Let’s start with a few questions about your own personal experience with social distancing during the pandemic.

The Questions

1. Are you having strong feelings that you feel alone with? Are you wondering what you’re supposed to do with all the feelings you’re having?
2. Are you feeling hemmed-in, hurt, harmed, helpless, irritated, annoyed, or otherwise overly affected by the people you are sheltering in place with?
3. Is spending more time with your partner or spouse raising some problems and/or questions about the relationship?
4. Is all the home-time with your kids magnifying behavior problems, making you doubt your parenting, or leaving you feeling at sea about what to do?
5. Are you concerned about your parents but avoiding calling them?
6. Do you wish you were able to speak up and state your feelings and needs but find you don’t know what to do or how to do it?

The Answers

Read my CEN Pandemic Survival Guide by clicking on the link or the picture below. I hope it offers you ideas, solace, helpful advice, and care.

Webb_CEN_Pandemic_Survival_Guide

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

Learn about Childhood Emotional Neglect, how it happens in the life of a child, and how to heal it in the books Running On Empty and Running On Empty No More.

Preview:

Whatever negative events you may have imagined happening in your future, the coronavirus pandemic was probably not one of them.

Alexithymia: Difficulty in experiencing, expressing and describing emotions.

Identifying & Naming Exercise

Every day I hear from folks who have just realized that they grew up with Childhood Emotional Neglect (CEN). Often they say, “Finally I understand what’s wrong with me!” Many describe a huge weight lifted from their shoulders.

It is a wonderful thing to finally understand yourself in a new and useful way. Unfortunately, however, it is not enough. Step 1 is seeing and understanding the problem. Step 2 is healing the problem. 

If you grew up with parents who did not respond enough to your emotional needs (CEN), then as an adult you are probably faced with the particular set of challenges that are unique to CEN. Children who grow up receiving the message that their emotions are not valid naturally adapt by pushing their emotions down and away, so that they won’t burden their parents with their feelings and emotional needs. If you push your emotions away as a child, you will, as an adult, lack access to them. This is why one of the most universal struggles for the CEN adult is alexithymia.

Fortunately, alexithymia is a problem that can be fixed. Emotional awareness and knowledge can be learned. In fact there is a clear and direct process to learn it. Many people have had success doing it on their own, and many with a therapist’s help.

Here is a six-step exercise that, if done regularly, will gradually get you back in touch with your feelings, which is a major part of healing from CEN.

If you take even just five minutes for this exercise three times a day (or as often as you can manage), you are forcing your brain to perform activities that are novel. You are forging new neural networks which get stronger and perform better each time you do it, even when you are not successful in identifying or naming a feeling.

The Identifying and Naming Exercise

Step 1: Sit in a room alone with no distractions. Close your eyes. Picture a blank screen that takes over your mind, banishing all thoughts. Focus all of your attention on the screen, turning your attention inward.

Step 2: Ask yourself the question:

“What am I feeling right now?”

Step 3: Focus in on your internal experience. Be aware of any thoughts that might pop into your head, and erase them quickly. Keep your focus on:

“What am I feeling right now?”

Step 4: Try to identify feeling words to express it. You may need more than one word. Consult a list of feeling words if you need it.

Step 5: If you’re having difficulty identifying any feelings, it is okay. Coming up with a word is less important than going through the process of trying to tune in. As long as you keep doing the exercise as often as possible, you will start to make progress. Be persistent and do not give up!

Step 6: If you do find a feeling word that seems like it may be accurate, you are ready to move on to the next step, which is trying to figure out why you are feeling that.

So now ask yourself:

“Why would I be feeling ____ right now?”

Determining what you are feeling and why can be very difficult for many people, but it is especially so for those with Emotional Neglect. This exercise may seem simple, but it is not easy. Emotionally Neglected people often have great difficulty sitting with themselves, and that is a requirement for this exercise to work. If it seems very hard when you first attempt it, or even impossible, please keep trying.

As you gradually become more able to sit with yourself, focus inward, and tune into your feelings, you will also eventually start to be more aware of your emotions naturally, as they come up in your life.  You will find yourself changing: feeling more meaning in your life, more connected to others, more purpose and direction, and more trust in yourself.

Yes, in a few minutes per day, you can overcome alexithymia. In a few minutes a day, you can change your life.

To learn more about Childhood Emotional Neglect, see my first book Running on Empty.