Authenticity Heals: 6 Steps to Being Authentic

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Authenticity HealsAuthenticity is the opposite of shame. It reveals our humanity and allows us to connect with others. Shame creates most all codependency symptoms – including hiding who we are, sacrificing our needs, and saying yes when we rather not – all to be accepted by someone else. It warps our communication and damages our relationships so that we control, patronize, criticize, blame, deny, withdraw, attack, and make empty promises to keep a relationship and reassure ourselves we’re okay even when we don’t believe it.

Hiding Who You Are

For most of us, our self-doubt and hiding has been going on so long that by adulthood, we’ve lost touch with who we truly are. We’ve grown accustomed to behaving in certain predictable roles that worked in our more or less troubled families, in school, and in our work. In the process, we sacrifice a degree of freedom, spontaneity, vulnerability, and parts of ourselves. When we marry, for most of us, our personality contracts further into the role of husband or wife, father or mother, and what is acceptable to maintain the marriage. more

Relationship Killers: Anger and Resentment

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Anger managementAnger hurts. It’s a reaction to not getting what we want or need. Anger escalates to rage when we feel assaulted or threatened. It could be physical, emotional, or abstract, such as an attack on our reputation. When we react disproportionately to our present circumstance, it’s because we’re really reacting to something in our past event – often from childhood.

Codependents have problems with anger. They have a lot of it for good reason, and they don’t know how to express it effectively. They’re frequently in relationships with people who contribute less that they do, who break promises and commitments, violate their boundaries, or disappointment or betray them. They may feel trapped, burdened with relationships woes, responsibility for children, or with financial troubles. Many don’t see a way out yet still love their partner or feel too guilty to leave. more

Secrets and Lies: The Damage of Deception

Lies, Betrayal, Secrets, Deception, AdulteryTrust is a fragile. Secrets and lies jeopardize trust and can damage us and our relationships – sometimes irreparably.

We all tell “white lies.” We say “I’m fine,” when we’re not, compliment unwanted gifts, or even fib, “The check is in the mail.” But in an intimate relationship, emotional honesty includes allowing our partner to know who we are. Honesty is more than simply not lying. Deception includes making ambiguous or vague statements, telling half-truths, manipulating information through emphasis, exaggeration, or minimization, and withholding information or feelings that are important to someone who has a “right to know” because it affects the relationship and that person’s free choice. Although we may consider ourselves honest, few of us reveal all our negative thoughts and feelings about people we are close to. It requires the courage to be vulnerable and authentic. more

Steps to Be Empowered and Not a Victim

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victimIn recovery circles, being a “victim” is frowned upon. Decades ago, when I heard people say they were no longer a victim, I had no idea what they meant. Actually, a victim is an individual who has been fooled, hurt, or harmed, due to his or her own emotions or ignorance, an unfortunate event, or the actions of someone who deceived, cheated, injured, or killed him or her.

At the time, I really was a victim. I was in a relationship where I experienced systematic, emotional abuse, but due to my ignorance, I didn’t know it. Many people, particularly codependents, are in relationships with addicts or abusers, including relationships with partners or parents who have mental illness, such as a bipolar mood disorder or borderline, sociopathic, or narcissistic personality disorders. They suffer from frequent and often malicious verbal and sometimes physical attacks, betrayal, manipulation, and other forms of abuse that can alter their perception, self-image, and ability to protect themselves. Many victims in abusive relationships don’t recognize it as such, because it’s reminiscent of the shame, neglect, or other mistreatment they experienced in their families of origin. As children they were unprotected victims; hence, they didn’t develop adequate self-worth or learn how to stand up to abuse. more

