Anger and fear as a motivators

I love it when new followers connect to a post you wrote and then you get to check out their blog and learn even more from reading about their own journeys.  I just read a wonderful post from a fellow blogger Pearls Of Wisdom in which she shared how she realised at a certain point in her healing that a lot of her choices were coming out of either fear or anger.  Wow!! That comment just hit me full forward throttle as I saw a richochetting of certain past choices that came from this place, in fact nearly all the choices that occurred around the time I split up with my last partner 7 years ago.

It is very hard when you don’t develop into a person with a secure and stable base or foundation of trust and faith in your life and a good grasp and understanding of your emotions and motivators.    It leaves you in many ways falling through space feeling that you desperately need to grab onto anything that will give you a sense of comfort or security and stability, problem being if you always grab onto things from the outside you don’t get to build your own strong, stable, secure foundation from within.

As I see it that is probably the work I have been engaged in most definitely in the 7 years since I came back to my home town.  I remember even in therapy it got to a point where I was trying to grab onto my therapist in order to feel supported and stabilised.  I would call at all kinds of times between sessions and then I actually lashed out at her when she was on the hop at a conference and could not help me during a huge clash with my brother.  She got really upset and set a boundary with me.  No more calls between sessions and this is when it got really hard as about 6 weeks later a lot of drama came to the head in my family and my Mum died and there was a further problem with Kat where I got resentful and I nearly ended therapy because I felt she wasn’t being ’emotionally available’ enough.  Things would have got super tough if I abdicated therapy then and we were able to work it through, because a choice made out of anger at that point would have ended up with me in a far weaker place than I now find myself and these days she allows me to call between sessions occasionally when she knows I am going through a really tough time.

Anyways it was really helpful to read what Mary wrote in her blog today as it helped me to see how I can when responding our of fear or anger without using reasoning to think things through can lead me to make really bad decisions. The capacity to contain, regulate and mediate powerful emotions is not something all of us are helped to develop in our life and if not we have a lot of scaffolding work to do in order to get to the point where we find what my therapist calls ‘our sea legs’.   Anger and fear can be helpful if we contain them and understand more deeply how they are operating in our life.  My therapist often tell me that anger is often a cry for authenticity or self care and may show us an action we need to take.  At other times, however it can decimate things that we need to come to terms with necessitating adjustments we need to make in our thinking, reacting, expectations and grasp of reality.

The soul in silence : reflections on solitude, trauma, wounding and healing

All the beautiful responses to my recent post/poem Trust in Silence have really got me thinking today of how important silence is to being able to be with and connected to depths of our soul.  When we are struggling or suffering often we can be abused by being told we need to ‘get out of our own heads’, “get off our pity pot!’, (yes readers I have heard this one many times in 12 step meetings) or that we are ‘isolating’ and at times there can be some truth to that, sometimes when we need the loving touch or support of others or look for the gifts or message in a painful experience,  but in world that find it hard to stomach or fathom certain truths, is it any wonder we learn to turn more and more towards the silence if we can, deep in that silence, find an inner source of soothing, calm and healing?

I know for myself the healing to be found in the warm of the sun, in sitting in a shady spot with doors open, Jasper at my feet just feeling the sense of connection with the moment that is awesome, magical, healing and mysterious and beyond words to fully describe (though I make stumbling attempts in poems).  Then there are the times when the silence is more like a deep dark indigo ocean that almost squashes me, I feel myself subsumed or I feel the cresting of a wave of anger or grief or sorrow that wants to rise up and sweep through me, possibly even sweep away some debris from inside, memories or feelings I buried long ago, and if I just allow myself to surrender than I can expand rather than contract in response to that and feel the beauty of having touched base with my soul.

And lets face it, for many of us who have endured depths of loss and trauma others do not, have not and could never know the depths of we are not going to find that recognition or acceptance and allowing of our process from most people and my personal feeling is that therapists also don’t always know the territory themselves.  I was told by astrologer Melanie Reinhardt 13 years ago after my last major accident which was a repeat of my near death one at age 17 that most therapists would not be able to fully understand the deeper spiritual dimensions of the wound of nearly losing my life as well as all the deeply Plutonian experiences that followed over the next 30 or so years for me.  She directed me towards the work of Buddhist Nun Pema Chodron and said a soulful meditative practice would be the best therapy for me.  Sadly I got into another relationship two years later with someone who saw my need for solitude as pathological.  According to him I had agrophobia!!!!  Anyway don’t really want to go back into the relationship today, it was a learning curve for me and I got some good things out of it and deeper understanding due to all the pain we both acted out on each other.

