Category Archives for "Family Issues"

5 Ways to Improve Father’s Day With Your Emotionally Neglectful Dad

Father’s Day is easy for all of the people who feel loved by, loving, and close with their dads. If your relationship with your father is strong and uncomplicated, I hope you will give him the wonderful Father’s Day that he so deserves.

But the world is full of people who have more complex relationships with their dads. If you feel either confused or disappointed about your father, there’s a fairly good chance that it’s because of Childhood Emotional Neglect or CEN.

  • Do you get irritated or snap at your father for apparent no reason?
  • Do you cringe a little inside when you have to talk to your dad?
  • Does being alone with your father make you feel awkward or uncomfortable?
  • Are you uncertain whether your father loves you and/or is proud of you?
  • Do you sometimes feel that your dad doesn’t actually know you very well?
  • Do you look forward to seeing your father, and then often feel vaguely let down or perplexed afterward?

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How Child Abuse and Neglect Plant the Seeds of Racism in Our Children

In the United States of America, it is a time of reckoning.  As a nation, as a people, who do we want to be?

Divided? Filled with hate and judgment of each other? We must decide.

In 2016, a reader commented on my blog, and it made me think deeply about anger, hate, and the harsh way that humanity judges and treats those who are different from ourselves. That reader’s comment inspired me to write this blog post on Psychcentral. Today, in 2020, it is still highly relevant. I have updated it and republished it here.

The Comment (Slightly Edited)

I’m a white working-class man. I was abused physically, sexually, and emotionally by people I trusted as a child.

The unquenchable anger from the white working class is not caused by a government or system or any other institution. It is caused by neglectful and abusive parenting. You simply can’t stay that angry, resentful, and cruel all your life if you grew up with loving people, no matter what government you have.

When people call others, like millennials, “pampered” what they are really saying is that they wish they had received that kind of care when they were young. When they brag how their toys and playgrounds were unsafe and they turned out OK, what they are really saying is that they wish someone had cared enough to put rubber matting under their own swings when they were growing up.

These people’s parents, guardians, and leaders deflected their own anger from the true target, their own parents, to “others” who did not look like them.

As a child, your parents really scare you when they spit out whatever nasty words they may have used to describe people who are of different races or creeds. You get afraid of these people, and because they don’t look nor talk like you they are very easy to spot. The working-class white people’s current anger is the flip side of genuine fear. A fear you were taught before you could form words.

A man stood on my street corner the day after the election and shouted to all of us, “Those ****” are going to get what’s coming to them now.” He looked like a 60-year-old teenage boy who can’t stop being afraid.

Neglect and abuse are passed down like a family heirloom and often go side by side. Parents will often go from one to the other as the day goes on.

As a trained therapist I believe you could provide much value by teaching people with this much hate how to break the chain of hate by raising their children with attention and love.

Anger

Truth be told, I felt somewhat stunned as I read this comment. It expressed in perfect prose some things that I know, with every fiber of my being, are fundamental truths.

Yes, anger is the flip-side of fear.

Yes. The way we treat our children shapes our world.

Yes. Of course. Childhood neglect and abuse are the root causes of anger, racism, and hate.

Anger is a fascinating emotion in many ways. It flows like water, touching and affecting all who are near it. One important way that anger differs from other emotions is that it always seeks a target.

Anger is not satisfied floating freely, like sadness or other forms of pain. Anger is built into us as a self-protective measure, so it naturally needs to be directed at someone or something.

So what if that “someone” who’s the true target is our parent? Our parent who is angry or scary, or inattentive. Our parent who has hurt or neglected us, but upon whom we are completely dependent for food, clothing, shelter, and all forms of care.

A child’s own anger seeks another, safer target; one removed as far as possible from our childhood home. The farther removed the target, the safer it feels for us. It’s a natural human process that is virtually wired in.

How You Can Help Break the Cycle

  1. Be aware of your own childhood-based anger. If you grew up ignored or in any way abused, you do have anger about it. And it’s okay. In fact, it’s healthy.
  2. Listen to the messages of your own anger. What’s it trying to protect you from now? Is it really people who are different from you? Or is your anger actually trying to protect you from the people who, for whatever reason, failed to protect you or nurture you, or even actually harmed you, as a child?
  3. Work toward the courageous act of directing your anger where it truly belongs. When your anger goes toward its true target, it will at first feel painful and scary. But this is a huge step toward your own psychological and emotional health. Your tremendous courage will pay off for yourself and for your children.

Here’s what I believe. Racism will never go away until we all face the true source of our own fear and anger. I hope that we can stop misdirecting our feelings, and have the courage to parent our own children differently than we were parented ourselves.

Let’s face our own pain, and work through it in a healthy way. It’s for the children. It’s for our country. It’s for our world.

