I have lots of acquaintances, but not enough close friends.
I’m always there for my friends when they need me, but then when I need them they seem to let me down.
My friendships seem to gradually drift apart.
I usually feel drained after spending time with my friends.
I feel like people take me for granted.
I have heard the statements above, in various forms and combinations, expressed by hundreds of people. Those people all share one primary trait. They all grew up in emotionally neglectful homes.
Childhood Emotional Neglect (CEN) happens when your parents do not notice or respond enough to your feelings as they raise you.
CEN happens under the radar in many, many otherwise loving families. It also happens in obvious ways in many dysfunctional families, but since it’s subtle and essentially a “failure to act,” it usually gets upstaged by the more apparent dysfunctional events and actions in those families.
The result? We have legions of people walking through their lives being good friends to others while deeply mystified about why their friendship is not returned in kind.
As a child, day after day you received a subtle message from your parents: your feelings don’t matter.
Growing up with the most important people in your life (your family) ignoring or squelching the most deeply personal, biological expression of who you are (your emotions), you have no choice but to adapt.
As a child, your brain walled off your feelings to “protect” you and your parents from them. This childhood coping mechanism, which was remarkably adaptive at the time, set up a cascade of future struggles for you.
That childhood wall is still there now. But instead of protecting you, it is isolating you. It is blocking off the one ingredient most vital to having rich, mutually rewarding friendships. Yes, it’s your feelings.
Contrary to those CEN messages from your parents, your feelings are not your enemies. They are, in fact, your best friends. They will connect, enrich, and deepen your friendships if only you begin to allow it to happen.
These 3 challenges may seem insurmountable as you read them, but I assure you they are not. I have seen many CEN people change their friendships from sparse and anemic to rich and rewarding.
And if they can do it, you can do it too!
Step 1: Download the free Feelings Sheet from my website here: http://drjonicewebb.com/the-book/.
Step 2: Choose a time of day when you reliably have a few minutes alone; for example in the morning right before you go to work or school; on your drive home in the afternoon; or right before you go to bed in the evening. Commit to doing the following exercise every single day at that time.
Step 3: At the designated time every day, while alone, sit comfortably and close your eyes if you can. Turn your attention inward and ask yourself what you are feeling. If you come up with anything, write down the word for the feeling(s) on your sheet. If you’re not feeling anything, write that down too.
These 3 ways and 3 steps are all so very important. They will help you not only with your friendships, but they will also help you in so many other ways too. When you treat yourself as if you matter you begin to feel as if you matter.
Now here is a key point. The way you feel about yourself and treat yourself shows. Other people will start to see and feel that you are a person who matters. They will naturally treat you differently.
You will begin to draw people closer. You will realize that you are talking about substantial things that previously you would have avoided. You will find yourself getting what you want and need far more often. Gradually, you will notice that you are energized by your friendships, and supported by them.
To learn much more about how CEN affects different areas of your adult life, watch my Free CEN Breakthrough Video Series.
To find out if you grew up with Childhood Emotional Neglect, Take The Emotional Neglect Test. It’s free.
To learn how to repair Emotional Neglect with your partner, your parents, and your children, see the new book Running On Empty No More: Transform Your Relationships.
Now that I see what my parents didn’t give me, how do I continue to interact with them?
How do I handle the pain that I feel now, as an adult, each time my parents treat me as if I don’t matter?
I feel sad or disappointed every time I see my parents. Then I end up feeling guilty because I know that I should feel happy to see them. How do I handle that?
If you were raised by parents who were not tuned in enough to your emotional needs, then you have likely lived your life feeling vaguely (or maybe even clearly) uncomfortable around the two people with whom you are supposed to be the most comfortable. Your parents.
One of the hardest things about being raised by emotionally neglectful parents is that they seldom change. They continue to emotionally neglect you all the way into and through your adulthood. So you have probably experienced the pain of your parents’ failure to see and respond to you over and over throughout the years.
This is one of the greatest complications of recovering from CEN. Once you realize how deeply you have been affected by Childhood Emotional Neglect (CEN), it can become quite difficult to interact with the parents who neglected you.
So back to the questions at the top of this article. What should an emotionally malnourished adult child do? What can be done to protect yourself in this most important relationship?