Lately I am learning to accept and validate more my need for soulful solitude.  It is where I create from.   It is where my deepest healing happens.  I don’t feel that level of connection in may relationships in the world, in some I do.  I feel it here because I feel here other trauma survivors and people in recovery are on the same page.  Just connecting with you brings me SO MUCH HEALING.  I was blown away yesterday by the love shown to me on a really tough day, coming out of a painful and challenging week.

I wanted actually to post another Thank You blog too as I was so grateful yesterday and today to open my page and see all the comments and love on here.  As well as responses to other comments of mine where I am trying to support others going through trauma and meeting misunderstanding and woefully inadequate response to their Complex Trauma.  I really see my life purpose to be as a Wounded Healer and it is what Melanie Reinhardt teaches about in her work on Chiron.  Its really only us who have navigated the depths of trauma that fully understand and since all traumas are also different in some ways we wont understand everything as we all have our own unique journeys, but in time I want to set up some kind of site to offer help.   If my journey and suffering and losses and gains can be used to help others that is what really makes me happy, it gives me a peace and feeling of wholeness that really lays so far beyond words.

But as I read this back I am mindful too that the healing for all of us lies both in connections with others, but more paramountly through the healing that comes from connection to our deepest soul.  I feel collectively we are trying too, to heal a deep split from nature and instinct and the divine feminine.   It is hard to articulate this in a post but there is a source of power that to me is Goddess like,  I don’t find the concept of a male God as personally healing in my own journey unless I think of the Frank Lloyd Wright quote in which he says he believes in God but his God is nature.   We are part of this mystery and so is our deepest soul and many of us are on a journey now to connect more to that source both within and without in order to find peace and love after years of separation, fear or trauma.  And to recognise more deeply our essential kinship with all living beings as well as the deep silence.

 

On Immaturity and showing empathy to the Inner Child of self and others

I am getting more insight into when my inner child with her host of unresolved hopes and fears and pain is running the show lately.  My abandonment wound has been triggered a lot in the past few days and it was easier to give away my power or alternatively become the ‘bad’ one again who is ‘withholding’ than to recognise that due to discomfort I am scrambling again for attention and love when contact is cut due to someone being upset with me because I am justifiably struggling with something.

I just know when I act from my inner adult I feel a greater sense of strength and solidity within myself and that requires recognising the far younger more vulnerable part that lies hidden or covered by defences.  It can be painful when abandonment anxiety and depression strike as both create in my body and psyche so often a potent chemical cocktail that at times pushes me to the brink of available resources to contain.

Pete Walker addresses the issue of the ‘abandonment depression’  a lot in his own work and book on Complex PTSD.  Much as all as it can feel hard to be left ‘all alone’, I have heard it said that in adulthood we cannot be abandoned by someone, only left.  That said I do think there are times our emotions need to be empathised with and understood by friends, family and partners otherwise if we are judged for certain things and not empathised with, on one level we are abandoned on an emotional level.

It’s an issue Alain de Botton addresses in his wonderful book The Course of Love which tells the story of a mythical couple Rabih and Kirsten in which he delves into the host of insecurities and psychological defences that can plague a couple’s intimate relationships as it develops over a course of years.  In the book the tale of the relationship iw told in normal type face is interspersed with sections in italics in which de Botton highlights the underground issues affecting the couple.  I particularly enjoyed the following paragraphs.

We would ideally remain able to laugh, in the gentlest way, when we are made the special target of a sulker’s fury.  We would recognise the touching paradox.  The sulker may be six foot one and holding down adult employment, but the real message is poignantly retrogressive : ‘Deep inside, I remain an infant, and right now I need you to be my parent.  I need you to correctly guess what is ailing me, as people did (or rather failed to do) when I was a baby, when my ideas of love first formed.

We do our sulking lovers the greatest possible favour when we are able to regard their tantrums as we would those of an infant.  We are so alive to the idea that it’s patronising to be thought of as younger than we are, we forget that it is also, at times, the greatest privilege for someone to look beyond our adult self in order to engage with – and forgive – the disappointed, furious, inarticulate child within.

In a more evolved world, one a little more alive to the Greek ideal of love, we would perhaps know how to be a bit less clumsy, scared and aggressive when wanting to point something out, and rather less combative and sensitive when receiving feedback.  The concept of education within a relationship would then lose some of its unnecessarily eerie and negative connotations.  We would accept that in responsible hands, both projects, teaching and being taught (in love), calling attention to another’s faults and letting ourselves be critiqued – might after all be loyal to the true purpose of love.