Childhood Emotional Neglect can be invisible and unmemorable so it can be hard to know if you grew up with it. To find out, Take The Emotional Neglect Test.  To learn more about how CEN affects relationships see my new book, Running on Empty No More: Transform Your Relationships.

Warm thanks to Tyler, who authored the candid, thoughtful comment that inspired this article.

This article was originally posted on Psychcentral. It has been updated and republished here with the permission of the author and Psych Central.

How to Know if You Experienced Emotional Abuse or Neglect as a Child

What is Childhood Emotional Abuse?

Jack

Ten-year-old Jack walks slowly home from school, dreading the moment when he has to walk through the door of his house. He has no idea what kind of mood his mom will be in. She may greet him warmly or she may lay into him, calling him a “lazy bastard, just like your father.” Filled with a dread of what’s to come, the closer Jack gets to home, the more slowly he walks.

What is Childhood Emotional Neglect?

Sadie

Ten-year-old Sadie has lived in a large, mostly empty house with her mother since her parents split up. She misses her father and brother desperately. The household used to be active and busy; now it feels quiet, empty, and lonely. Sadie worries about her mother sequestered in her own room; so near and yet so far away.  “I wish Mom would talk to me sometimes like she used to,” Sadie thinks. She sits on the edge of her bed and sobs quietly so that her mother won’t hear her.

While emotionally abusing a child is like emotionally punching him, Emotional Neglect is more akin to failing to water a plant. While the emotionally abused child learns how to brace for a punch, the emotionally neglected child learns how to survive without water.

It has never stopped amazing me how often the terms emotional abuse and emotional neglect are misused. In articles, in books, and even in the professional literature and scientific studies, they’re incorrectly interchanged quite frequently. Typically emotional neglect is called emotional abuse, and far too often emotional abuse is referred to as emotional neglect.

But the reality is that they could hardly be more different. They happen differently, they feel different to the child, and they leave different imprints on the child once he or she grows up.

Emotional abuse is an act. When your parent calls you a name, insults or derides, over-controls, or places unreasonable limits on you, she is emotionally abusing you.

Emotional Neglect, on the other hand, is the opposite. It’s not an act, but a failure to act. When your parent fails to notice your struggles, issues, or pain; fails to ask or be interested; fails to provide comfort, care, or solace; fails to see who you really are; These are examples of pure Emotional Neglect.

To see the different effects of emotional abuse and emotional neglect, let’s check in on Jack and Sadie 32 years later.

Jack

At 42 Jack is an accountant and is married with two children. Jack’s employers love his work and like him as a person. Nevertheless, he has switched jobs every two years, on average, throughout his career. In every job, Jack somehow ends up locking horns with co-workers. This is because he tends to take any form of mild request or negative feedback as criticism. Then he either hides, keeping his head down, or strikes back.

At home, Jack loves his wife and children. But his wife gets upset with him because he can be very hard on his children. Jack expects perfection and can be very demanding and critical, bordering on verbally abusive but never quite crossing the line to belittling or name-calling.

Generally, Jack goes through life braced for the next “hit.” He puts one foot in front of the other, wondering what negative event will befall him next.

Sadie

At 42 Sadie is a Physician’s Assistant in a large, busy medical practice. She, like Jack, is married with two children. At work, Sadie is known as “the problem-solver.” She is able to resolve, smooth over, and answer every single problem or question that arises, so everyone goes to Sadie for help. Sadie is gratified by her reputation as super-competent, so she never says “no” to any request.

People look at Sadie and see a wonderful wife and mother. She loves her husband and children, and they love her back. But Sadie, her husband, and everyone else is puzzled about why her children are so angry and rebellious. They seem unhappy and act up in school. Sadie is exhausted by the heavy demands in her life. She’s so busy helping and giving to others she has no idea that she needs “watering” too. Sadie feels burdened, empty, and alone much of the time. 

Jack and Sadie are good examples of the differing effects of emotional abuse and emotional neglect.  Jack struggles to manage and control his own feelings and reads malice into other people’s feelings. In contrast, Sadie’s emotions are suppressed. She lacks access to her own feelings so much that she lives for other people’s feelings. She struggles to set limits at work, and at home with her own children.

What Jack and Sadie have in common shows the overlap between emotional abuse and emotional neglect. They both feel depleted and empty. They both feel confused, lost, and somewhat joyless. Neither is able to experience, manage, or express their feelings in a healthy or useful way.

And now for the great news. Both Sadie and Jack can heal.