4 Tips For Dealing With Your Emotionally Neglectful Parents
IN SUMMARY: It is certainly not necessary to talk to your parents about CEN. You can heal yourself without ever involving them. Learning more about your parents’ childhoods and having compassion for them may help make their emotionally neglectful ways less painful to you now. However, sharing the concept of CEN with them can be helpful in some families, and may be a way for you to improve your relationship with them. Be sure to take into account the type of CEN parents that you have when making the decision to talk with them.
To learn whether CEN is a part of your life, and how it has affected you, Take the Emotional Neglect Questionnaire. It’s free.
Yes, you matter.
To learn much more about healing the Emotional Neglect in your relationships, see my new book, Running on Empty No More: Transform Your Relationships With Your Partner, Your Parents & Your Children.
To learn more about Childhood Emotional Neglect, see my first book Running on Empty No More.
Barry is good at his job as the manager of a department store, so he continues to do it year after year. But in the back of his mind, he wonders how he ended up here.
Sharon received the Most Dedicated Salesperson Award.
Francesca watched in frustration, feeling overlooked, as her co-workers were promoted over her head, one after another.
Simon’s manager appreciates how quickly he has adapted to his new role in the company, and how little support he’s needed.
Will’s boss gave him a “Needs Improvement” rating, citing inadequate communication with co-workers.
Elizabeth toils away behind the scenes in her customer service job, trying not to call attention to herself. She has no idea that she is capable of much more.
If you have ever been in one of the situations above, you know how it feels. Barry, Francesca, and Elizabeth are in painful situations in their jobs, while Sharon, Simon and Will are thriving in theirs.
You may be surprised to learn that all six of these folks’ job experiences, as different as they are, arise from a common underlying cause. All six grew up in households where their parents overlooked their emotions. They all grew up with Childhood Emotional Neglect (CEN).
The funny thing about CEN is that it leaves you with a particular set of challenges. But in some situations, those challenges can actually become your strengths. When it comes to the workplace, CEN is a double-edged sword.
The Advantages of CEN in the Workplace
The Disadvantages of CEN in the Workplace
The folks who are the most rewarded by, and successful in, their jobs are strong communicators. They know themselves well, and they pay attention to what they are feeling and why. They ask for what they want, and they accept help when they need it.
You can become this way too.
Begin right now to focus more on learning who you are. What do you enjoy? What do you like? What are your strengths and weaknesses?
Begin right now to pay more attention to your needs. Have you earned a raise? Do you deserve a promotion? Are you due a vacation? If so, ask for it.
Begin right now to change how you relate to others. Talk more, take on more interpersonal challenges. Watch how others discuss difficult topics, learn from it, and practice.
Others have seen your strong points for years, and have benefited from your competence, and your giving, independent nature. Now it is time for you to recognize what you have to offer, and ask for what you deserve.
You are worth it.
To learn more about Childhood Emotional Neglect, see my first book Running on Empty.
As parents we want, more than anything, to do right by our children. We know that the way we treat our children matters.
But parenting is probably the most complex role any of us will ever have in our lives, and few of us enter parenthood fully equipped to meet all our children’s needs.
Especially when it comes to their emotional ones.
In truth, the way a child is treated emotionally by his parents determines how he’ll treat himself as an adult. For example, a child who does not receive enough realistic, heartfelt acknowledgment from his parents for his accomplishments may grow up with low self-esteem and little confidence in his own abilities.
You probably love your child “all the way to the moon and back,” as the classic children’s book says. But love simply isn’t enough. Because if you don’t attend enough to your child’s emotions, your child will feel ignored on some level, no matter how much attention you pay to him in other ways.
Emotions are literally a part of your child’s physiology. They are the most deeply personal, biological part of who he is. So noticing and responding to your child’s feelings is the deepest, most personal way for you to say, “I love you.”
As a parent, it is not easy to know when and how to respond emotionally to your child. And it’s one hundred times harder when you grew up in a household that under-responded to your emotions (Childhood Emotional Neglect, or CEN).
As a psychologist who has worked with thousands of parents, I have seen firsthand that the best time to learn emotion skills is during your childhood. When your parents don’t have these skills, they can’t teach them to you. Then what do you do when it’s your turn to teach your kids?