There is something about love and vulnerability and hidden need that can cause us to age regress and be taken back to that painful time we stood all alone longing for the attention and love that was not available due to the absence, withdrawal or inattention of others, so much needed for us to feel hold, loved, contained and seen.   Learning to hold ourselves in this state takes some considerable time for those of us with anxious and/or avoidant attachment issues.   Its a work in progress being honest with ourselves, learning to extend ourselves in empathy into another hidden world and letting the unhealed child that so longs for attention or consideration been seen, held, accepted, nurtured and loved.

How to validate our emotions

Validating our own emotions is not easy for us raised in emotionally dysregulated or neglecting homes.  It is something I have struggled with so much in my sobriety and feel sad that its taken me at least 23 years in sobriety to get this lesson right.  What am sharing here below comes from the excellent book Calming The Emotional Storm by Sheri Van Dijk, MSW.

(the first step)… is to increase your awareness of how you think and feel about your emotions.  If you don’t know how you respond to your feelings, you won’t be able to change your response.  You can practice the following mindfulness exercise to help you become more aware of and accepting towards your emotions.

Sitting or lying in a comfortable position, take a few moments to let your body relax and rest, letting your breath come comfortably and naturally.  When you are ready bring your attention to the present and begin noticing whatever sensations are taking place in your body, specifically turning your attention to any sensations you have been pushing away or fighting, such as pain or tension.  Without trying to change any of these sensations, just let yourself notice their presence, be curious about them and open toward them, without judgement, even if you do not like what you notice.  Each time you notice yourself struggling against an experience, as best you can, let your body relax into the experience and let your heart soften towards it.  Also allow yourself to open to the experience rather than continue to fight it.  Breathe into the sensations and just let them be.

Now turn your attention to your feelings and thoughts, noticing whatever is present in this moment.   Again draw your attention to any specific feelings or thoughts that you are struggling with, that you are invalidating, judging, trying to avoid or push away.  Bring your curiosity to these expereinces, being open to them as best you can rather than continuing to fight them.  Breathe into these feelings and thoughts, just let them be.

Without judging any of these experieces or thoughts just continue the practice of being to, and letting them be as you deepen the breath.

Levels of validation 

To make the idea of self validation easier, you can break it down into three different levels of acknowledging, allowing, and understanding.

Acknowledging The first most basic level of self validation is simply acknowledging the presence of the emotion:  for example, “I feel anxious.”  By just acknowledging the emotion, and putting a period on the end of the sentence rather than going down the road of judging it, your are validating your anxiety.

Allowing.  The second level of self validation is allowing or giving yourself permission to feel the emotion: for example, “It’s okay that I feel anxious.”  Here, not only are you not judging the emotion.  You are going one step further, saying “This is okay.”  Again, this does not mean that you like the emotion or want it to hang around but that you’re allowed to feel it.

Understanding.   The highest level of self validation, is of course the most difficult.   In this form of validation, not only do you refrain from judging the emotion, and not only do you say it is okay to feel it, but you go one step further and say you understand it.  “It makes sense that I feel anxious being at home by myself, given the fact that I was alone at home when thieves broke in and threatened me with a gun.”

If you have been invalidating your emotions for most of your life it won’t be easy to undertake this practice, and some emotions may be harder for you to validate than others, but stay with it.  Wherever you find yourself in the practice, don’t judge and just keep perservering.  We cannot unlearn old patterns over night.  Please take your time (be kind to yourself) and have patience with the process.

On boundaries

I have been thinking a lot about boundaries today as its become apparent to me that healthy boundaries help me feel happy and protect my life energy from others who may want to lay claim to it.  I can also see how in the past, my own narcissistic wound made me a bit of a vampire or a puller on other’s energy, not in a totally negative way, what I am getting at is that because I did not feel a great sense of inner love or value or self esteem I could so easily feel that my source for these things needed to lie outside of me. I started to think more about it yesterday after watching two You Tube videos I provided links to.  Those of us whose needs were not met in childhood and learned to get attention by pleasing and adapting often suffer from a stunted or collapsed sense of self.  We crave that missing love from outside, the wound of which lay in childhood and can never be healed in adult life by another person, (well only by a person who respects our boundaries as unrecovered narcissist will not do.)

