This is a continuation of recent posts on narcissism, narcissistic injury and boundary building. It contains information and extracts from Nina Brown’s book Children of the Self Absorbed. This part of her book contains suggestions for dealing with the difficulties we face when we never got to develop high self esteem or healthy emotional boundaries. It give techniques to cope when we may be faced with the difficult parent in order to self protect in a healthy way.
Building your self means that you develop empathy, creativity, inspiration, and relationships or connections. Doing so will enable you to let go of old grudges and resentments, have sufficient psychological boundary strength to lessen emotional susceptibility and judge what feelings are yours alone, uncontaminated with other’s feelings; and better cope with your triggered feelings that are aroused in interactions with your self absorbed parent.
Block and Control Your Feelings
These are strategies that can allow you to be calm with being blamed or criticised, demeaned, devalued, and the like so that you can think and act more constructively. The feelings are still there but can become less intense, which then makes them easier to put aside for the moment.
Blocking your emotions requires the following :
- An awareness of what you are experiencing, including the intensity of the feelings.
- A desire to avoid revealing or acting on these feelings (never a good idea with the narcissist.)
- A personal strategy of momentarily dissociating from the feeling. Complete dissociation is not recommended, as this can produce or increase cutting off or distancing yourself from your feelings in all parts of your life. What could be helpful is a statement to yourself that you’ll get back to the feelings when you are in a safer place.
- Using thoughts as expression rather than feelings. Thoughts are cognitive and easier to handle that are feelings, and you want to be in control for the time being.
..suppose your prent has made a demeaning comment about your appearance, and you feel yourself becoming angry. Instead of staying with the anger and firing back at the parent or letting the anger move you to shame for disappointing the parent, it is at this point where you can mentally say that you don’t want to act out of anger. You’re going to choose to push the anger away and not let your parent know that the comment really angered you so you decide to make a noncommittal response, such as “Really? I’ll need to pay better attention next time. ” You can also ignore the comment, change the topic or make pleasant comment about the parent’s appearance. Any of these can defuse the situation.
Use Self Affirmations
Instead of getting caught up in intense negative emotions triggered by your self absorbed parent, you can moderate and counteract these with self affirmations. It can be important to remember that your triggered feelings are impacted when, on some level, you are buying into your parent’s perception of you and fear that these have some validity. You may also find yourself in trouble with you are still engaged in the magical fantasy that your parent will change, or when you’re feeling powerless to get your needs met. Self affirmations remind you of your strengths and positive characteristics so that you don’t get mired in thoughts and feelings about your real or imagined flaws.
On a sheet of paper list 10 to 12 things you consider to be your accomplishments, such as holding a job, overcoming an illness or condition, rearing children etc. Next to each, list all the personality characteristics associated with it. Review the list and compile another that incorporates personality characteristics that are repeated two or more times. On top of an index card write “I am” followed by the list of characteristics. Read this card once a week until you can effortlessly recall the items when you are experiencing intense negative emotions, such as triggered by your self absorbed parent.
Choose What to Feel
You may find it difficult to accept, but you do have choices about what to feel It may appear to you that your feelings just emerge and that you have no control but you do have the ability to decide what to feel, especially when you understand the roots of your feelings and have resolved some of your family of origin issues and past unfinished business. The negative feelings that you did not choose are triggered because of old parental messages that continue to affect your thoughts about the adequacy and acceptability of yourself, thus setting off guilt and shame. These messages also impact your perceptions of your competency, efficacy, and lovability; your unconscious fears of abandonment or destruction; and your needs for liking and approval of the parent that are still lacking.
Don’t get the idea that you should experience feelings like shame. It can be growth enhancing to realise and accept your flaws, as long as there is also resolve and opportunity to address these. What we’re talking about here is preventing your self absorbed parent from setting your agenda for what you will feel, especially in interactions with him (or her).
Interruput Negative Thoughts and Feelings
Another strategy is to interrupt your negative thoughts yourself. These can included self criticism and blame, negative feelings such as shame and anger, and unrealistic ideas about yourself, such as the need for perfection. This strategy works best when you not only interrupt negative thoughts, but also substitute more positive thoughts, feelings and ideas. When you are able to avoid having these negatives and can insert more positives, you become better able to tolerate interactions with your self absorbed parent and will not be as vulnerable to getting mired in enduring and unpleasant thoughts and feelings about yourself. Using the self affirmations about your good qualities (shared in an earlier post) can also help.
- become aware of when you are experiencing negatives (eg feeling inadequate and flawed)
- practice interruption and substitution
- notice “should” or “ought” statements (eg I should not let this get to me) These are unproductive and unhelpful
- next substitute a positive self affirmation or self statement,
You may also want to remind yourself of the following :
- Others will not change because I want them to change.
- I do not have control over others’ feelings, thoughts, and ideas
- I don’t have to fear being abandoned or destroyed, as I can take care of myself.
- I am independent, and others are too.
- When I think, feel, or imagine negatives about my self, that confirm my self absorbed parent’s perceptions.
- I have flaws and faults, as everyone does, but I am working to correct them.
- I have many positive attributes.
Practicing these when alone can pay off and slowly they will become more integrated.
Remember What’s Real
Use your self talk to remind yourself of what is real and what is fantasy. The line between these can become blurred, especially when intense emotions are involved. Your negative feelings are easier to control when you can introduce some realism and not get caught up in fantasy. Try answering the following questions to get some idea of how fantasy interferes with reality.
- Is it realistic to expect your parent to see your hurt and try to make amends?
- Can your parent admit mistakes or accept his errors? If not, how realistic is it to point these out or to try to correct his misperceptions?
- Have you ever experienced empathy from your parent, and why do you expect it now?
All of these thoughts exhibit the yearning you have for the fantasised loving and empathic parent. Your longings are keeping the fantasy alive, contributing to your distress, and preventing you from mobilising your resources to remain centred and grounded. These untapped inner resources could prevent you from being hurt any further.