5 Tips For Healing the Effects of Childhood Emotional Neglect or Abuse

  1. Accept that your childhood lives within you. There’s a legitimate reason why you’re not happier. It’s your childhood.
  2. The effects of the neglect are subtle and hide beneath the abuse. So it’s hard to see the neglect until you’ve addressed the abuse, which is far more obvious, visible, and memorable. It helps to work on the effects of the abuse first.
  3. If you grew up with emotional abuse, it’s important to work with a trained therapist. Almost everyone who experienced childhood abuse of any kind, in any amount, needs therapy to heal.
  4. If your childhood experience was pure Emotional Neglect, you may also benefit from therapy. But you may also be able to address many aspects of the effects on your own.
  5. Emotionally abused, neglected, or both: a huge step in your recovery involves learning to recognize, own, accept and express your feelings, and realizing why they matter.

And even more importantly, it is vital that you recognize, own, accept, and learn about yourself, and realize why YOU matter.

To find out if you grew up with Childhood Emotional Neglect or CEN, sign up to Take the CEN Questionnaire.  It’s free! To learn more about recovery from Childhood Emotional Neglect, see the book, Running on Empty

**IMPORTANT NOTE: If you are a licensed therapist located anywhere in the world who would like to help people work through their Childhood Emotional Neglect and receive referrals from me, fill out this form to receive my newsletter for therapists and learn how. If you have read both of the Running On Empty books and taken one of my CEN Therapist Trainings, you can be listed on my Find A CEN Therapist Page.

A version of this post was originally posted on Psychcentral.com. It has been republished here with the permission of the author and Psychcentral.

When Both Members of a Couple Have Childhood Emotional Neglect

What happens when two people, each of whom grew up with Childhood Emotional Neglect, meet and marry? They create the doubly emotionally neglected couple.

Childhood Emotional Neglect (CEN) is a subtle, often invisible childhood experience that many adults experienced in their families. As children, they didn’t know it was happening. And as adults, they typically have no memory of it.

Yet its effects continue to hang over them like a gray cloud, coloring their entire adult lives. The cloud inserts itself into their marriages, causing emotional distance, miscommunication, and lack of intimacy.

Childhood Emotional Neglect (CEN): A parent’s failure to respond enough to the child’s emotional needs.

When you grow up with parents who do not validate or respond to your feelings, your child brain knows just what to do. It builds a wall to block off the most deeply personal, biological part of who you are: your emotions. Safely tucked behind the wall, your parents (and you) can pretend that your feelings aren’t even there, or don’t matter.

Decades later, when you are in a serious relationship, a series of very predictable problems ensue. That wall that helped you as a child interferes. It blocks off the invaluable internal resource you need to bind and connect you to your partner: your emotions.

Interestingly, those who grow up with Childhood Emotional Neglect tend to be attracted to one another. When your own emotions are blocked off, you are bound to feel most comfortable with a partner whose emotions are also tucked safely away.

So what happens when two people who grew up emotionally neglected marry? How does the couple deal with two walls between them, over the years of being together?

Jason and Betsy

Meet Jason and Betsy, the double-CEN (Childhood Emotional Neglect) couple. They’ve been married for 10 years, and neither is aware of their CEN. It’s Saturday morning, and they are having a mundane conversation.

Betsy: I’ll drop off Curt at basketball practice at 9:30. Can you pick up Emma from gymnastics at 9:45?

As she makes this request, Betsy is secretly worried that Jason will be irritated that she’s asking him to do something. So as she asks, she watches his reaction carefully.

Jason sees Betsy giving him a look he can’t interpret, and assumes she’s trying to manipulate him somehow. He decides to call her bluff by martyring himself to make her feel bad.

Jason: What’s the big deal? Why does this require us both? I’ll do both drop-off and pick-up.

Betsy notices the edge in Jason’s tone and assumes it’s because she asked him to do a task for her. “Would it kill him to chip in on the weekend?” she thinks to herself with aggravation.

Betsy: Just forget it. I’ll do both.

As Betsy does the drop-off and pick-up that morning, she seethes inside at how unwilling Jason is to help out with the kids.

Meanwhile, Jason sits at home feeling three competing things: frustrated at his “manipulative” wife, perplexed about what really happened between them that morning, and vaguely guilty that he is sitting at home while Betsy does all the work.

Eventually, the guilt wins out. Feeling bad, he starts making a big pot of chili, which he knows Betsy likes.

The 5 Struggles of the Double CEN Couple

You are divided by your walls.

No matter how connected you are by love, companionship, children, or history, you are not able to connect enough in the most important way: emotionally. It’s not that you don’t feel emotion (both Betsy and Jason have plenty of emotions in the description above), it’s just that neither of you is well enough in touch with what you are feeling so that you can share them and use them as you are meant to as a couple.

You each lack the emotion skills to understand what’s really going on.

