Two things are going on right now that are causing more pain in adults’ relationships with their emotionally neglectful parents. Care to guess what they are? It’s the holidays plus the COVID-19 Pandemic. Mixed together, they create a cocktail of uncertainty, worry, emotional distance, and feelings of emptiness.
COVID-19 is affecting many people in many different ways. But one effect that is shared by most, perhaps virtually all, of us these days is that it, especially combined with the holidays during this unusual year, is making us feel more vulnerable.
Exactly what do I mean by vulnerable? I mean many different flavors of vulnerable feelings.
In this unprecedented time, you may be feeling more physically, socially, and emotionally vulnerable than usual and perhaps more so than ever before in your life.
You may feel physically vulnerable due to the risk of getting sick.
You may feel socially vulnerable due to being cut off or distanced from your family and friends.
And you may be feeling emotionally vulnerable, a product of all three of the factors above. On top of all that, most of us are spending more time alone with fewer distractions. The pandemic, with its social distancing, requires you to sit with yourself more, so it’s difficult to escape your feelings, anxieties, doubts, and fears. And they may be many.
As COVID-19 drags on, the holidays approaching, and the world awaiting a vaccine, many relationships have been affected. Some have been enlivened or deepened or enriched. Marriages, friendships, and families have become closer, more mutually dependent, and more supportive.
Other relationships have been strained by the present situation we are in. They have been challenged, weakened, frustrated, broken, or pained.
As someone who hears from hundreds of people every week who are doing their best to cope with the pandemic, as well as the holidays, one of the relationship types that I have noticed taking a lot of boosts, as well as hits, are the relationships between CEN adults and their parents.
Whatever your situation with your parents, the pandemic may be complicating it. Your parents may live nearby or far away. You may have had issues with your parents before COVID-19. Your parents may be healthy emotionally and physically or they may be elderly and frail. They may be living in a facility.
Whatever the circumstances, I believe that millions of people are feeling extra vulnerable right now and are finding themselves struggling with their parents in some new way. And it is all due to circumstances that are completely out of their control.
If you grew up in an emotionally unavailable (CEN) family, you may be experiencing several of the effects above. You may feel a longing to receive the ingredients that were missing from your childhood, while also feeling distant and helpless and disappointed in your parents.
When you do not receive enough emotional attention, empathy, meaningful conversation, or validation from your parents as a child, (Childhood Emotional Neglect or CEN) you are naturally, as an adult, continually driven back to try to capture it. But your CEN parents may simply not have it to give, and this compounds your pain.
Most likely, this pandemic is affecting many of your relationships for better or for worse. And now, with the holidays upon us too, the one thing you can do right now that will make you stronger in every area of your life: nurture yourself, care for yourself, and pay attention to what you are feeling.
When you feel vulnerable, treat yourself as if you are your own number one. Because you are.
Wonder if you grew up in an emotionally neglectful family? Take the Emotional Neglect Questionnaire. See the book Running On Empty to learn what CEN is and how it affects you now; and Running On Empty No More: Transform Your Relationships to learn how you can heal CEN with your partner, parents, and children.
It’s that time again, the holidays are coming. First comes Thanksgiving so let’s start preparing now.
Since Thanksgiving is generally a family holiday, you may be excited about Thanksgiving or not-so-much. And that is likely determined by the type of family you have.
How do you feel when you get together with your family? Is it enriching and enjoyable? Or is it more draining and challenging? Or is your family experience somewhere in between?
If your family has any kind of abuse, grief, or addiction in it, for example, this family-focused holiday may be extra challenging for you.
There is one very large group of folks who either look forward to Thanksgiving and then find themselves disappointed every year, or have learned to dread it because of its draining, disheartening nature.
This large group of people struggles to identify why Thanksgiving is disappointing each year. And the answer is not anything that happens at Thanksgiving dinner. It is actually because of what does not happen when their family gets together.
What’s missing is a real, substantial emotional connection.
Childhood Emotional Neglect or CEN: Growing up with CEN is essentially growing up in a family that has “emotion blindness.” These families are not able to see and respond to the feelings of the children enough. They may avoid meaningful discussion and tamp down or negate strong feelings instead of responding in a helpful, instructive, and supportive way to emotions.