Add to that challenge the fact that emotion hides behind behavior. It’s easier to get angry with a child who is sulking than to look for the underlying emotion that’s causing the behavior.
Wondering if you received enough emotional attention and true empathy as a child to give your children what they need? Since CEN is subtle and invisible, it can be hard to know if you grew up with it. Take the Childhood Emotional Neglect Test. It’s free.
To learn more about Childhood Emotional Neglect, how it happens and how to recover from it, see my books Running Empty No More: Transform Your Relationships and Running On Empty: Overcome Your Childhood Emotional Neglect .
Do you have a stereotypical picture of a person who feels lonely on Valentine’s Day? You might imagine someone who wishes to be in a relationship and is sitting alone feeling sad.
In truth, most of us know how this stereotypical picture feels since we have been there ourselves at some point. Navigating the complicated world of relationships is not easy, so it’s likely that you have spent one or more Valentine’s Days alone, or perhaps for you, this year is this one.
Surprisingly, however, this image of loneliness is often highly inaccurate. A 2010 study by John Cacioppo published in the journal Social Science and Medicine found that feelings of loneliness were unrelated to marital status or the number of relatives and friends nearby.
It’s not only possible but common, to feel lonely when you’re not alone. And to be alone, but to not feel lonely. It’s because loneliness is not a state, it’s a state of mind. Loneliness is not a situation, it’s a feeling.
Yes, indeed, scores of people feel lonely on Valentine’s Day, and many are in relationships or surrounded by people. Many have no idea why they feel alone.
Whether you are actually alone this holiday or not, it is possible for you to change how you feel this Valentine’s Day. Start by understanding where your alone feelings originate.
Did you notice the one common element that unites these three factors that lead to loneliness? It’s fear. Fear of being known, fear of having needs, and fear of being vulnerable.
These fears are powerful and can do great damage to your quality of life. If you want to stop feeling lonely, you must battle your fear. The good news is, you can!
Once you realize why you feel lonely, an opportunity automatically presents itself. You realize that fixing your loneliness has nothing to do with anyone else, and everything to do with you.
Whether you find yourself on your own, a part of a couple, or surrounded by friends this Valentine’s Day, you can face your fears and see that there is no need to feel lonely.
Childhood Emotional Neglect (CEN) is invisible and is often the root cause of these kinds of fears. To learn more about it, see the book, Running on Empty. To learn how CEN prevents deep emotional connections in adulthood see Running On Empty No More: Transform Your Relationships.
Since CEN is so subtle and invisible, it can be hard to know if you have it. Take the Childhood Emotional Neglect Test. It’s free.
The better we grieve, the better we live.
I do believe that the quote above is absolutely true. It’s almost impossible to make it through your adulthood without experiencing a loss of some kind.
Being able to grieve in a healthy way requires a series of personality traits and skills that not everyone possesses. I have seen many people go to great lengths to avoid feeling their grief or get stuck in it, unable to look forward from it.
Many of these folks grew up with Childhood Emotional Neglect.
Joanne, who lost her husband four years ago is so bogged down in sadness that she enjoys very little in her life, and has problems getting out of bed every day.
Alex, whose sister died of breast cancer two years ago, lives a full and busy life, but feels dull and sad inside every time he stops running around and tries to relax.
In 1969, Elisabeth Kubler-Ross wrote her now-famous book called On Death and Dying. In it she described the 5 stages that she frequently saw people going through after receiving a dire medical diagnosis. Since that day the 5 Stages of Grief have been applied more broadly to all kinds of losses, like break-ups or accepting the loss of a loved one. It’s also important to note that these stages are not set in stone; everyone grieves differently, and may experience different feelings in different order at different times.
The Five Stages of Grief
In my experience, having helped many clients through many losses, one of the greatest prolongers of each of the 5 Stages is having grown up without enough emotional attention, validation and response from one’s parents: Childhood Emotional Neglect, or CEN.
When your parents do not respond enough to your emotions as a child, you learn very early and well that your emotions and emotional needs are irrelevant (or even bad) and should be avoided. To adapt, you wall off your feelings and needs so that they will not burden your parents. Not surprisingly, when you are living with your feelings blocked off, it throws major obstacles into your path through the 5 Stages.