I remember reading in Robert Hand’s book Planets in Youth that those of us with Venus (planet of relationships and self value) square to Neptune often give out of a sense that we do not have value and can only acquire it by giving or doing or being what others demand of us.  When we give into these demands or requests and allow ourselves to be manipulated by conditional love from another unrecovered person we then grieve inwardly. I learned this lesson on Friday after saying No to a request from Scott and being pushed and then told I was not the true love of his life if I didn’t do it, getting scared then collapsing my boundary when after agreeing to do it, I found myself crying and feeling like I could not breathe.  Luckily something intervened which meant I did not end up doing it anyway and I immediately felt better but the feeling of grief I had after collapsing my boundary was a clear sign that what I had done was not healthy and it scared me as in my last relationship my ex was always demanding I do, or be, or feel differently and I would be threatened with the silent treatment often when I would not do it.  And this triggered something my parents would do, withdraw love when I wasn’t living up to their demands.

I am glad that I got the lesson again on Friday.  Scott had promised if I was not comfortable with doing something he would not push but then went on to push.  I stood up to him and was manipulated a bit but now he has apologised and backed down.   But the entire incident has made me do a double take on all the boundary events in my life from the past where I have been in hot water and do some inner reflection which is all spot on cue now that retrograde transiting Venus is moving towards the square with my natal Mars Saturn Moon in the sixth house.

The issue with Scott is complex because what he is asking for is just a temporary thing and in the end I will be repaid.  But there are other boundary issues with us too.  As an empath I am a person who needs a lot of quiet introspective time.   Being on my own allows me to return to my source and my True Self, I can be easily overwhelmed in crowds because my energy body picks things up.  I get exhausted by to much time in purely ‘human’ or man made environments.  I need a daily time of touching base with nature and I don’t know honestly if I will ever be able to live 24/7 with another human being. Scott on the other hand is different in this regard.   He says once we are together he wants to be with me 24/7 and just the idea of it makes me hyperventilate.  Yesterday the inner critic was giving me a serve after listening to a video on withholding and emotional unavailability.  I started to think I am the one who has problems with emotional availability due to the fact I need a lot of quiet time but really today in a clearer space I see it isn’t like that at all.  I really can be there emotionally for others I just have to be very careful with what I take on board when I am with others.

I can depend only to a degree on others in my life.  I know I must in the words of the 12 step fellowships be self supporting, it doesn’t mean that others cannot ever help me nor I them but it does mean that my source of connection is primarily with my own centre and spiritual source.  I know in a deep relationship this separateness is surrendered for moments at a time, say in intense sexual experiences and when we extend our hearts and bodies to feel the suffering of another human being, so at times I do get confused on where I begin and others end and vice versa.  Am I being too rigid in expecting my demands for ‘space’ to be understood.  I am grateful to have a person around me now who says they will accept this.  For so long I have felt I wont ever be able to live with another human being again due to my high sensitivity and empathic nature.  I would be interested to hear if and how others struggle with this issue, so if you feel like it, please leave me a comment in the section below.

Combust / errupt /apologise

There is a pattern that I go through inside when I have a massive reaction to something or am pushed or push myself too far. Due to the way anger was expressed or not expressed in my family I have never been good at it, nor at self assertion.   I think it goes back to both parents not having advocates when they were young both having lost their Dads before adolescence.  At home Mum would storm around and errupt and Dad would just laugh or seek distance.  It is something I have shared about in other posts.

Today when I felt this anger just rumbling away and then unleashed it on someone I thought of my father particularly.  I thought of all he put up with from my mother and older brother and then I thought of how he ended up with stomach cancer from an ulcer.  I get gut problems myself when I feel stressed.  I thought of his Chiron Venus Pluto wound and of the legacy he may have bequeathed me by never asserting a boundary with my Mum nor apologising to her when he needed to.   I know I am getting a powerful message too from my inner self.

My pattern is to hold onto my anger and upset for a long time.  I try my best to manage it alone and to please others by trying hard to be there and be responsible and be noticed, redoubling my efforts when I fear a connection may be broken, but at times the problem is I think I can be too responsible and getting noticed by doing something is not always the best thing.  Anyway today I blew it off in a text message and felt immediately better as I was aware I had over stretched myself over past weeks and was starting to feel resentful about it but swallowing that resentment. Problem is now I feel that I need to apologise for blowing off when really I know my therapist would tell me that I don’t.  I dont need to apologise for expressing resentment that my own needs aren’t getting met but I do get into an argument with myself telling myself it is my responsibility to care for me and set my boundaries rather than blame others.  So on it goes.  The bottom line is surely that my anger is a message for me rather than for anyone else!