Recent research studies have found that feeling gratitude makes people happy. So Thanksgiving is a special opportunity to focus on what you are grateful for.
And there is a silver lining to growing up with Childhood Emotional Neglect. Being raised in a family that ignores your emotions forces you to adapt. You learn some life skills that will be useful throughout your lifetime.
So now, at Thanksgiving, you have some valuable things in your life to be thankful for. And when you do, I hope it will help to bring you some of the happiness that you deserve this holiday season.
Think about whether there might be one person in your family you can connect with more; it may be a sibling, a parent, aunt, uncle, cousin, or in-law. Just one person you can perhaps share your CEN experience with. You can ask them to read this blog or the Running On Empty books. It helps enormously to have an understanding person in your family.
Wondering if this blog applies to you? Childhood Emotional Neglect is often invisible and unmemorable when it happens in childhood so, as an adult, it can be difficult to know. To find out, Take the Emotional Neglect Test. It’s free.
Yes, Childhood Emotional Neglect left its mark on you. Yes, it will color your holidays gray if you let it. But there is a silver lining to your CEN. And now, at Thanksgiving, you can set your sights on healing and give yourself the emotional attention you never got. You are worth it.
Warmest wishes for a safe and happy Thanksgiving from me to you.
A version of this article first appeared on Psychcentral.com. It has been updated and republished here with the permission of the author and psychcentral.
Many people struggle with self-discipline in many different ways and for many different reasons.
Do you struggle with:
Poor eating habits?
Getting yourself to exercise?
Keeping a clean and organized house?
Making yourself do things that are boring or uninteresting?
Do you sometimes feel like you have no control over your own choices or actions in certain areas of your life? If so, rest assured that you are in the good company of countless others who feel the same way.
Most of those who struggle simply assume they are lazy or weak or defective in some way, but when you believe any of these things about yourself you are walking down a one-way street to nowhere.
Feeling defective makes you believe in yourself even less which makes you struggle even more. Feeling weak makes you hopeless and helpless to solve the problem, setting up an endless cycle of pain.
The reality is that almost no one who contends with self-control is doing so because they are weak or defective. Truth be told, I have often found the real cause of these problems to be Childhood Emotional Neglect or CEN.
Childhood Emotional Neglect happens when your parents fail to respond enough to your needs and feelings as they raise you.
“What could this possibly have to do with self-discipline?” you might ask. Here is the answer.
Actually, all self-discipline problems boil down to one simple mechanism that’s the foundation for it all. It’s the ability to make yourself do things you don’t want to do and to stop yourself from doing things you shouldn’t do.
We humans are not born with our “mechanism” fully functioning and developed. Instead, it is developed by our parents as they raise us.
When your mother calls you in from playing with your neighborhood friends because it’s dinnertime or bedtime, she is teaching you an important skill. She’s teaching you that some things must be done, even if you don’t feel like it.
When your dad gives you the weekly chore of cutting the grass and then follows up in a loving but firm way to make sure you do it, he’s teaching you how to make yourself do something you don’t want to do and he’s teaching you the rewards of that.
When your parents make sure you brush your teeth twice a day, when they say no to dessert, when they set aside and enforce “homework hour” every day after school because you’ve been slacking on homework, when they continue to love you but set your curfew earlier as a consequence of thoughtlessly breaking it; all of these parental actions and responses are internalized by you, the child.
All of these loving and attentive actions of your parents, when done with enough emotional attunement, structure, and love — in other words, the opposite of Childhood Emotional Neglect, literally program your brain. They set up neural pathways that you can use all your life to make yourself do things you don’t want to do and stop yourself from doing what you should not do.
Now, here’s another very important thing. When all of this happens as it should in your childhood, you not only internalize the ability to make yourself do things and to stop yourself from doing things, you internalize your parents’ voices, which later, in your adulthood, become your own.