While your parents were busy ignoring your feelings, you were missing an important childhood experience. You were not learning how emotions work. You didn’t have the chance to learn how to know when you’re having a feeling, identify that feeling, put it into words, or share it with another. These are the skills required to build emotional intimacy with your partner, and you may not even realize that you don’t have them.

Your interactions are rife with misinterpretations.

You probably noticed how very out of touch Betsy and Jason are with each other. Betsy views Jason as unwilling to help, which isn’t true, and Jason views Betsy as trying to pull something over on him, which she isn’t. Both end up feeling upset with each other for false reasons. And neither has the communication skills to discover that his/her assumptions and readings of the other are wrong.

Over time, you end up increasingly distant from each other.

In addition to the normal conflicts that all couples encounter, incorrect readings also contribute to the wedges that drive you farther and farther apart every day. The longer you are together, the more distant you feel.

Even if you love each other, it isn’t enough.

I see many double CEN couples in my office, and one thing I often notice is that they usually have a genuine bond of love for each other. But despite the love, one or both members of the couple senses that something very important is missing. One or both of the members feel, despite the love, uncomfortably lonely in the marriage.

If you recognize yourself and your partner as you read this, do not despair. There are answers!

You can use this newfound understanding to reach out to your partner. Now that you know what divides you, you can break down your walls, and power forward to a brighter, more connected future.

Because the great thing about Childhood Emotional Neglect is that it can be healed

To learn how to take the steps to reach out to your partner and break through the walls that block you, see the book, Running on Empty No More: Transform Your Relationships With Your Partner, Your Parents & Your Children.

CEN can be invisible and unmemorable so it can be difficult to know if you have it. To find out, Take the CEN Questionnaire. It’s free.

A version of this post was originally posted on psychcentral.com. It has been republished here with the permission of the author and psychcentral.

Four Steps to Heal an Emotionally Neglectful Relationship

I have often talked about the effects of Childhood Emotional Neglect or CEN on a marriage. It’s somewhat like an invisible barrier that blocks spouse from spouse, holding the two emotionally apart, creating and feeding distance and a deep sense of being alone.

But since Childhood Emotional Neglect can be so difficult to pinpoint in your own, or your partner’s, history, it’s not easy to know if it’s playing a part in your marriage.

3 Signs of Emotional Neglect in Your Marriage

  • Fighting

Why is the lack of fighting a potential sign of Emotional Neglect? Strangely enough, often it’s the couples who fight the least who are in the most trouble. This is because fighting requires a willingness to challenge each other, an ability to tolerate anger (your own and your partner’s), and some element of emotional connection.

Emotional connection, the opposite of Emotional Neglect, is not made up solely of positive feelings like warmth, affection, and love. It also requires an ability to tolerate conflict with each other, and a mutual trust that you, as a couple, can get angry and upset, share difficult words, and come through to the other side with your relationship intact.

A willingness to fight is a willingness to share painful emotions. And that’s a sign of emotional connection.

  • Loneliness

There is no feeling of loneliness worse than that experienced inside of a relationship. It feels terrible to feel alone when you’re with someone. And loneliness is one of the greatest warning signs of an emotionally neglectful couple.

You can have a relationship that seems great, with a partner who has a good sense of humor, common interests, a good job, and kind nature, but still feel alone.

This happens when your relationship with your partner is good on the surface but lacks emotional substance. Emotional connection is the foundation of a relationship. When it’s weak, the relationship has an emptiness to it. It can take two people years to see past their good surface connection and realize what is missing underneath.

  • Support

Do you find yourself using friends or family to “fill in” for your spouse when you need support? If so, is it because your spouse isn’t there? Because she often says the wrong thing? Because you’re not sure he’ll care?

In a close, connected, non-neglectful marriage, your spouse will be the first person you want to tell when things go wrong or when something great happens.

One key question to ask yourself is: Does she want to be the first person? If you don’t think so, this is a sign of other problems in your marriage. I encourage you to find a skilled couple’s therapist and convince your partner to go with you.

If you think your mate does want to be your go-to person, then the problem may be simply that he doesn’t know how to be that person for you. This is a matter of skills, and the good news is that these skills can be learned.

Four Steps to Heal an Emotionally Neglectful Relationship

  • Do your best to identify, as specifically as possible, the type of Emotional Neglect in your relationship. If needed, talk to a friend or therapist for help sorting it out. Put the problem into words for yourself so that you’ll be able to explain it to your partner when you’re ready.
  • Think about your own contribution to the problem. How emotionally aware and skilled are you? Might you be partially responsible? What are you willing to do to fix this?
  • Find a way to tell your partner that there is a problem. Do this with full awareness of the significance of your message. This means taking great care with the way you express it. Use words like:

“I’m happy in our relationship in some very important ways, but yet it feels like something is missing.”

