How do you know when you are having a feeling?
As the pioneer of the concept and full theory of CEN — or Childhood Emotional Neglect — I receive hundreds of questions every week about CEN, what it means, how it works, its effects, and how to heal.
Many readers of my books and blogs have very personal, thoughtful observations and questions to share. In fact, I have learned quite a lot from receiving, reading, and answering them.
Of all those many questions there is one that I receive over and over and over again. And then again. And the next day, there it is again. I get it so often because it’s a key piece of the cause of CEN and a key building block for CEN healing too. In fact, it would be hard to overstate its importance.
How do you know when you are having a feeling?
My answer to this question is not quite as simple as most would like. It’s complicated by the fact that every human being is different.
Note: Any one of these signs is an alert that you are having a feeling. You do not need to have all three.
The 3 signs above will, hopefully, alert you to the possibility that you may be feeling something and that is an excellent start! But the signs will not tell you what you are feeling or what it means. To help you with that, I created an exercise to guide you. I first shared it in my book, Running On Empty: Overcome Your Childhood Emotional Neglect. It’s called The Identifying & Naming Exercise.
The Identifying and Naming Exercise
Step 1: 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 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.
Step 5: If you’re having difficulty identifying any feelings, skim through the Feeling Word List in the Resources at the end of the Running On Empty book, and see if one or more words jump out at you.
Step 6: Once a word jumps out at you, say it out loud. “I feel ______.” Does it sound right when you say it? Does it feel right when you say it? Does it feel partially right but you need more words to describe it?
Step 7: When a feeling word 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.
We will save Step 7 for another day because right now we’re trying to help you know when you’re feeling something. Learning the other feeling skills is easier once you have become more skilled at this first one.
Your emotions are literally physical sensations that reside in your body. When you fail to notice and acknowledge a feeling, it can become a physical problem for you or it can make you act in ways that may be undesirable or regrettable or simply confusing.
Learning how to identify when you are having a feeling is a vital skill for living a happy and healthy life. When you grow up in an emotionally neglectful family you sadly do not have the opportunity to learn it. In fact, you learn the opposite: how to ignore, deny, belittle, and block off your feelings.
Now, as the adult you are, you have the power to make some new choices for yourself. You can choose to focus, choose to learn, and choose to feel.
You can choose to start valuing your feelings and using them to know and understand yourself better. You can start down the path of healing your Childhood Emotional Neglect. It’s never too early or too late to choose yourself.
To learn more about Childhood Emotional Neglect, see my first book Running on Empty.
When you feel emotionally numb, what can you do? Is there anything that can make you feel better?
There are many feelings that can make us human beings uncomfortable. Anger, sadness, hurt, anxiety, fear, loss or grief, for example. Most of us would not choose to feel any of these. In fact, we will often go to great lengths to escape and avoid feeling them.
But there is one feeling that can be more intolerable than any of those. It’s in its own category because it is not like the others.
I have seen this feeling drive people to do extreme things to escape it, like take risks, harm themselves, put themselves in dangerous situations, or even consider suicide. Many people feel this feeling, but few have words to describe it.
I call this feeling the “unfeeling feeling.” The best way to describe it is a deep sense of emptiness or emotional numbness.
Here are some important facts to know about emotional numbness.
Childhood Emotional Neglect (CEN) happens when your parents fail to notice, respond to, and validate your emotions enough as they raise you.
When you grow up with your feelings ignored or unwelcome, your young brain builds a wall to block them off. It’s an effective coping mechanism that helps you avoid being a “problem” in your childhood home.
But this effective coping mechanism backfires when you grow up. As you move into adulthood, you need your emotions. If you were a boat, your emotions would be your engine, anchor, and rudder. They should be not only grounding and rooting you but also motivating, directing and guiding you.
When your emotions are blocked off, your body feels it. Something vital is missing. You sense this deeply, and it does not feel good. Just as your body knows when you are hungry or thirsty, it also knows when your feelings are blocked. You are emotionally numb.
And now for the good news. If you feel emotionally numb, there is plenty of hope for you. I am going to give you answers.
There are two ways to address your emotional numbness. One is short-term coping, and the other is long-term solving. To truly address the problem it makes sense to do both. But in this article, we are going to talk about short-term coping. How do you manage the unfeeling feeling when you get it?
Trying to avoid or escape the unfeeling feeling will not work. It’s natural, when you feel numb, to try to escape it by using external or physical stimulation. That’s why so many people might go shopping, sky-dive, drink, use drugs, gamble or even harm themselves. When you’re feeling this, it seems like something extreme will solve it by making you feel something…anything seems better than nothing at that moment.
But when you take any action like this to escape numbness, you are only setting yourself up for more numbness in the future. Plus the numbness can drive you too far, so you are at risk for overspending, over-drinking, or excessive risk that might harm you.
There are, however, a few far healthier and more effective things you can do. First, it’s very important to take note that you are feeling emotionally numb or empty. Second, you must do the opposite of escape or avoidance. The key to dealing with numbness in the moment is to go straight at it.
In other words, the best way to cope with numbness is to try to reach your blocked-off emotions. To do this, you must focus inward, not outward. You must reach out to your emotions.
When you feel emotionally numb, choose an option above and do it to feel more alive.
But overall, the best way to not only manage but extinguish, emotional numbness from your life is to heal the Childhood Emotional Neglect you’ve been living with all these years.
To find out how to remove Emotional Neglect from your relationships, and banish numbness from your life by replacing it with connections to others, see the book Running On Empty No More: Transform Your Relationships.