Unfortunately, the opposite of everything we just discussed is also true. If you grow up in an emotionally neglectful home and do not receive enough of this emotionally attuned structure and discipline, you will emerge into adulthood without enough of the neural pathways you need. It’s not that you have none of these neural pathways. It’s just that you do not have enough.
I know what you are probably thinking so let’s talk about it:
No, not necessarily at all. All parents have their own personal struggles. Many grew up in emotionally neglectful homes themselves. Most parents do their best (not all, for sure) and give their children what they have to give. But sadly, in many cases of Emotional Neglect, the parents can’t give you what they did not have themselves: emotional attunement, structure, and discipline.
Another side of this to consider in all of this is you.
I hope that realizing that you are not defective takes you out of that destructive loop of self-blame. I hope now that you see that your parents failed you in this way it will free you up to think in new ways. I hope that understanding the underlying mechanism of self-discipline will inspire you.
For what? For taking responsibility for this problem now. For building your own neural pathways. For change.
It is never too late. As an adult, you can essentially re-parent yourself by rewiring your own brain. You can do it by using a remarkably simple but amazingly effective rewiring program I am sharing directly from my book Running On Empty: Overcome Your Childhood Emotional Neglect.
In this skill-building exercise, you will be wiring your brain with the hardware that’s essential to have in order to be able to make yourself do what you don’t want to do and vice-versa. To take full advantage of its power, you absolutely must do it every single day.
It’s best to choose small, doable items that do not feel overwhelming. The size of the item does not matter, it’s the act of overriding what you want that programs your brain.
Three times. Without exception. Every single day. And don’t just do them, write them down.
To help you get a feel for this, I’ll give you some examples of Three Things that have worked for others:
Examples of Things to Make Yourself Do: Face-washing, bill-paying, exercise, floor-sweeping, shoe-tying, phone-calling, dishwashing or task-starting.
Examples of Things to Stop Yourself From Doing: eating a piece of chocolate devil’s food cake, buying a pretty necklace online, having that one more drink when out with friends, or skipping class.
Try to do this program regularly. If you slip, start right back up again. If you keep at it, you’ll notice that it will become easier and easier for you to self-regulate, manage your impulses, and complete unrewarding but necessary tasks. Your self-discipline will build and grow and eventually become an active, hard-wired part of who you are.
To learn much more about how Childhood Emotional Neglect happens and how to heal it, and to read more about the relationship between Emotional Neglect and self-discipline, see the book Running On Empty: Overcome Your Childhood Emotional Neglect.
Three things. Every day. You can do it.
“Lingering, bottled-up anger never reveals the ‘true colors’ of an individual. It, on the contrary, becomes all mixed up, rotten, confused, forms a highly combustible, chemical compound, then explodes as something foreign, something very different, than one’s natural self.”
― Criss Jami, Healology
“Passive aggressive behavior is counterproductive. Communication is key to a healthy personal and work relationship.”
― Izey Victoria Odiase
“Being marked by, or displaying, behavior characterized by the expression of negative feelings, resentment, and aggression in an unassertive passive way (as through procrastination and stubbornness)” — Merriam-Webster dictionary
All of the events above happen to everyone often, of course. And they are not necessarily examples of passive-aggression unless they are accompanied by, or an expression of, one key factor. Anger.
So now, I ask you to re-read the list above but add the phrase “out of anger, to punish someone” at the end of each one. These common, everyday behaviors now become ideal examples of passive-aggression.
We are all born with the emotion of anger wired into us for a reason. It is a feeling that is essential to our survival.
Feelings of anger are nothing more than messages from your body. When you feel angry, your body is saying, “Watch out! Pay attention! Someone or something is threatening or hurting you! You need to protect yourself!”
That’s why anger has a motivational component to it. Anger is an emotion with energy built into it. Think about how anger is often described as fire or passion. It’s an emotion that pushes you to take action.
Legions of children grow up in homes that are intolerant of their anger. Every day, emotionally unaware parents ignore their children’s anger, trump it with their own anger, or send them their children to their rooms for expressing anger. These are all examples of Childhood Emotional Neglect in action.
Childhood Emotional Neglect (CEN): Happens when parents fail to notice, respond or validate their child’s feelings enough.