“I read an article about relationships that struck a chord with me. Will you read it for me, and let me know if you have a reaction to it too?”

“Did you know that not fighting in a relationship is not necessarily a good thing?”

“I love you so much, and I want us to be even closer. Will you work on this with me?”

  • No matter how your partner responds, start working on beefing up your own emotional skills. The more you understand your own feelings and are able to identify, name, share, tolerate and work through them, the better equipped you’ll be to provide emotional connection for your partner.

To learn how to build your emotion skills see the book Running on Empty: Overcome Your Childhood Emotional Neglect. To learn how to share them in your marriage to build emotional intimacy see the book Running On Empty No More: Transform Your Relationships.

A version of this article was originally published on Psychcentral. It has been republished here with the permission of the author and psych central.

Childhood Emotional Neglect: What Your Parents Didn’t Say and Why It Matters

Childhood Emotional Neglect (CEN) is, by definition, nothing. How can nothing be something? How can nothing be a source of enduring pain and struggle? It seems unfathomable… until you see it day after day, in your office, as I have.

What do you wish your parents had said to you? Answers Posted On Facebook

Anything much. I don’t remember being talked to at all.

You have a right to your feelings, & the right to be heard & have them considered.

We believe in you.

How do you feel? What do you want? I will help you figure life out.

I love you. You are enough. I am proud of you.

There is nothing wrong with who you are.

Are you okay?

Do you want to talk about it? You look upset.

 My love for you is unconditional.

There’s nothing in this world you cannot do. So stand up, shoulders back and go out there.

 I’m sorry…

I wish they meant what they said.

That I was beautiful.

You can make mistakes and I will not think any less of you. You don’t have to be perfect.

 Don’t be scared. It will be alright. Things will go wrong but it doesn’t matter. We’re all the same.

It’s OK to get angry/sad/mad.

Anything that wasn’t emotional abuse ……anything that didn’t leave me feeling worthless or that I had to please them for their attention.

———————————————————————————————————————————–

Recently I posted this blog’s title question on my Facebook Page. I got many thoughtful and heartfelt responses. The quotes above are a direct sampling of them.

Why did I ask this particular question? Because in my experience as a psychologist, I have found that people are naturally far more able to think about and describe what they wish their parents had not done or said to them than what they wish their parents had done or said to them.

This distinction is also a fair description of the difference between abuse and neglect. Abuse is an action, whereas neglect is a lack of action. Our brains record and remember things that happened (like abuse), whereas our brains do not notice things that don’t happen (neglect).

Which seems worse: a parent who screams and yells at a child and calls him names? Or a parent who simply does not talk to or engage the child at all?

I have seen that failure to engage, notice and affirm a child does just as much damage to him or her as abuse, but the effects are different.  An abused child will feel “hit,” verbally, physically or emotionally; whereas a neglected child will feel simply “at sea,” invalid and alone.

I see Childhood Emotional Neglect (CEN) as one of the greatest potential threats to future generations. It is difficult to stop something that is invisible, intangible, unnoticeable and unmemorable.

The subtlety of CEN gives it extra power. Many adults who grew up with an absence of emotionally attentive observations and questions like those listed above do not recognize the damage that this absence has done them. And even when they recognize it, they can’t quite believe or grasp it.

People with CEN vastly underestimate its effects on them.  CEN is, by definition, nothing. How can nothing be something? How can nothing be a source of enduring pain and struggle? It seems unfathomable… until you see it day after day, in your office, as I have.

A few reviewers of my book, Running on Empty, have said that the recovery chapters are unrealistic because they are about helping readers give themselves the attention, validation, and structure that they did not get in childhood. But I know that people with CEN can make tremendous progress toward this. It requires effort and motivation, but it is very much possible. I know this because I have watched it happen many times.

All of the emotionally neglected people who offered those many requests in response to my question hold a secret key. A key to fulfilling their own needs; a key that offers healing, solace, and fuel.

How to Give Yourself What You Never Got

  1. If your parents didn’t talk to you, then talk more to yourself. Put yourself in situations where you will be required to talk.
  2. If your parents never told you that you were good enough, then you must resolve this question for yourself. Are you good enough? Listen to your answer, and trust it.
  3. If your parents never meant what they said, then you must pledge to yourself to always mean what you say. Always speak the truth, no matter how difficult it may be.
  4. If your parents never asked you if you were okay, then you must ask yourself this often, and listen carefully to your answer.
  5. If your parents didn’t notice when you were upset, then you must try to always notice what you are feeling and why.

And so on and so on, the answer lies within you. The beginning is self-awareness.

Because once you realize what you didn’t get, this tells you what you need. And once you know what you need, I hope you will also realize that you can get it. I hope that you will fight for what you didn’t get. Ask for help and accept support because you deserve it. And then you will have it to give to your own children.

