neglectful family.
All of these children are receiving this message: Don’t talk – don’t talk – don’t talk. No one wants to know when you are angry.
But let’s focus in particular on The Underground and the Ignoring Families, because they have one very big factor in common. They both are breeding grounds for passive-aggression.
Since anger is wired into the human brain, it happens in every human being, whether they want it or not. When you are in an environment that is chronically intolerant of this particular emotion you naturally, automatically suppress your angry feelings whenever they arise. This causes some major problems for you, and in your family.
Pushing anger down is like pushing water down. It has to go somewhere. So it may seep underground and sit there, or it may go slightly under the surface, and ripple and roil, waiting for a chance to spew.
In these two types of anger-intolerant families, the anger goes underground, but it does not disappear. It stays there. And it has to come out somehow, sometime, in some way.
Passive-aggression: The indirect expression of anger and resentment, fueled by feelings that are not addressed and resolved by talking about the issues directly.
Molly felt anxious and uncomfortable as she sat eating dinner with her family. She was acutely aware that her parents refused to speak to each other or make eye-contact.
Joel’s dad was an hour late to pick him up after soccer practice. As Joel sat on the curb waiting, he found himself wondering if his dad was angry about the argument they had the night before.
Jessica found it excruciating when her mother gave her the silent treatment. So she took great care to appear unaffected by it.
Many research studies have clearly established a link between passive-aggression between parents, and problems in the children.
One 2016 study by Davies, Hentges, et al., showed that children growing up in such an environment of indirectly expressed, unresolved hostility are more insecure, and take less responsibility for their own problems. They are also more prone to depression, anxiety, and social withdrawal.
Another difficult aspect of passive-aggression is that most people are completely unaware of their own passive-aggressive behavior. They are often, also, unaware of their own underground anger and resentment that’s fueling it.
Steps to Become Less Passive-Aggressive
Accept that you have anger. Accept that it’s normal and healthy, it’s valuable, and you can use it to make your relationships better.
Increase your anger awareness. Watch for anger in other people. Watch for it in yourself. When you start trying to feel your anger, you’ll start breaking down the wall that blocks it.
Read everything you can about assertiveness. It’s a skill that allows you to express your anger in a way that the other person can take in your message without becoming defensive. Buy a book on it if you can. Then read it!
When something happens that makes you feel angry, take note of the feeling. Practice sitting with it and tolerating it. Apply what you’ve learned about assertiveness.
And talk talk talk.
To learn how to deal with CEN in your marriage, your parenting and with your emotionally neglectful parents, see the book Running On Empty No More: Transform Your Relationships.
To learn much more about Childhood Emotional Neglect, see the national bestseller Running On Empty: Overcome Your Childhood Emotional Neglect.
As a blogger, I pay attention to what readers want to know about. I’ve noticed that articles about three particular types of personality disorders (PDs), narcissistic, borderline and sociopathic, are often the most read.
Since my specialty (and the topics of my books and blogs) is Childhood Emotional Neglect or CEN, I can tell you that adults who grow up with emotional neglect often seem to attract people with personality disorders. That’s because CEN teaches you to take up little space, and those with personality disorders tend to take up a lot. It’s a classic case of opposites attracting.
People who find themselves involved with a personality disordered person may often find themselves getting hurt. I have noticed that the folks who comment on posts about PD’s very often express a mixture of strong emotions like confusion, hurt, anger and helplessness. Clearly, a great many people are hungry for information and guidance on how to handle relationships with these complex people in your lives.
Here are some example questions I’ve received from readers asking for guidance on dealing with a narcissistic or sociopathic person in their lives.
“Such a pity that escape (divorce) seems to be the only viable outcome. I’ve had to divorce my wife, but she still controls the minds of my now young adult daughters, so now I live with the pain of this alienation.”
“Does it serve a purpose to see a narcissistic parent’s condition coming from childhood emotional neglect? Yes. Once I realized that possibility, I looked at myself and realized how I often did to others exactly what my father did to me: because he left me with the same fragile sense of self. Fortunately I did not pass it on to another generation, having decided to end the bucket chain of abuse.”
The world is full of people who struggle with personality disorders. In truth, the numbers are staggering. 6% of the U.S. population has a narcissistic personality disorder. 5.6% has a borderline personality, and 1% has antisocial personality (according to the National Institute of Health).
With these numbers, there’s a reasonable chance that you’ve met, befriended, been related to, or fallen in love with at least one of these personality types.
These three personality disorders are all different. Narcissists are known for being self-centered. Those with borderline personality are known for being unpredictable and highly emotional. And antisocial personalities (or sociopaths) are famous for their brutality. Generally, these three PD’s can best be understood by their ability or inability to feel two very important emotions: guilt and empathy.
Narcissistic Yes No
Borderline Yes Yes
Sociopathic No No
Here are the Four Main Questions About PD that I see you, our readers, struggling with:
1. What causes personality disorders?
We don’t know for sure, but current science tells us that it’s a combination of genetics and childhood experiences, such as emotional abuse and unpredictable parenting characterized by the repeated, sudden withdrawal of love and approval by the parent or love based on false, self-serving, or superficial factors. Neither nature nor nurture alone is probably enough to produce a personality disorder; most research indicates that it takes a combination of both.
2. Why didn’t I realize sooner that my husband/sister/father/friend, etc. has a personality disorder?
First, I’d like to suggest that you stop asking this question because it sounds like you are blaming yourself. The huge majority of people have no idea what a personality disorder is, or how to recognize it. Folks with narcissistic or borderline personality are not simply all good or all bad. They have very lovable qualities, and very maddening qualities, just like everyone else. This is why even mental health professionals require a good amount of time to make a diagnosis of personality disorder.