When you grow up in a home that treats your anger this way, your developing brain and body absorb a powerful and damaging lesson: Your anger is useless, excessive or bad.
As a child, probably without your knowledge, your brain does what is necessary to protect you. It blocks your feelings of anger from reaching your awareness. It virtually walls them off to protect you from this “useless, bad, excessive” force from within you.
What happens then? Several unfortunate things.
Anger must be felt, understood, listened to and, in many situations, expressed before it goes away. Imagine what happens inside of you when so much fire and energy is left to fester in your body.
The very thing that is meant to empower and protect you instead saps your energy and leaves you more vulnerable. This is not what nature intended.
Unprocessed, walled-off, fomenting anger has a way of finding its way to the surface. This is what puts those who grew up with Childhood Emotional Neglect(CEN) at greater risk than others for behaving passive aggressively.
Believing that your anger is irrelevant and that it is wrong to express it, plus not knowing even how to do so even if you chose to do it, leaves you essentially at its mercy.
So what does a CEN adult do when a friend hurts his feelings, when she’s not given a salary raise she deserves, or when he feels targeted or mistreated? What does a CEN adult do when she senses a conflict brewing or walks into a room where one is already happening?
The answer is, avoid. Avoid letting your anger show, avoid saying anything, avoid the person who has hurt you, or avoid by leaving the room.
But, as we know, this does not make your anger go away. It will now leak around the edges of the block and come out in ways you never expected, possibly at people who do not deserve it. Just like the 6 ways described above or an infinite number of others. And, worst of all, you may not even realize that it’s happening. But many, many other people may.
If you see yourself, or someone close to you in this post, do not worry. There are answers. It is possible to become less passive-aggressive!
The process of becoming less passive-aggressive is actually a process of healing yourself. It involves looking inward instead of outward and accepting the most deeply personal expression of who you are: your emotions.
This process may sound hard, but you can do it. Just as thousands of people before you have already done, you can take the steps and walk the path. You can honor your feelings, and yourself, in a way that you never knew was possible. You can learn to express how you feel.
For centuries people have been baffled about why particular people in their lives continually hurt or manipulate them. For centuries they have searched for answers.
After years of being concerned about labeling people and causing harm, we mental health professionals finally realized that we were failing to educate people about how to manage these challenging and damaging relationships. By not talking openly about narcissism and sociopathy, we were failing to validate and protect the people who needed it the most.
Today, fortunately, you can find plentiful articles about narcissism and sociopathy throughout this entire psychcentral site as well as in many other sources on the internet.
But one thing you will not find much information about is the question of what makes some people more vulnerable to narcissistic and sociopathic people in their lives. What makes you unintentionally gravitate toward people who will manipulate you and use you strictly to fulfill their own needs? Why is it so hard to see how they are harming you or to say, “No more,
to them? Or why do you seem to attract them?
Childhood Emotional Neglect or CEN is far more common than most people would think. It happens in homes that seem caring and supportive, but where the parents are simply emotionally unaware. It also happens in homes with addicted, self-absorbed, depressed, or personality disordered parents.
But no matter why it happens, its effects on the child are the same. It leaves behind a child who grows into an adult disconnected from her own emotions and her own emotional needs. It creates an adult who asks for little, and who unconsciously continues the pattern of neglecting himself.
This is a perfect draw for a narcissist.
If you saw yourself in the description above, then I have one thing to say to you: it’s time. It is time to make yourself less vulnerable.
And the good news is, you can! You can heal the Emotional Neglect from your childhood and this will help you stop attracting emotionally harmful people into your life.
You can start by beginning to pay attention to yourself in all the ways that did not happen when you were a child. To do this, pause for a moment twice each day and ask yourself some very important questions that you were not asked enough as a child:
What do I want?
What do I feel?
What do I need?
Your next step will be to start saying those words, “I want, I feel, and I need,” out loud to others, finally expressing your wants, feelings and needs more.
Through all of these steps, you will be creating your own limelight. A limelight of your own making. A reflection of your inner self that you are finally allowing to shine. A limelight that is healthy and real, and that has been there all along.