I just got myself out for a little while after a very intense morning and am about to have lunch but I also thought the best thing may be to write a post about it to get some feedback from others who may go through a similar pattern.  So I am asking, when you get angry do you feel guilty in some way. Do you feel like you need to apologise?

I know at times I DO need to apologise and at others good friends will understand I reacted in the way I did for a legitimate reason because at that time I was pushed to my absolute limit after a long time of trying to just push through and grin and bear it.   At these times when Mars in on my case (and over the next few weeks it squares natal Neptune in my third house which is a transit in which we often feel we are forced to swim through mud) I need to keep a handle on it.  I don’t want to sever good relationships but neither do I want to collapse again because asserting myself and my needs at times feels so goddamn scary.  Feedback much appreciated.

Two triggers

I noticed today two triggers that propelled me into flashback mode.  Doing some cleaning and tidying up today I hit my head and was immediately in flashback and my system and hormonal/neurotransmitter responses were being activating, flooding my brain and gut.  I lay down on the floor and gently head my head and said to myself “You are having a flashback,  you feel scared but you are safe”, I then connected on breathing as I practiced self soothing, I did what an earlier body harmony therapist taught me.  Looked around the room, connected to something pretty and safe in present time,  an embroidered cushion and eventually I was able to stand up and self calm.  Part of my PTSD trauma is that I crashed on a pushbike after doing a cranio sacral session to deal with my near death accident at age 17 and was flung over the handlebars, cutting my head open on an iron foundary  This occured close to the first anniversary of my husband returning to the UK and telling me he was going to leave me.  I also had another accident (more minor) on the second annivesary in 2006 and at that stage I did not know what flashbacks were.  I was living totally isolated and alone at the South Coast.

The second trigger prompted sadness over something my friend, was asking me about yesterday concering my ex husband. I shared with her my sorrow over a pregnancy I decided to terminate when I was only 6 months sober from active alcohol addiciton in 1994 and only 8 months married.   I made that decision from my own fear of not being able to be a good enough mother and I know it hurt my ex husband as after he left me he quickly got involved with someone new who gave him a child and told my mother before he told me.  (Mind you they both bonded over refusal to allow me my therapy to deal with a traumatic neglectful past.)

Today this sadness about children was trigger as when Jasper my dog and I go on one of my favourite walks we pass by a child’s play centre and the kids are behind the fence and often they run down and call out to us saying things like : “look, doggie!!!”  So today we went over and then I helped them by throwing back about 6 plastic spades that had been thrown over the fence near to where Jasper and I were standing.   After I left the children behind this huge wave of sadness came upon me and I started to cry and feel so guilty with thoughts like “its no wonder your husband left you”, “you were just a hopeless alcoholic” despite the fact that by that stage I was working as hard as I could on my recovery.  Anyway we kept walking as I cried to the oval where we threw the ball around and then walked back to sit in our favourite spot by the swings on a bench under the tree and by that stage I had moved through the trigger.

Its good to be able to share about these things, about the sadness I will always carry not only for the 5 children I could not bring to term but also for the inner child in me who never really got to become a proper grown up.  My therapist often says that due to the traumas that befell me between age 17 and 23 I never got to properly leave home.  She uses the expression “it was like you were flung out of a cannon”… I was also drowning my shame and false sense of inadequacy in booze and drugs from 23 to 31 when so many other expereinces of emotional abandonment and isolation kept replaying.  The final two abandonments were my husband and then last partner leaving me while telling me I was damaged goods, something it has been hard to get out from under.  But today I can say I think I am making progress. Realising a flashback is a reminder of being so small, powerless and helpless THEN… but not necessarily NOW is so important.  As Pete Walker points out some of us who become passive or co-dependent have our fight and flight responses disabled and we have a lot of work to do to beat the inner critic who beats us up or comes at us from others who know fuck all about our real inner history.  Learning to fight off and not succumb as much to the flashbacks and to make sense of them is so so important to recovery.   It really really is.