To learn more about how to give yourself and your children what you never got yourself, see the books, Running On Empty: Overcome Your Childhood Emotional Neglect and Running On Empty No More: Transform Your Relationships.

A version of this article was first published on Psychcentral.com. It has been republished here with the permission of Psychcentral.

Coping With Childhood Emotional Neglect: Thanksgiving Survival Tips

Childhood Emotional Neglect or CEN has a way of making family holidays like Thanksgiving, which should feel welcoming, loving and warm, fall short.

It’s the invisible force that just slightly subdues the welcome, cools the warmth, and quashes the love. It’s the background of your family picture which no one sees. It’s the gray fog that lingers round the family, making it impossible to truly see each other.

The members of an emotionally neglectful family walk through each and every holiday with a vague feeling of disappointment and discontent.

Childhood Emotional Neglect (CEN) happens when you grow up in a family that does not “see” the emotions of its members. In the CEN family, feelings are treated as if they are irrelevant or even burdensome. Children in these families learn to ignore and hide their own feelings.

If this is your family, how do you take care of yourself so that you can enjoy Thanksgiving? 

5 CEN Tips for Thanksgiving

  1. Have a support person: Make sure that you have one person with you who understands Childhood Emotional Neglect, and knows what you have been through. A spouse, sibling or trusted friend can give you great strength at the moments you need it most. Meeting your support person’s understanding eyes across the room is validating and grounding.
  2. Keep your expectations realistic: Our human brains are naturally wired to expect nurturance and care from our families of origin. But in the emotionally neglectful family, if you let yourself fully embrace those expectations, you can be left feeling twice as empty. Try to adjust your expectations before you go, so that you’ll be ready. It’s better to be pleasantly surprised than disappointed.
  3. Be aware of your feelings: During the course of the day, you may experience a variety of different emotions, like frustration, emptiness, boredom, anger or disappointment to name a few. Pay attention to these feelings as they arise. Accept and name them, and let yourself have them. You are feeling those emotions for a reason, and you can use them later to help you understand how your family affects you.
  4. Be thankful for your strength: Growing up with Emotional Neglect has made you uncommonly strong. As an emotionally neglected person, you have learned to rely on yourself. On this day, focus on the gifts your family has given you, and the positives that have come from growing up as you did. Whether you realize it or not, your Childhood Emotional Neglect taught you how to be independent, capable, and giving. These are things to be thankful for.
  5. Especially focus on self-care: Get some exercise, wear clothes you feel comfortable and good in. Stay at your Thanksgiving family gathering only as long as you are OK, and not one minute longer. This is a day when it’s extra important to put yourself first.

Emotional Neglect passes through the generations unseen and unnoticed. Most likely your parents have raised you very much the same as they were raised themselves.

For your healing, it’s important to acknowledge everything you didn’t get from your family. On this day, work on accepting what you didn’t get, what you did get, and why. And realize that your parents cannot give you what they do not have themselves.

Remind yourself that everything you got, and everything you didn’t get: It all adds up to who you are now.

 And you’re all right.

Childhood Emotional Neglect is invisible and unmemorable, so it can be difficult to know if you have it. To find out Take the Emotional Neglect Test. It’s free.

To learn much more about Emotional Neglect, how it happens how it affects you, see EmotionalNeglect.com and the book, Running on Empty.

A version of this post was originally published on psychcentral.com. It has been reproduced here with the permission of psychcentral.

33 Unspoken Family Rules & How to Override Them

Unspoken Family Rules. What are they?

Every family has them, but no one ever talks about them. They remain, by definition, unsaid.

Sometimes they’re positive and healthy. Other times, they are toxic.

Either way, these powerful messages from your childhood home plant themselves into the base of your brain and become an unconscious part of how you live in the adult world; perhaps even embedded in your very sense of who you are: your identity.

Read through the list below, and see if any of these unspoken family rules speak to you. Did your family adhere to one, two or even more?

As you read through the list, write down any messages that feel familiar. These are the messages that run through your head, affecting your choices, emotions, and life to this very day.

Becoming aware of these powerful unconscious rules can free you up to override them. You can take control of them and counter them instead of letting them run your life.

Examples of Unspoken Family Rules

The family comes first.

Wanting something is selfish.

Needing something is selfish.

Emotions are a sign of weakness.

Needs are a sign of weakness.

Don’t ask questions.

Don’t have needs.

Don’t talk.

Negative emotion is harmful to those around you.

Don’t bring any pain to this house.

Always act like everything is OK, even when it’s not.

Don’t talk about anything meaningful.

Don’t refer to anything negative.

Don’t rock the boat.

No fighting (conflict) is allowed.