The more you pay attention to yourself, the less attention you will get from narcissists or sociopaths.
The more you like and care about yourself, the less you will feel drawn to narcissists.
The more you learn to express yourself, the easier it will be for you to say, “No more” to a narcissist or sociopath in your life.
Starting down the path of recovery from your Childhood Emotional Neglect is the start to your new life. A life free of manipulation and emotional harm. A life in which you are finally protected in exactly the way you were always meant to be.
Childhood Emotional Neglect is often 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.
To learn how to set limits with a narcissistic parent without feeling guilty, and also why CEN makes you more likely to enter relationships with narcissists see the book Running On Empty No More: Transform Your Relationships With Your Partner, Your Parents & Your Children.
All therapists know that people can change. We know this because we have been party to so many remarkable transformations made by so many people.
We see people change their habits, their ways of thinking, work through feelings, and make durable adjustments in themselves and their relationships.
I have seen countless people alter their lives from the inside by overcoming the effects of their Childhood Emotional Neglect. I have seen people heal their depression, learn to manage and defeat their anxiety, and improve their marriages and parenting skills.
But let’s face it, change is not usually easy. It takes courage, motivation, and perseverance. But so do most things of value in this life.
Watch for a future article about the specific challenges that are built into the process of healing Childhood Emotional Neglect. But there are certain challenges that derail many people as they try to change many different parts of their lives. I have seen countless good people derailed from their heartfelt efforts to grow and change by three very predictable experiences that they encounter along the way.
1. False Beliefs Set You Up For Disappointment
2. Avoidance Beckons
Change is difficult in four specific ways.
A natural reaction to all four of these challenges is avoidance. Isn’t it pretty tough to take on all of those? Wouldn’t it be more comfortable to simply put it out of your mind and not worry about taking on those battles? Of course, it would! But avoidance is the enemy of progress. Avoidance may beckon like an oasis in the desert, but it will leave you parched.
The only way to deal with a natural pull toward avoidance is to face it head-on. Take notice of those moments when your avoidance kicks in, then turn around and challenge it.
Remind yourself that avoidance will take you down a one-way street to nowhere. Remind yourself that all things worth having require effort. Then pull yourself back on track.
3. Discomfort Takes You Down
Change can be a very frightening thing. When you start to feel different from your old self, or when people start to react to you differently because of the changes you’ve made, it can feel like you’re living in an alien world.
It can become hard to know how to behave and how you should react. Suddenly, things don’t feel as safe as they once did.
In my experience, most people are unaware of their discomfort. But they feel it. And then they naturally want to retreat from their new selves and go back to where they were before.
This desire to retreat is a completely natural feeling and a very normal response. But it’s just as dangerous as any of the factors above. It definitely has the power to send you right back toward square one.
For example, many dieters, after they’ve lost their first few pounds, suddenly feel different. Even if it feels better, it also feels strange, and that’s uncomfortable. So they lose momentum and their efforts fade. Be aware of the strong possibility that this will happen to you. Watch for it. Recognize that the feelings of discomfort are normal but destructive. Don’t let them take you down. Just keep going, and eventually what feels so uncomfortable at first will become your new normal.
If you are in the process of growth, I hope you will pause for a moment and give yourself credit. Many, many, if not most, people give in to the avoidance that feels so much easier than fighting for improvement.
Giving yourself credit for your efforts will keep you energized and motivated to keep advancing. Watching for small changes instead of demanding dramatic steps from yourself will prevent you from being disappointed. Be prepared for the uncomfortable aspects of change.
Whether you are recovering from Childhood Emotional Neglect or changing some other aspect of yourself and your life, be ready. Keep at it. Don’t give up.
That is the way to make sure you won’t get stuck.
Childhood Emotional Neglect is often invisible and unmemorable so it can be hard to know if you grew up with it. To find out, Take The Emotional Neglect Test. It’s free.
What kind of parents fail to notice their child’s feelings?
Since this type of parental failure (Childhood Emotional Neglect or CEN) causes significant harm to the child, people naturally assume that emotionally neglectful parents must also be abusive or mean in some way. And it is true that many are.