Letting go of numb

The following extract comes from Tara Brach’s book True Refuge : Finding Peace and Freedom in Your Own Awakened Heart.  Interestingly it concerns a woman who Tara was working with in therapy who as a young child had her long hair cut off by her mother as it was too much bother. I was sharing in a post a few days ago how this also happened to me and the trauma of it was felt when I went to the hairdresser late last week following my Mum’s death.   The woman in question, Jane, had also had her mother die a few years before the time she was seeing Tara.  In therapy she was sharing how the pain of this event had awakened in her heart through intense feelings of fear, felt as a claw “pulling and tearing at my heart”.  What followed was an outburst of anger towards her mother for subjecting Jane to this ordeal.

The anger soon turned into deep sadness as Tara worked with Jane encouraging her to feel the pain and grief deeply in her body, and in time it transformed into peace.  Jane had reached some deeply powerful realisations as a result.

Brach writes the following in her book :

Carl Jung wrote, “Nothing has a stronger influence psychologically on their environment, and especially on their children, than the unlived life of the parents.”  The outer domain of our unlived life includes all the places where we’ve held back from pursuing and manifesting our potential – in education and career, in relationships and creativity.  But it is the inner domain of our unlived life that sets this suffering in motion.  Here we find raw sensations, the longings and hurts, the passions and fears that we have not allowed ourselves to feel. When we pull away from the energetic basis of our experience, we turn away from the truth of what is.  We make a terrible bargain.  When we separate from the felt sense of our pain, we also separate from the visceral experience of love that allows for true intimacy with others.  We cut ourselves off from the sensory aliveness that connects us with the natural world.  When there is unlived life, we can’t take good care of ourselves, our children, our world.

The feelings you are trying to ignore are like a screaming child who has been sent to her room.  You can put earplugs in and barricade yourself in the farthest end of the house, but the body and the unconscious mind don’t forget.  Maybe you feel tension or guilt.  Maybe…. you are baffled by intimacy or haunted by a sense of meaninglessness. Maybe you fixate on all the things you need to get done.  You can’t live in a spontaneous way because your body and mind are still reacting to the presence of your distressed child.  Everythingy ou do to ignore her, including becoming numb, only strengthens your link with her.  Your very felt sense of who you are …is fused with the experience of pushing away a central part of your life or running from it.

In shutting down the passion, hurt and pain she had experienced as a young girl whose precious hair was butchered, Jane had locked herself into a numb and anxious fragment of who she was.  Yet something in her was calling her to live more fully.  By beginning to contact her body’s experience, by touching ground, she was opening the door to what she had been running from.

Traumas of this kind may seem inconsequential, but really they are not.  Something was done to us we didn’t want or need and had no power over and feelings do remain.   The true self in Jane probably loved her long hair,  it wasn’t all just about ego and looking a certain way, hair does hold our power and is connected to our heads which are such a vital part of our being. To be subjected to something that upset us and then to be laughed at for reacting (as Jane was) leaves a scar and a powerful subliminal message.  Going numb to it does not mean the feelings go away, they need to be dealt with, with compassion and sensitivity.

Understanding self absorbed behaviors

Lack of clear perception into our selves often comes from our early environment and deficits in mirroring.  If we consider generational and collective impacts too many of our parents and their parents and parents parents were engaged in a process of survival.  Attention was tied up with outer, rather than inner concerns and losses may have made one parent less emotionally available to them, leaving psychic and emotional deficits and burdens.  The research and work I have quoted from in previous posts from Mark Wolynn on multi generational trauma(It Didn’t Start With You)  addresses these issues in some way and shows how people tend to disconnect from parents in this situation, feeling hurt, betrayed abandoned or let down, often rightly so.  However there may be so much more to their story we never get to know.

Once we become more aware that our emotionally unavailable parents laboured under very real deficits, deficits that they passed down to us we can begin to take steps to address what we carry and hopefully become more aware of when and how we may have become self absorbed ourselves.

According to Nina Brown, author of Children of the Self Absorbed, the first step to reduce self absorbed behaviors is to accept that we may have absorbed some of them from our parents.  She outlines ten key behaviors associated with self absorption we may need to address or work upon as follows :