Don’t make noise.

Don’t rock the boat.

Keep your problems to yourself.

Handle it yourself.


Don’t talk about uncomfortable things.

Silence is bad. Always fill it.

Don’t do better than your parents.

Don’t outshine others in the family.

Whoever yells the loudest wins.

Don’t upset your father (or mother).

Don’t trust anyone outside the family.

Certain things must be kept a secret from everyone outside of the family.

Act like you don’t see ______.

Your friends will betray you. You can only rely on your family.

It doesn’t hurt to twist the truth now and then.

White lies are okay.

All lies are okay.

If we don’t acknowledge it, it’s not real.

The Result

Each of these powerful messages does a particular type of damage. Each sets you up to do the wrong thing in your adult life.

The messages above the line are the distinct messages of Childhood Emotional Neglect or CEN. They all set you up to sacrifice yourself for what feels like the greater good…the good of the family. Keep your needs and feelings to yourself, don’t cause problems, don’t share, show or (perhaps) even feel emotions, especially when they’re negative.

These messages, in adulthood, make you feel deeply and personally invalid; like you don’t stand on equal ground with everyone else. As an adult, you will struggle with the 10 Characteristics of the CEN Adult outlined in the book, Running On Empty: Overcome Your Childhood Emotional Neglect, like a lack of emotional awareness, self-awareness, self-knowledge, and a deep feeling of being different and flawed and on your own.

The messages below the line all set you up to pretend, deny, or twist reality, tiptoeing around people instead of challenging them. Keep the family secrets at all costs, or don’t trust anyone who is not family.

These messages will drive you to make decisions you’re not proud of, put your family before yourself even when it’s harmful, and have problems with excessive emotional expression.

All of the messages have the power to make you feel confused, unhappy, and bad about yourself. All of them will cause you to have problems with social and emotional skills.

All of them can be overridden by you.

4 Steps to Override Your Unspoken Family Rules

1. Become aware of the rules that are in your head. Keep your list easily accessible, and review it often.

2. Pay attention: Notice when one of these rules speaks to you. Awareness is half the battle.

3. Make up an opposing, healthy rule to counteract each unhealthy one. For example,

Don’t talk about _________

becomes

Talk about __________.

And

Negative emotion is harmful to those around you

becomes

Negative emotion is not harmful to those around you, if you express it in a healthy way.

4. Make an effort to learn the skills you missed in childhood: the purpose, value, and validity of your emotions. Your feelings will guide you if you only start to listen to them, use them and manage them. It’s never too late to learn those skills.

For help in learning emotional skills, and overriding powerful messages from childhood, see the book, Running on Empty: Overcome Your Childhood Emotional Neglect.

To learn much more about how CEN affects your family relationships now, your marriage and your own parenting and how to heal it, see the book Running On Empty No More: Transform Your Relationships With Your Partner, Your Parent & Your Children.

Did you grow up with an unspoken family rule that’s not listed here? If so, please share it with us by posting it in a comment below.

A version of this article first appeared on psychcentral. It has been republished here with the permission of psychcentral.

5 Reasons Forgiveness is Not a Good Way to Heal

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

-Reinhold Niebuhr

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

-Alexander Pope

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.

5 Reasons Forgiveness Does Not Work

  1. In today’s world, we generally seek to avoid emotions that are unpleasant, like anger and hurt. We naturally believe that we should escape “bad” feelings as soon as possible. Forgive and move on is a logical way to achieve this. However, emotions are not logical, and so this strategy does not work.
  2. Glossing over unpleasant feelings not only doesn’t work, but it also does not make use of the emotion. For example, hurt and anger carry vital messages from your body to your brain. The message from hurt is, “take care,” and the message from anger is “watch out, and protect yourself.” Before you forgive anyone, it’s vital that you listen to these messages, and heed them.
  3. True forgiveness is a wonderful thing, indeed. It happens after a process has taken place. This process involves accountability from the person who harmed you. If the person you’re forgiving has not acknowledged his or her harmful act and asked for your forgiveness, then you have not held the individual accountable.
  4. Forgiving those who have not taken responsibility for their actions falls short of holding them accountable. The offenders will be essentially let off the hook. This robs them of the opportunity to learn from their mistakes.
  5. Forgiving someone who has not owned up to their actions makes you unnecessarily vulnerable. John F. Kennedy said, “Forgive your enemies, but never forget their names.” In this quote lies a warning that forgiveness can leave you vulnerable to re-victimization. Without your anger and hurt to warn and remind you to protect yourself – and if the person who harmed you has not been held accountable – you are opening yourself up to being harmed again.