But one of the most surprising things about Childhood Emotional Neglect is that emotionally neglectful parents are usually not bad people or unloving parents. Many are indeed trying their best to raise their children well.
There are a variety of different ways that well-meaning parents can accidentally neutralize their children’s emotions. They can fail to set enough limits or deliver enough consequences (Permissive), they can work long hours, inadvertently viewing material wealth as a form of parental love (Workaholic), or they can overemphasize their child’s accomplishment and success at the cost of his happiness (Achievement/Perfection).
What makes these parents qualify for Well-Meaning Category 1 status? They think that they are doing what’s best for their children. They are acting out of love, not out of self-interest. Most are simply raising their children the way they themselves were raised. They were raised by parents who were blind to their emotions, so they grew up with the same emotional blind spot that their own parents had. Blind to their children’s emotions, they pass the neglect down, completely unaware that they are doing so.
Children of WMBNT parents generally grow into adulthood with heavy doses of three things: all the symptoms of CEN, a great deal of confusion about where those symptoms came from, and a wagonload of self-blame and guilt. That’s because when, as an adult, you look back at your childhood for an explanation for your problems, you often see a benign-looking one. Everything you can remember may seem absolutely normal and fine. You remember what your well-meaning parents gave you, but you cannot recall what your parents failed to give you.
“It must be me. I’m flawed,” you decide. You blame yourself for what is not right in your adult life. You feel guilty for the seemingly irrational anger that you sometimes have at your well-meaning parents. You also struggle with a lack of emotion skills, unless you have taught them to yourself throughout your life since you had no opportunity to learn them in childhood.
Struggling parents emotionally neglect their child because they are so taken up with coping that there is little time, attention, or energy left over to notice what their child is feeling or struggling with. Whether bereaved, hurting, depressed or ill, these parents would likely parent much more attentively if only they had the bandwidth to do so.
But these parents couldn’t, so they didn’t. They didn’t notice your feelings enough, and they didn’t respond to your feelings enough. Although the reasons for their failure are actually irrelevant, you have not yet realized this yet. You look back and see a struggling parent who loved you and tried hard, and you find it impossible to hold them accountable.
Children of struggling parents often grow up to be self-sufficient to the extreme and to blame themselves for their adult struggles.
This category stands out from the other two for two important reasons. The first: self-involved parents are not necessarily motivated by what is best for their child. They are, instead, motivated to gain something for themselves. The second is that many parents in this category can be quite harsh in ways that do damage to the child on top of the Emotional Neglect.
The narcissistic parent wants his child to help him feel special. The authoritarian parent wants respect, at all costs. The addicted parent may not be selfish at heart, but due to their addiction, is driven by a need for their substance of choice. The sociopathic parent wants only two things: power and control.
Not surprisingly, Category 3 is the most difficult one for most children to see or accept. No one wants to believe that his parents were, and are, out for themselves.
Being raised by Category 3 parents is only easier than the other two categories in one way: typically, you can see that something was (and is) wrong with your parents. You can remember their various mistreatments or harsh or controlling acts so you may be more understanding of the reasons you have problems in your adult life. You may be less prone to blame yourself.
Childhood Emotional Neglect (CEN) can be subtle and invisible when it happens so it can be hard to know if you have it. To find out, Take The Emotional Neglect Questionnaire. It’s free.
Knowing the type of emotionally neglectful parents you have is tremendously helpful. It helps you improve your relationship with your parents, as well as protect yourself emotionally. Learn much more in my book Running On Empty No More: Transform Your Relationships,
This post is an update of an article first published on PsychCentral.
Before you read the rest of this article please consider this: What do you think is the most personal question you can ask someone?
Yes, those are all very personal questions, for sure. But nevertheless, the answer is, as you may have suspected, NONE OF THE ABOVE.
The most personal question you can ask another person is “What are you feeling?”
Two things make this question so distinctly personal. First, you are asking about the other person’s feelings. And second, our feelings are the most deeply personal, biological expression of who we are.