How Childhood Emotional Neglect Blocks the 5 Stages of Grief
The whole point of the 5 Stages is to move through them. Experiencing one phase, allowing yourself to be in it and face it prepares you to move to the next phase. Moving through the phases allows your brain to process the reality, preparing you for acceptance. Acceptance must happen before you can turn your attention forward to rebuilding yourself and your life.
If this is you, it’s important to re-direct and focus yourself.
When you are grieving something, it’s crucial to acknowledge that you only feel grief when you had something great to begin with. So a part of your grief must be appreciation and gratefulness for what you had.
And remember the words of one of the greatest authors of all time:
Only people who are capable of loving strongly can also suffer great sorrow, but this same necessity of loving serves to counteract their grief and heals them.
― Leo Tolstoy
Legions of good people live through decades of their lives harboring a painful secret. They guard it as if their life depends on it, not realizing it’s not even real.
It’s a secret that is buried deep inside them, surrounded and protected by a shield of shame. A secret that harms no one, but does great damage to themselves. A secret with immense power and endurance.
It’s their Fatal Flaw.
A Fatal Flaw is a deep-seated, entrenched feeling/belief that you are somehow different from other people; that something is wrong with you.
Your Fatal Flaw resides beneath the surface of your conscious mind. Outside of your awareness, it drives you to do things you don’t want to do and it also stops you from doing things you should do.
Rooted in your childhood, it’s like a weed. Over time it grows. Bit by bit, drop by drop, it quietly, invisibly erodes away your happiness and well-being. All the while you are unaware.
The power of your Fatal Flaw comes partially from the fact that it is unknown to you. You have likely never purposely put yours into words in your own mind. But if you listen, from time to time you may hear yourself expressing your Fatal Flaw internally to yourself or out loud to someone else.
I’m not as fun as other people.
I don’t have anything interesting to say.
When people get to know me they don’t like me.
I know that I’m not attractive.
No one wants to hear what I have to say.
I’m not worthy.
I’m not lovable.
Your Fatal Flaw could be anything. And your Fatal Flaw is unique to you.
Where did your Fatal Flaw come from, and why do you have it? Its seed was planted by some messages your family conveyed to you, most likely in invisible and unspoken ways.
The Flaw The Roots
|I’m not as fun as other people.||Your parents seldom seemed to want to be with you very much.|
|I don’t have anything interesting to say.||Your parents didn’t really listen when you talked.|
|If people get to know me they won’t like me.||You were ignored or rejected as a child by someone who was supposed to love you.|
|I’m not attractive.||As a child, you were not treated as attractive by the people who matter – your family.|
|No one wants to hear what I have to say.||You were seldom asked questions or encouraged to express yourself in your childhood home.|
|I’m not lovable.||As a child, you did not feel deeply seen, known, and loved for who you truly are.|
Yes, there is some good news. Your Fatal Flaw is a belief, not a fact. A fact cannot be changed, but a belief most certainly can.
I am fun to be with. I am interesting. People like me more as they get to know me. I am attractive, and I have important things to say. I am just as lovable as anyone else.
Your Fatal Flaw is actually neither fatal nor a flaw. It’s not even real.
It’s powered only by your supercharged belief that it is both.
To learn much more about Fatal Flaws, how they happen, and how to defeat yours, see the book, Running on Empty: Overcome Your Childhood Emotional Neglect.
A version of this article was originally published on Psychcentral.com and has been republished here with the permission of the author.
You shy away from the limelight. You stay out of trouble. You prefer to stay out of the way. You try not to make waves.
Of all of the kinds of anxiety people can experience, avoidance is probably one of the least studied and least talked about. I think that’s probably because avoidant folks are quiet. They do stay out of the way and they do not tend to make waves.
But, the reality is, avoidance is a serious problem to live with. Take a look at the characteristics of avoidance below. These are some of the symptoms listed in the DSM (The Diagnostic and Statistical Manual of Mental Disorders) to identify Avoidant Personality Disorder. Please note that these are not a full description of Avoidant Personality. Do not attempt to use these symptoms to diagnose yourself or someone else. Only a licensed mental health professional is qualified to make a diagnosis.
You may read through the list above and feel that you are reading about yourself. Even if you answer yes to only some of the items above, it means that you may have an “avoidant style.”