Sociopaths, however, fall into a special category of their own. Unlike people with borderline and narcissistic personalities, sociopaths have no capacity for guilt. But that is a very difficult thing to see in someone, especially when that someone is both highly charismatic and skilled at faking guilt and other emotions. Unfortunately, sociopaths, the most emotionally ruthless people among us, are also the most difficult to recognize.
3. Do people with personality disorders know what they are doing? Is he/she hurting me on purpose?
For sociopaths, the answer is simple: yes. Many sociopaths actually take pleasure in manipulating and hurting others. They view (and treat) the people in their lives like chess pieces.
For narcissists and borderlines, the answer is not so clear, because both of these groups are scrambling to protect their fragile inner core. The narcissist’s greatest fear is that you will see what he/she feels about herself deep down: worthlessness. Whereas the borderline person’s greatest fear is that you will abandon him.
Narcissists appear to not care if they hurt you, but it’s because they are extremely focused on protecting themselves. Borderline folks are at the mercy of their own pain and have little energy left over to offer care for others. They are capable of both guilt and empathy, but often cannot access either.
Most narcissistic and borderline people are not purposely inflicting pain or misery on others. They are more like a bull in a china shop.
4. I now hate someone I used to love. Is it OK to kick this person out of my life?
It all depends on what he/she has done, and what is your relationship with them. Of course, you must protect yourself and your children above all. And the type of PD you’re dealing with matters. Unfortunately, many people share traits from all three, making it difficult to know.
If this person is a family member, spouse or co-parent, and is not a clear sociopath, I recommend a delicate balance of self-protection and as much empathy as you can muster for the true pain that this person is living with and hiding.
Here are some Suggestions for Managing Your Relationship:
To learn how to manage your relationship with a narcissistic or borderline parent, see the book Running On Empty No More: Transform Your Relationships. To learn how Childhood Emotional Neglect is different from emotional abuse and how to heal from it, see the book Running on Empty: Overcome Your Childhood Emotional Neglect.
A version of this article was originally published on psychcentral.com. It has been republished here with the permission of the author.
Since the release of the books Running On Empty: Overcome Your Childhood Emotional Neglect and Running On Empty No More: Transform Your Relationships, people all over the world have been forming book groups, forums, family discussions, and Meetups to discuss them.
When you are working through the effects of Childhood Emotional Neglect (CEN) on your adult life, whether you are working with a CEN therapist or on your own, it is incredibly helpful to have support.
When another person talks about their own CEN childhood, their struggles to understand emotions and how they work, or the discomfort of a visit with their emotionally neglectful parents, it is validating and informative.
When you talk about your CEN experiences and struggles with others who share your pain, you learn about yourself, and you realize you are not alone.
After being asked many times to offer discussion questions for each book, I have finally created them.
If you are interested in joining an ongoing, structured and supportive Childhood Emotional Neglect recovery group online that is created and run by Jonice Webb, Ph.D., CLICK HERE learn more about Fuel Up For Life.
People don’t change.
How many times have you heard someone say that?
Several years ago a woman came to my office asking for help with an extramarital affair that she was having. In an attempt to help her sort it out I began talking with her about why, when, how; her own feelings and needs, her marriage, and her family history. We had a number of meetings in which I worked very hard to help her figure out what to do about it, and how she might handle ending the affair and beginning to repair her marriage (which is what she said she wanted).
Over time though, I started to see that our work was not producing any relief or help to her. My questions did not spur further thinking on her part, and my suggestions seemed to fall on deaf ears.
Finally, after about six visits, she said something very telling to me which stopped the treatment cold. She said, “People don’t change.”
Further exploration of her comment revealed that she was extremely entrenched in this notion. She wanted to come to see me only to vent and receive support; she did not see that she had the ability to change herself or her situation.
Since that time I have encountered many people who resist the idea that they can actually change themselves. And I have noticed that the less aware you are of yourself and your feelings, the harder it is to envision yourself changing. Why are you unaware of yourself and your feelings? It’s quite often the result of Childhood Emotional Neglect or CEN, which is growing up in a household that does not address the feelings of its members.
If you experienced Childhood Emotional Neglect, you are likely focused outward, on other people and their needs, leaving you out of touch with yourself, your emotions, and the sense of self-mastery that other people enjoy.
1. Awareness: seeing the problem. For example, “I have a problem with my temper.”
2. Commitment: making a clear decision that you want to change. For example, “I’m going to improve my temper.”
3. Identifying the Steps: For example, a) become more aware of my anger; b) learn how to control my anger; c) learn how to express anger in a healthy way.
4. Doing the Work: While changing ourselves is definitely possible, it is usually not easy. That’s why awareness, commitment and breaking it down into steps become so vital.
5. Asking for help: from spouse, friend, family or a therapist.
Here is a tiny sampling of the myriad ways that I have seen people change themselves:
I could go on and on, but you get the idea. The possibilities are endless. True, some things are more difficult to change than others. And some people have more difficulty changing themselves than others. For example, a personality or temperament issue will be difficult to change in a different way than a habit.
But in my experience from working with many hundreds of people to change many hundreds of issues, I can tell you without a doubt that the two biggest factors in whether you can change are:
Really, really wanting it.
And believing that it’s possible.
To learn if you grew up with Childhood Emotional Neglect, Take the Emotional Neglect Test. It’s free. And see the book Running on Empty: Overcome Your Childhood Emotional Neglect.
A version of this article first appeared on Psychcentral.com. It has been reproduced here with the permission of the author.