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

  1. The offender realizes he (or she) has hurt you, perhaps because you have told him; perhaps because he notices your anger or hurt.
  2. A discussion and/or acknowledgment takes place, in which the offender takes accountability for her actions.
  3. The offender genuinely feels guilt or remorse and apologizes for his hurtful actions.
  4. An emotional meeting of the minds takes place in which you feel the remorse and accountability of the offender.
  5. This emotional meeting of the minds allows you to truly forgive your offender. All is not forgotten, but a mutual understanding has relieved you both.

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.

The Myth of Unconditional Love

“Accept the children the way we accept trees—with gratitude because they are a blessing—but do not have expectations or desires. You don’t expect trees to change, you love them as they are.”

― Isabel Allende

Wives wistfully long for it from their husbands. Fathers demand it from their children. Friends call upon it to restore broken friendships. Who doesn’t want unconditional love?

What is Unconditional Love?

Unconditional love is the kind that endures despite any problem, injury, conflict or issue that may arise. Love that asks for nothing in return, and never ceases, no matter what.

Is unconditional love real? Is it attainable? Is it the foundation of a successful marriage? Is it a natural human need?

Or is it simply an epic myth?

It almost seems to be a need that is biologically built into the human condition. We long for it, but we can’t seem to find it. Is it a matter of finding the right person or doing the right thing? Can only people who are emotionally mature provide it? Is it required for a strong relationship or marriage?

Believe it or not, all of these questions have answers, and they are fairly simple and straightforward.

But first, a fascinating research study.

In 2009, a neuroscientist named Beauregard used MRI’s to look at the areas of the brain that are activated in unconditional love compared to romantic love. He found that unconditional love involves seven separate areas of the brain and that it is different from the brain activity seen in romantic or sexual love. Beauregard concluded that unconditional love is actually a separate emotion, unique and different from romantic love.

Beauregard’s study provides neurological evidence for something that is known by couples’ therapists everywhere: unconditional love has no place in a marriage.

Why can’t we expect it from our husband or wife? Two reasons. First, because it’s impossible for most people. And second, because even if a person could achieve it for his or her spouse, it would be unhealthy for both parties and for the relationship itself.

Imagine a husband who continues to love his wife even though she is a serial cheater, and hurts him over and over and over and over. What incentive does she have to stop hurting him? Actually, none. This dysfunctional, painful relationship can go on forever, unchecked. Because the husband has no bottom line to what he will accept: no limit to what he will tolerate, and his wife knows it.

When it comes to romantic relationships and marriage, we all must earn the love we receive. Unearned love (except the parental kind) is not real, it is not strong, and it is not resilient. Conditional love is meaningful because it’s earned, treasured and protected by both parties.

If you have no bottom line in your relationship, chances are you will sadly find yourself living at the bottom line. You will receive whatever you are willing to accept.

So where, then, does unconditional love belong?

In fact, it belongs in only one specific kind of relationship and going in only one direction.

And that is parent TO child; not in reverse. It is a parent’s job to unconditionally love his child. But parents must earn and deserve love from their child. This is what makes parenthood require a kind of selflessness that is uniquely different from every other kind of relationship that exists in this world.

So essentially we are all wired to need unconditional love, but we can only get it in one place: from our parents. Unfortunately, if we don’t feel unconditionally loved by our parents in childhood, we will grow up to feel in some way, on some level, alone. And we will feel in another way, on yet another level, deprived. 

People who grow up without unconditional love from their parents are growing up with Childhood Emotional Neglect. In addition to feeling alone and deprived, if a parent’s love is highly conditional, the child may grow up to have depression, anxiety, or a personality disorder.

Many who grow up without unconditional love will be driven, through no fault of their own, to seek the missing love in all the wrong places: from boyfriends, girlfriends or spouses. I have seen many people go through many years looking for this special something that they didn’t get in childhood. Sadly, they seek it from the wrong people, in the wrong ways, unaware that they can, and should be, providing it for themselves.

Unconditional Love – Guidelines to Follow

  • Love your child no matter what.
  • Except for your children, be careful about giving your love too freely.
  • Remember that earned romantic love is the strongest kind. Have a bottom line in your relationship.
  • Make sure you are worthy of those who trust you enough to love you.
  • Love is fragile and valuable. Treat it with care and protect it.
  • Do not feel pressured to love your parents no matter what. Yes, they deserve more latitude than anyone else in your life. But it’s not your job to love them no matter what they do to you.
  • Know that if you didn’t/don’t receive unconditional love from your own parents, it’s not too late. You can provide it for yourself now, in adulthood. To learn how, see EmotionalNeglect.com and the book, Running On Empty: Overcome Your Childhood Emotional Neglect.
  • To learn how to feel and share love in a meaningful way despite Childhood Emotional Neglect see the book Running On Empty No More: Transform Your Relationships.

 

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