• An attitude of entitlement.   Feeling that you deserve preferential treatment. That you can do or say whatever you like to others and that they shoud not be upset.  The idea you deserve special consideration or treatment.  Insensitivity to others.
• Attention seeking.  Behaviors such as talking loudly when it will disturb others.  Dressing just for attention.  Trying to distract or upstage others.  Starting fights.  Interrupting ongoing conversations.  Dropping hints and teasers.  (All with the intent to gain outside validation that you are significant, important, different to or better than others, or to reassure yourself that you are worthwhile, or to ease chronic self doubt.)
• Admiration seeking.   Yearning for reassurance you are valued through different means including the attainment of material or ‘status’ symbols.
• Grandiosity.  Taking over in situations where it is not called for.  Feeling you are inherently superior to others.  Arrogance.  Displaying contempt. Failure to value the opinions of others.  Acting big as a defence against feeling small or shameful inside.
• An impoverished self.  This is the self that feels deprived, ignored, abandoned or unnurtured or treated unfairly.  And this is all a matter of perception for as Brown points out me may not have a lot of support but still feel we are supported by the Universe.   Focusing on weaknesses or what you do not have instead of what you do.  Lack of ability to take constructive action to fix or address what you can.
• Lack of Empathy.  Restricted or limited ability to sense what another person is experiencing inwardly in a specific situation without becoming enmeshed in their feeling or experience or reactions or overwhelmed by them.  Being able to hear and sense what lies behind words and actions… the real message behind the words.  (Brown notes we cannot be empathic with everyone all of the time and at times being too open to negative or toxic feelings can be inappropriate.  Brown says “Many adults who were not subject to a parent with a Destructive Narcissistic Pattern.. are able to be empahic with many people some of the time. “)
• Seeing Others As Extensions of Self.  According to Brown “the self absorbed person is only dimly aware of other people in the world as separate and distinct from her (or him), and at the unconscious level thinks others exist to serve her (or him).  The self absorbed person sees everything in terms of self, as if they were the only real person in the world.”  This leads to : lack of respect for other’s possessions and boundaries, making decisons that affect others without consultation, making choices and decisions for others who are able to decide for themselves, touching things that belong to others without permission.  Asking overly personal questions.
• Needing to be  percieved as unique and special by others. Everyone needs to know they are unique, special and worthy but when self absorbed this is taken to an extreme, or acted upon in a demanding way.  This relates to having an extra high opinion of oneself that is not based in fact.  It can lead to a lack of respect for others needs and rights.  It can result in criticism of others faults and flaws.  Making comparisons that put them up and the other person down.  Blaming others for getting in the way.  Needing to be complimented or praised first.
• Exploitation of Others  This involves using other to gain benefit, coupled with the conviction that others are not as worthy.  Taking advantage of another person’s kind, generous or caring nature, desire to please or need for approval just to serve the self.  Expecting favours without reciprocation.  Lying, cheating, misleading.  Using “if you loved me or cared about me” to manipulate others
• Shallow Emotions.  Adults with healthy narcissism can experience and express a wide and deep variety of emotions.  In contrast, self absorbed adults are extremely limited in experiencing and expressing their feelings.  Experiencing for them seems to be mainly limited to fear and anger and while they have the words when expressing other feelings, they don’t have the accompanying emotions.  These people are not genuine in their expression of feelings, except for the variations of fear and anger.   To get an idea of your range and level for experiencing emotions Nina recommends an exercise in which you make a list of each hour in the day and beside each time portion list all the feelings you remember experiencing.  Beside the list of feelings list the names of people you expressed the feelings to.  Review how open you were in either expressing or not expressing them.  Did you have much variablity in what you felt?  Did you primarily express negative feelings?  Did you have an expansive or limited vocabulary for your emotions?
• Emptiness at the Core of Self.  Arises when children become isolated and lack meaningful connection to others.   When we are not received as kids we don’t develop a strong connection to and faith in the Universe.   The capacity for experiencing and understanding our feelings may be severely limited as a result. If we were not shown compassion we cannot feel it for ourselves.  If we are focused on our emptiness and hurt we are robbed of seeing the beauty and wonder around us.  We feel separate and disconnected and so emptiness grows.   Experiencing ‘holes’ and then reaching to substances or unfulfilling activities to feel ‘full’.

Bear in mind when reading this list that there is a difference between being self absorbed and self reflective.  It’s only natural that when we didnt get want we needed we would dig in and come to mistrust or not understand where others are coming from.  I have written another post to follow this one soon on the distinction between self absorption and self reflection.  People with destructive or malignant narcissism cannot self reflect or introspect, they tend to attack or blame often out of the narrow range of feeling, Brown speaks about in her book.  We are, in healing and becoming more self aware learning to strike a balance, its painstaking work.

 

The final 3 strategies for overcoming the effects of self absorbed or emotionally unavailable parents.

This is the final installment which follows on from two earlier posts on the header subject and contains exerpts that come from Chapter 6 of Nina Brown’s book Children of the Self Absorbed : A Grown Up’s Guide to Getting Over Narcissistic Parents.