Asking a person what they are feeling is inquiring about their deepest self. When you ask this question you are trying to understand or know this person’s inner experience. So this question is very personal, but it is so much more!
Because of the reasons outlined above, “What are you feeling?” is also one of the most caring questions you can ask. It’s a way of saying, “I care about the experience of your inner self. I want to know about the real you.”
“What are you feeling?” has other versions like:
How do you feel? (Emotionally not physically)
What do you feel about that?
What do you feel?
What are your feelings?
Despite the enormous value and power of all these questions, they are, each and every one, drastically underused in today’s world. Jokes and cartoons abound depicting harassed husbands dreading these questions from their wives.
Many people think of emotion as a weakness that is not to be talked about. Others believe that asking someone about their feelings is a violation of their privacy. But neither of these assumptions is actually true or valid in any way.
Of course, the questions can be applied in the wrong way, to the wrong person or at the wrong time. But most people, fearing any of that, refrain from asking it to the right person at the right time, potentially missing multiple opportunities to express interest and care on a deeply meaningful level.
Use it on yourself.
Yes, that is right. Use it on yourself.
As seldom as you pose this question to others, I’m willing to bet that you pose it even less often to yourself. But this is a very, very important question for you to ask yourself multiple times, every single day.
In my experience as a psychologist, and in my study of Childhood Emotional Neglect (CEN), I have found that this question prevents Childhood Emotional Neglect in children when they are asked it by their parents. I have also seen that it cures Childhood Emotional Neglect when adults ask it of themselves.
Asking yourself, “What am I feeling?” accomplishes multiple healthy aims.
If your parents failed to notice or respond to your feelings enough as they raised you (Childhood Emotional Neglect), they set you up to believe that your feelings do not matter. Perhaps you’ve always felt it best to ignore them.
But sadly, living this way is blocking you from feeling all the joy, warmth, connection, excitement, anticipation, and love that you should be experiencing each and every day. Living with Childhood Emotional Neglect is a little like having a cloud hanging over your head through your entire adult life. It affects your inner life, your decisions, and virtually all of your relationships.
Amazingly, all of these adult struggles can be overcome by a combination of self-focus, self-knowledge and emotion training. And all can be accomplished by the simple act of asking yourself what you are feeling.
When you shift your approach to “feelings” from avoidance to acceptance, a truly remarkable change happens in your life. You begin to become aware of a part of yourself you never saw before, and a level of connection with others that you never knew existed before.
So ask. Ask the people who matter, and especially ask yourself.
What are you feeling? What am I feeling?
And reap the rewards of daring to ask the most personal question of all.
Childhood Emotional Neglect is often invisible and hard to remember so it can be difficult to know if you have it. To find out, Take The CEN Test. It’s free.
To learn much more about how to deepen and strengthen your relationships by paying more attention to emotions, see the book, Running On Empty No More: Transform Your Relationships.
Growing up with your feelings ignored, Childhood Emotional Neglect or (CEN), takes its toll on you. It’s true. In fact, it takes such a lasting toll that I can see its lingering effects decades later in my adult patients.
Children who grow up with their feelings ignored take a very powerful step to get by in their childhood home. They wall off the deepest, most biological part of who they are: their emotions. That way they can stop burdening others with their feelings. What a brilliant and powerful tool for your child’s brain to make for you.
But as an adult, your life is affected greatly.
The lingering effects above are important parts of the toll of Childhood Emotional Neglect (CEN). When your feelings are walled off, you are missing some life ingredients that will have a profound effect on your quality of life.
I know this because I see it in my office every single day.
Whether you realize it or not, this particular group of struggles affects you in many areas of your life. You are living without access to some vital life ingredient that everyone else enjoys. For example, it can make it hard to ask for a promotion or a raise at work, or to trust yourself to try new things or take risks.
But I have also seen that there is one area of life that’s affected far more than any other. It’s your relationships. As you read the 5 Important Ways below, be sure to keep in mind that none of these 5 are permanent. They are only effects from your childhood. You can fix every single one!