The Challenge of Forgiveness

forgiveness, how to forgive, broken heartForgiveness can sometimes feel impossible or even undesirable. Other times, we forgive only to be hurt again and conclude that forgiving was foolish. Both situations arise from confusion about what forgiveness really means. Forgiveness doesn’t require that we forget or condone another’s actions or the harm caused. In fact, for self-protection rather than anger, we may decide to never see the person again. Forgiveness doesn’t mean we justify or play down the hurt caused. Often, codependents forgive AND forget, and continue to put themselves in harms’ way. They forgive and then rationalize or minimize their loved one’s abuse or addiction. This is their denial. They may even contribute to it by enabling. more

Trauma and Codependency

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A father is threatening his little boy with a fingerYou can make significant strides in overcoming codependency by developing new attitudes, skills, and behavior. But deeper recovery may involve healing trauma, usually that began in childhood. Trauma can be emotional, physical, or environmental, and can range from experiencing a fire to emotional neglect. Childhood events had a greater impact on you then than they would today, because you didn’t have coping skills that an adult would have. As a consequence of growing up in a dysfunctional family environment, codependents often suffer further trauma due to relationships with other people who may be abandoning, abusive, addicted or have mental illness. more

What is Narcissistic Abuse?

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abuse, narcissistic abuse, shame, low self-esteemNarcissists don’t really love themselves. Actually, they’re driven by shame. It’s the idealized image of themselves, which they convince themselves they embody, that they admire. But deep down, narcissists feel the gap between the façade they show the world and their shame-based self. They work hard to avoid feeling that shame. This gap is true for other codependents, as well, but a narcissist uses defense mechanisms that are destructive to relationships and cause pain and damage to their loved ones’ self-esteem. (Learn the traits required to diagnose a narcissistic personality disorder, “NPD.”)

Many of the narcissist’s coping mechanisms are abusive–hence the term, “narcissistic abuse.” However, someone can be abusive, but not be a narcissist. Addicts and people with other mental illnesses, such as bi-polar disorder and anti-social personality disorder (sociopathy) and borderline personality disorders are also abusive, as are many codependents without a mental illness. Abuse is abuse, no matter what is the abuser’s diagnosis. If you’re a victim of abuse, the main challenges for you are: more

Narcissistic Relationships

Since writing Codependency for Dummies, countless people contact me about their unhappiness and difficulties in dealing with a difficult loved one, frequently a narcissistic partner or parent who is uncNarcissistic boyfriend, narcissistic menooperative, selfish, cold, and often abusive. Partners of narcissists feel torn between their love and their pain, between staying and leaving, but they can’t seem to do either. They feel ignored, uncared about, and unimportant. As the narcissist’s criticism, demands, and emotional unavailability increase, their confidence and self-esteem decrease. Despite their pleas and efforts, the narcissist appears to lack consideration for their feelings and needs. Over time, they become deeply hurt and frustrated.  When the narcissist is a parent, by the time their children reach adulthood, the emotional abandonment, control, and criticism that they experienced growing up has negatively affected their self-esteem and capacity for achieving success or sustaining loving, intimate relationships. more

Emotional Abuse: Beneath Your Radar?

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Verbal abuseThere are three million cases of domestic violence reported each year. Many more go unreported.  Emotional abuse precedes violence, but is rarely discussed. Although both men and women may abuse others, an enormous number of women are subjected to emotional abuse. Unfortunately, many don’t even know it.

Why is Emotional Abuse Hard to Recognize?

Emotional abuse may be hard to recognize, because it can be subtle, and abusers often blame their victims.  more

The Biggest Cause of Anxiety

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chaosAnxiety is apprehension of experiencing fear in the future. The danger feared isn’t imminent and may not even be known or realistic. In contrast, fear is an emotional and physical reaction to a present, known threat. Anxiety is typically characterized by obsessive worry and an inability to concentrate that may affect our sleep.