Many people are living their lives with Avoidant Personality disorder. And many, many more folks have an avoidant style. Most avoidant folks fight their own private battles on their own, secretly and quietly.
It is very possible to suffer silently with an intense fear of rejection, closeness, or social situations but still soldier on, essentially unimpaired on the outside, but miserable on the inside.
Now let’s talk about you. Do you see yourself in this description of avoidance? We will talk more about avoidance in a moment. But first, we must discuss Childhood Emotional Neglect (CEN). Because I have seen a remarkable connection between Childhood Emotional Neglect and avoidant tendencies in adults.
Childhood Emotional Neglect (CEN): When your parents fail to respond enough to your emotions and emotional needs.
What happens to a child whose parents too seldom say, “What’s wrong?” and then listen with care to their answer. How does it affect a child to have parents who are blind to what they are feeling? Parents who, through probably no fault of their own, fail to offer emotional support, or fail to truly see the child for who she is?
Childhood Emotional Neglect teaches you, the child, to avoid feeling, expressing, and needing. You are learning to avoid the very thing that makes you the most real and the most human: your emotions.
When you grow up this way, you grow up feeling invisible, and believing that your emotions and emotional needs are irrelevant. You grow up feeling that your emotional needs should not exist and are a sign of weakness. You grow up to feel ashamed that you have feelings and needs at all.
CEN is a breeding ground for shame, low self-worth, and yes, avoidance.
It is very difficult to take on challenges in life when you don’t believe in yourself. It’s hard to be vulnerable in relationships when you don’t feel on equal footing with the other person. It’s hard to put yourself out there when you feel so secretly flawed.
This is why you must not let avoidance run your life. You must turn around and face it. Not later. Not tomorrow. But now.
The more you face things, the less scary they become, and the easier they become to face again, and the more you face. And so on and so on and so on, around and around it goes in an endless circle, growing ever larger.
But this circle is a healthy, strong one that is a reversal of the circle of avoidance that began in your childhood. This circle will take you somewhere healthy and positive and good.
To learn more about Childhood Emotional Neglect, how it happens, and how it causes avoidance, see the book, Running on Empty: Overcome Your Childhood Emotional Neglect.
The First Way – Compassionate Responsibility
In my office, I’ve heard from clients stories of broken phones, punched walls, and even bent steering wheels. All in the name of anger.
For making a mistake.
What You Didn’t Get
When a parent sits down with a child who has behaved badly, used poor judgment, or made a mistake, and says, “Let’s figure out what happened,” that parent is teaching her (or his) child Compassionate Responsibility.
But many parents don’t know that it’s their job to teach their child how to process a mistake; how to sift through what happened and sort out what part of it belongs to circumstances, and what part belongs to the child. What can we learn from this? What should you do differently next time?
There is a balance between all of these factors which must be understood. The parent holds the child accountable, but also helps him (or her) understand himself and have compassion for himself and his mistake.
What To Give Yourself
If your parents were too hard or too easy on you for mistakes, or failed to notice them at all, it’s not too late for you now. You can learn Compassionate Responsibility today. Follow these steps when you make a mistake.
The Second Way – Self-Discipline
We are not born with the ability to manage our impulses. Self-discipline is not something that you should expect yourself to have automatically. Self-discipline is learned. In childhood.
What You Didn’t Get
When parents have rules, and enforce them firmly and with love, they are naturally teaching their childre how to do this for themselves. Do your homework before you go out to play. Fill the dishwasher, even though you don’t want to. You are not allowed to have a second dessert. Balanced, fair requirements enforced with care by your parents teach you how, years later, to do this for yourself.
What To Give Yourself
If you struggle with self-discipline more than most other people, it does not mean that you are weak-willed or less strong than others. It only means that you didn’t get to learn some important things in childhood. Never fear, you can learn them now. Follow these steps.
The Third Way – Learn to Love the Real You
We all learn to love ourselves in childhood; that is, when things go well. When we feel our parents’ love for us, it becomes our own love for ourselves, and we carry that forward through adulthood.