Never fear! I know these 5 challenges might seem practically insurmountable. But I have watched many people transform their relationships by working in 3 key areas.
You can learn far more about how to become more emotionally aware and skilled and how to communicate on an emotional level in the book, Running On Empty No More: Transform Your Relationships.
Childhood Emotional Neglect (CEN) can be subtle and unmemorable, so it can be hard to know if you have it. Take The CEN Test. It’s free!
One of the most important challenges of growing up with your emotions under-responded to by your parents (Childhood Emotional Neglect, or CEN) is that you then enter adulthood without the essential knowledge of what to do with your emotions.
If your parents had noticed and named what you were feeling; if they had talked with you about your intense child emotions, they would have automatically been teaching you that your feelings are real, are important, and can be managed. And just as importantly, their “emotion coaching” would have taught you some vital emotion skills for your life.
Everyone has intense emotions from time to time. I have discovered that even the people who experience themselves as emotionally empty or numb due to Childhood Emotional Neglect (CEN) actually do have moments of strong feelings at various times.
One of the hardest questions you can ask yourself is “What am I feeling right now?” Yet there is a sort of resolving magic, like a salve, that happens with any emotion as soon as you put it into words.
If you grew up with CEN, there’s a good chance you have a tendency to judge and criticize your own feelings. “I shouldn’t feel angry/hurt/sad/afraid,” or pretty much any other emotion. But this way of judging something that is biologically wired into you, and outside of your control is a tremendous waste of energy as well as damaging to your self-esteem. Accepting what you feel must happen before you can manage the feeling.
The next step after putting what you are feeling into words and accepting it is to try to understand your feeling. Why are you feeling this emotion? What is the cause? Is this feeling old or new or a mixture of both? Is it attached to a particular situation or person?
Your emotions are a message from your body. So each time you identify that you are feeling an emotion, it’s important to quickly ask yourself some questions. First, is this feeling telling me to do something? And second, should I do it?
The first three skills above are all about honoring your emotion. Honoring an emotion involves sitting with it, accepting it and trying to understand it. For some emotions, going through the process of honoring it is enough to make it tolerable.
But some emotions carry messages so powerful that they push you toward action. And for these, Step 4 becomes an absolute necessity. If you fail to follow through with Step 4, these feelings will keep revisiting you until you either attend properly to them or follow their directive. And their directive may be the absolute wrong thing for you.
So Stage 4 is, in some ways, the most important. It’s the difference between indulging your emotion and using it in a healthy and productive way.
Rachel has processed her emotion, and realized that the feeling she is experiencing is anger and that she’s feeling it toward her fiancé Toby for forgetting to pick her up from the train.
Rachel asks herself if this anger is telling her to do something. “It’s telling me to yell at Toby. I want to tell him he’s inconsiderate and selfish.”
“Should I do that?” Rachel asked herself. “Does Toby deserve that?” As she considers this question, Rachel thinks about Toby. Has he left me stranded before? Is he generally a selfish person? Am I worried about this happening again?
As with most emotions, Rachel’s answer is complex. Early in their relationship, Toby was thoughtless and careless, and they had multiple fights about that. But Toby had listened and grown, and for a solid two years he had been reliable and caring and devoted to her. The likely reason he forgot today is that he had a stressful job interview that didn’t go well.
Rachel realizes that much of her anger about Toby’s mistake was old anger left over from the early years. Yet she notices that this realization is not enough to make the feeling go away.
I need to tell Toby that his mistake upset me, and reminded me of the past. But I need to do it with care because this time it was an honest mistake. And Toby has earned my understanding.
In truth, learning these four emotion skills and using them can change the course of your life. When you learn how to process your feelings in this way, you are finally connecting to a font of natural energy and direction that erupts from your deepest self.
You are also healing your Childhood Emotional Neglect.
Childhood Emotional Neglect (CEN) can be a subtle experience in your childhood so it can be difficult to know if you have it. To find out, Take The Emotional Neglect Test. It’s free.
To learn more about how to use your emotions to connect to the people you care about, see my new book, Running on Empty No More: Transform Your Relationships With Your Partner, Your Parents & Your Children.