It can trigger a full-blown fight-flight-or-freeze response of our sympathetic nervous system that prepares us to meet real danger; however, a big difference between fear and anxiety is that because anxiety is an emotional response to something that hasn’t occurred, there is nothing to fight or flee. Therefore, tension builds up inside our body, but there is no action we can take to release it. Instead, our mind goes round and round, replaying possibilities and scenarios. more

Sons of Narcissistic Fathers

Sad boy, lonely boySons of narcissistic fathers are driven by lack of confidence. Raised by a self-centered, competitive, arrogant father, they feel like they can never measure up or be enough to garner their father’s approval. Their father may be absent or critical and controlling. He may belittle and shame his son’s mistakes, vulnerability, failures, or limitations, yet brag about him to his friends. He may boast about inflated versions of his achievements, while disparaging those of his son. A narcissistic father may ruthlessly bully or compete with his son in games, even when the boy is a less-capable child. Similarly, he may be jealous of his wife’s attention to the boy, compete with him, and flirt with his girlfriends or later wife.

Narcissists lack empathy. Many such fathers are authoritarian and rigid about how things should be done, the correctness of their opinions, and getting their way, portrayed by Robert Duval as the father in the movie “The Great Santini.” Franz Kakfa articulately describes a literary example of such an imposing intolerance in Letter to His Father (1966): more

10 Reasons Why Boundaries Don’t Work

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boundaryHas setting limits not worked? Despite your efforts, are your boundaries often ignored? It’s frustrating, but it’s not always the other person’s fault. Here’s why and what to do.

There are several reasons why boundaries don’t work. As I wrote in Codependency for Dummies and How to Speak Your Mind – Become Assertive and Set Limits, assertiveness is a prerequisite to setting effective boundaries, and it isn’t easy.

“Setting boundaries is an advanced form of assertiveness. It involves risk and entails taking a position about who you are, what you’re willing to do or not do, and how you want to be treated and respected in your relationships. It first requires awareness of your values, feelings, and needs, plus some practice in making “I” statements about them.” From How to Speak Your Mind – Become Assertive and Set Limits. more

What is Toxic Shame?

shame-manWhen shame becomes toxic, it can ruin our lives. Everyone experiences shame at one time another. It’s an emotion with physical symptoms like any other that comes and goes, but when it’s severe, it can be extremely painful. Strong feelings of shame stimulate the sympathetic nervous system, causing a fight/flight/freeze reaction. We feel exposed and want to hide or react with rage, while feeling profoundly alienated from others and good parts of ourselves. We may not be able to think or talk clearly and be consumed with self-loathing, which is made worse because we’re unable to be rid of ourselves. more

Loving a Borderline

roller coasterCaring about someone with Borderline Personality Disorder (BPD) tosses you on a roller coaster ride from being loved and lauded to abandoned and bashed. Being a borderline (having BPD) is no picnic, either. You live in unbearable psychic pain most of the time and in severe cases on the border between reality and psychosis. Your illness distorts your perceptions causing antagonistic behavior and making the world a perilous place. The pain and terror of abandonment and feeling unwanted can be so great that  suicide feels like a better choice.

If you like drama, excitement, and intensity, enjoy the ride, because things will never be calm. Following a passionate and immediate beginning, expect a stormy relationship that includes accusations and anger, jealousy, bullying, control, and break-ups due to the borderline’s insecurity. Nothing is grey or gradual. For borderlines, things are black and white. They have the quintessential Jekyll and Hyde personality. Fluctuating dramatically between idealizing and devaluing you, they may suddenly and sporadically shift throughout the day. You never know what or whom to expect. more

Trump: Narcissistic Illusions of Grandiosity

trumpDonald Trump has grown an empire of wealth and power, but is it enough? He admits that it isn’t the money that motivates him. (The Art of the Deal, 1987) What drives narcissists are their fears of feeling weak, vulnerable, or inferior. Consequently, for male narcissists in particular, achieving power is their highest value – at any cost. Trump is “certain about what he wants and sets out to get it, no holds barred.” (Trump on Trump)

There is great disparity between what narcissists show the world and what goes on inside. Despite their big egos, they’re frightened and fragile – just the opposite of their grandiose, powerful façade. They must work hard to keep up their image, not only for others, but for themselves. In fact, their immodesty and exaggerated self-importance are commensurate with their hidden shame. “Me thinks you protest too much,” defines them. Shame is paradoxical in that it hides behind false pride. Its defenses of arrogance and contempt, envy and aggression, and denial and projection all serve to inflate and compensate for a weak, immature self. Like all bullies, the greater their defensive aggression, the greater is their insecurity. more

Do You Love a Narcissist?