What You Didn’t Get
We tend to assume that if our parents loved us, that’s enough. But it isn’t necessarily, at all. There are many different ways for a parent to love a child. There’s the universal type of parental love: “Of course, I love you. You’re my child.” Then there’s real, substantive, meaningful parental love. This is the love of a parent who really watches the child, really sees and knows the child, and really loves the person for who he or she truly, deeply is.
What to Give Yourself
Most people receive at least some of the first type of love. Far fewer receive the second type. Do you feel that your parents truly know the real you? Do they love you for who you are? Do you love yourself this way? Truly and deeply? If you sense something is missing in your love for yourself, it may be because you didn’t receive enough genuine, deeply felt love from your parents. But it’s not too late for you to get it. You can give it to yourself.
Growing up with mostly Type 1 Love has a far more serious impact than you think. It’s highly correlated to not learning Compassionate Responsibility and self-discipline. If you see yourself in this article, read more at EmotionalNeglect.com and the book, Running on Empty.
There’s no such thing as standing still in life. If you’re not moving forward, you’re moving backward.
Do you ever wonder why some people seem to identify a problem in their lives, decide they want to change themselves, and start changing, whereas others don’t seem to be able to take positive steps like that?
Some folks seem to stay stuck no matter how hard they try. They might read self-help books, talk to friends and family, go to therapy, or even see multiple therapists. But nevertheless, their issues don’t seem to improve much.
If this is someone you care about, you might watch helplessly from the sidelines as they continue to be their own worst enemy. They may seem to be repeating patterns that are self-destructive, unable to hear or take others’ advice, or distant and unreachable. It is painful to watch.
It’s even more painful when it’s you, and you are watching yourself live this way.
In my 20 years of experience as a psychologist, I’ve identified six personal traits that can stymie and stall even the most deserving and lovable people. The last one, number 6, is the least recognized and, I think, the most powerful obstacle of all.
When you’ve spent years living a certain way, that way becomes your reality and your worldview. Other people seem to be living on a different planet, and you can’t understand how they got there. It’s hard to attain something that you can’t even imagine.
If you grew up in a family that devalued or discounted your feelings (Childhood Emotional Neglect), then you likely learned that your emotions are useless or a burden. You probably walled off your feelings as a child and have been living for years without full access to the richness and guidance they should have been providing in your life.
Although the wall blocking your feelings may have been necessary for your childhood, it now blocks out a vital source of information for making good, authentic choices for your life; it also holds at a distance the people who could help you the most. You may find it difficult to trust the people who could be supporting you. You find yourself “safe” but alone; trapped within walls that are holding you back.
Self-destructive or damaging life patterns can be so entrenched that they’ve become a part of who you are. No matter what’s wrong in your life, you can get accustomed to it. Our brains store life patterns, and we have a natural tendency to settle into them. We are who we are, and on some level, we get comfortable with that, even if it makes us miserable. The idea of changing can feel very discomfiting and scary. It feels easier and safer to choose “the devil you know.”
Depression interferes with growth in three important ways. It saps your energy and motivation, which makes it harder to take on a challenge; it makes you isolate yourself so that you have less support to change, and it makes you feel hopeless, so there seems no point in trying to change.
Self-directed anger has a way of breaking you down. Like drops of water on a stone, there is a gradual erosion of your self-worth. How can you change when you don’t feel you’re worth the effort it requires?
And now for the big one.
In order to truly change, you have to acknowledge and face your own painful history. Who have you hurt? What damage have you done to yourself or others? The guilt and pain that can result from looking at the past is a powerful force that can hold back even the most courageous people. I have seen that this factor alone is a tremendous obstacle in the recovery of anyone who has a personality disorder, or any other long-standing destructive life pattern.
If you catch even a glimpse of how your past choices or mistakes have affected others, it may be so painful and guilt-inducing that you immediately look away. And there you are, right back where you started.
What to do? Don’t feel helpless! You’re not. Read on below.
One step at a time.
To learn much more about how your childhood wall may be blocking you from growing now, plus how to accept, manage and face your feelings and mistakes, see the book, Running on Empty.
Childhood Emotional Neglect can be subtle and unmemorable so it can be difficult to know if you grew up with it. To find out, Take The Emotional Neglect Test. It’s free.
This article was originally published on psychcentral.com. It has been updated and republished here with the permission of the author and psychcentral.