Change of Pace

(We can) become so stuck in one or more routines that (we) limit (ourselves) from expanding (our) horizons, meeting new people or challenges, learning and developing (our) resources and talents, and limiting our choices.  Thus, (we) place restraints on (ourselves) and limit (our) personal growth and development in some ways.  An occasional change of pace can energize (us) and (our) thoughts in many ways, enrich (our) inner self, and provide for wonder and beauty in (our) life.

This is not to say that (we) should disrupt (our) life and do away with (our) routines.  Such routines are beneficial.  For example, I do my writing in the morning, shortly after I wake up.  I first read the paper and have a cup of coffee.  After that I pick up my pad and pen and begin to write. You want to maintain your constructive routines.

A change of pace is not a major disruption, it is doing something different on a trial basis to see if it is right for you, energizing in some way, or has other positive outcomes.  It can be almost anything that is different from your usual routine.

Mindfulness

Becoming mindful teaches our valuable concentration that can help you stay focused on what is truly important in your life.  This  can be very helpful to you in interactions with your self absorbed parent, where your heightened emotional state can be distracting, even disabling.  Once you get distracted or lost, you’re left with the same old feelings.

Mindfulness is done with conscious thought and intention.   You expand your awareness in the moment and notice, appreciate, and even sometimes savour what you are experiencing.  This awareness allows you to notice things you didn’t notice before, being something into clearer focus, sort through confusing stimuli and zoom in on important aspects, reduce some anxiety, and help you feel more in control.  For example, lets suppose after by becoming more mindful you notice and experience the following with your self absorbed parent :

• Your parent is saying the usual hurtful things, but you are not confused about why he is doing this and are able to see the fear your parent has of becoming old and no longer in control.
• The words used by your parent seem meaningless and inaccurate and, although designed to hurt you, are bouncing off you like ball bearings bouncing off a wall.
• You are able to discern your parent’s anxiety without taking it on or even feeling that you must fix it.
• You are becoming aware that a role shift is in process, and that your parent is fighting but is also consciously unaware of it.
• You leave the interaction less upset and stressed than usual.

Mindfulness allows you both to expand and contract.  You expand your awareness and contract your focus.  Practice the following exercise as many times as you possibly can throughout your day.  It doesn’t take long to do it, but you can do it as long as you wish.

Developing Mindfulness

Procedure:  This excercise can be done sitting, standing, reclining, walking and so on.  However it is best to be alone in a quiet place.

1. Empty your mind.
2. Don’t fight intrusive thoughts.
3. Concentrate on your breathing and how this makes you feel.  Try to slow your breath.
4. Become aware of your body, its tense spots, and its pleasurable spots.
5. Focus on what you are experiencing, doing and feeling.  Stay with that and expand your awareness of sensations – seeing, hearing, smelling, touching and tasting.
6. Notice colors, shapes, forms, sounds, and how your body feels.
7. Continue your expansion as long as you wish.

Reduce your Self Absorption

This suggestion is the basis for entire books on narcissism, but we’ll only touch on the subject in his book  The major premise for this suggestion is that sef absorbed behavior and attitudes are not constructive or helpful.  It is important to remember that, just as your self absorbed parent cannot see his (or her) undeveloped narcissism, you are unaware of behaviors and attitudes you have that are reflective of undeveloped narcissism.  Your undeveloped narcissism can do the following:

• Prevent you from detoxifying yourself.
• Inhibit you from developing sufficient boundary strength.
• Keep you in a position where you can be easily wounded.
• Interfere with developing and maintaining meaningful and satisfying relationships.
• Get in the way of your reaching out and connecting to others.
• Keep you in a defensive state all of the time.

Be aware that (reducing self absorption) is a life long endeavour and that you are mostly unaware of your self absorbed behaviors and attitudes, but they do have a significant effect on your self and on your relationships.

End of direct quotes

Facing the fact that we too are self aborbed is difficult.  In one way we need self absorption for a time in order to delve into what is going on inside and understand how and why we are reacting as we do.  However it is now proven by research into mental health and happiness that happiness rests upon being able to sustain healthy mutual life giving, love filled connections with others.  This ability to connect is what is primarily wounded or undeveloped in narcissism and if we were raised with emotional neglect or by self absorbed wounded parents.  Learning to reach out and connect and show empathy and understanding to and of others is a life time work.  But it has great rewards.