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Businesswoman Flipping off BusinessmanIt’s easy to fall in love with narcissists. Their charm, talent, success, beauty, and charisma cast a spell, along with compliments, scintillating conversation, and even apparent interest in you. Perhaps you were embarrassed when your mate cut in front of the line or shuddered at the dismissive way he or she treated a waitress. Once hooked, you have to contend with their demands, criticisms, and self-centeredness. The relationship revolves around them, and you’re expected to meet their needs when needed, and are dismissed when not. more

Trapped in an Unhappy Relationship?

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Woman Confined Behind a Chain-Link FenceDo you feel trapped in a relationship you can’t leave? Of course, feeling trapped is a state of mind. No one needs consent to leave a relationship. Millions of people remain in unhappy relationships that range from empty to abusive for many reasons; however, the feeling of suffocation or of having no choices stems from fear that’s often unconscious.

People give many explanations for staying, ranging from caring for young children to caring for a sick mate. One man was too afraid and guilt-ridden to leave his ill wife (11 years his senior). His ambivalence made him so distressed, he died before she did! Money binds couples, too, especially in a bad economy. Yet, couples with more means may cling to a comfortable lifestyle, while their marriage dissembles into a business arrangement. Homemakers fear being self-supporting or single moms, and breadwinners dread paying support and seeing their assets divided. Often spouses fear feeling shamed of leaving a “failed” marriage. Some even worry their spouse may harm him or herself. Battered women may stay out of fear of retaliation should they leave. Most people tell themselves, “The grass isn’t any greener,” believe they’re too old to find love again and imagine nightmarish online dating scenarios. Less so today, some cultures still stigmatize divorce. Yet, there are deeper fears. more

Spiritual Transfomation in the Twelve Steps

Book Cover arial-1People don’t understand the 12-Step recovery process, unless they have participated in a 12-Step program. Although they may encourage others to attend, they may feel perplexed or act patronizing. Often, therapists don’t realize that the 12-Steps are not merely an for addiction, but are guidelines for nothing less than a total personality transformation. Bill Wilson, the founder of Alcoholics was influenced by Carl Jung, whom he wrote seeking a treatment for alcoholism. Jung replied that the cure would have to be a spiritual one – a power equal to the power of spiritus vini, or alcohol. He thought that addicts were “misguided ‘seekers for the spirit,’ …in the world of Dionysus, the god of renewal through the light from below, from the earth rather than from the heavens…” (Whitmont, 227)

The 12 Steps provide a spiritual remedy. They outline a process of surrender of the ego to the unconscious, God, or a higher power, and very much resemble the process of transformation in Jungian therapy. Jung believed that unity and wholeness of the personality, which generates a sense of acceptance and detachment, occurs when both the conscious and unconscious demands are taken into account – when not the ego, but the Self, is at the center of consciousness. (Storr, 19) He felt his life was “a story of the self-realization of the unconscious,” and rediscovered, as suggested by the 12 Steps, that God was “a guiding principle of unity.” (Storr, 24-25) more

Are You in Denial?

denialWe’re all in denial. We’d barely get through the day if we worried that we or people we love could die today. Life is unpredictable, and denial helps us cope and focus on what we must in order to survive. On the other hand, denial harms us when it causes us to ignore problems for which there are solutions or deny feelings and needs that if dealt with would enhance our lives. Unfortunately, if you’re in denial, you won’t know it. Read on to learn how to recognize denial in its many forms. more

24 Tips for Conflict Resolution

willing waysIt’s normal to have conflict in relationships. People are different, and their desires and needs will inevitably clash. Resolving disagreements in a healthy way creates understanding and brings couples closer together. The objective should be the betterment of the relationship. This is positive conflict. Below are 24 suggested rules – 12 Do’s and 12 Don’ts – for actualizing this goal.

Arguments are Good!

Arguments aren’t necessarily a bad sign. It means differences are surfacing, but in some relationships, differences aren’t acknowledged, because either one partner dominates a subservient one, or because both individuals are merged and don’t really know themselves or are sacrificing who they are to please one another. These solutions to differences usually backfire, because they build resentment and passive-aggressive behavior, and closeness and intimacy suffer. With these couples, conflict is a sign of growth and maturity. At the other extreme are high-conflict couples, where differences escalate into power struggles and communication becomes aggressive. more

Dilemmas of Codependent Men

The dilemmas of codependent men aren’t talked about. Unlike women, few men discuss their relationship problems with friends and family. Instead, they internalize their pain. Many are in denial, suffer in silence, have an addiction and/or become numb to their needs and feelings. They shun attention and try to do the right thing and be good sons, husbands, and fathers, focusing instead on making a living and meeting the needs of their wives and children. These codependent men sacrifice themselves and believe that their needs, including the need for time away from their wives, are selfish.

Societal and cultural values have shamed men as weak for expressing feelings or needs, which reinforces codependent traits of control, suppression of feelings, and denial of needs. Often they turn to addiction in order to cope. more

The Truth about Domestic Violence and Abusive Relationships

Over three million incidents of domestic violence are reported each year, and that includes men as well as women. Nearly 20 people per minute are physically abused by an intimate partner in the United States. During one year, this equates to more than 10 million women and men. One-third of women and one-fourth of men will have experienced some sort of interpersonal violence, and for one-fourth of women and one-seventh of men, it’s severe. (For more statistics, visit NCADV.org.)

What isn’t talked about, but is serious, is emotional abuse that ranges from withholding to controlling, and includes manipulation and verbal abuse. The number of people affected is astronomical. Emotional abuse is insidious and slowly eats away at your confidence and self-esteem. The effects are long term, and can take even longer to recover from than blatant violence. more

Maria Shriver, Hold Your Head High

It must be cellular that a woman automatically feels humiliated when her man cheats. Maria has done nothing to be ashamed of. Too often, women feel embarrassed for their husbands’ behavior, whether it’s domestic violence, emotional abuse, drug or alcohol addiction, gambling, or sex addiction, and although it’s fortunate that Arnold took responsibility for his actions,  too often, those husbands shift the blame onto their wives.  It’s called “blaming the victim.”

Betrayal is a devastating assault upon your ability to trust – trust in yourself, other people, your sense of justice, even God. For some people, the worst part of adultery is the dishonesty – sharing your life with someone whom you discover has been living a lie day in and day out. You start to doubt your own senses, let alone your own attractiveness. Who was he or she, really?

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Is Your Family Dysfunctional?

All_in_the_Family_cast_1976Probably, and you’re in the majority. The term “dysfunctional family,” once used only by professionals, has become popular jargon in America where dysfunctional families are the norm due to cultural values, a high divorce rate, and widespread addictions – from prescription drugs to exercising, working, and shopping.

A healthy family is a safe haven – a place of sustenance and nurturing – that has an air of openness, spontaneity, and playfulness, and allows for freedom of expression.  There may be occasional arguments and expressions of anger, but peace returns and individuals feel loved and respected. It functions smoothly like a well-run company. The executives – the parents – make and agree upon rules, which are consistent and reasonable.

Jack Welch, former CEO of General Electric transformed a company that had a closed, inward focused mentality, an unresponsive bureaucracy, and uncommunicative employees. more