Narcissists love the silent treatment. It’s their secret weapon when they want to manipulate and hurt in a big way. Using the silent treatment is a way to inflict pain without causing visible evidence.
Research shows that when we ignore or exclude someone, it activates the same part of their brain as physical pain does. Narcissists instinctively know that this manipulative technique is extremely hurtful. It’s traumatic to those it’s inflicted upon (Eisenberger et al. 2004).
Because I write about narcissistic mothers, I’ll note here that a narcissistic mother gets her sense of self through her children. She needs to protect her self-image and her reputation as a loving, caring mother, so her children are a necessary part of her identity. This is why the silent treatment is so meaningful to her. To a narcissistic mother, when she uses the silent treatment, it’s as if she’s cutting off a very displeasing part of herself and, at the same time, understands how painful it feels to the person she’s shunning. I’ve heard others remark that my mother was the kind of person who would cut off her nose to spite her face. Win at any cost, right?
The silent treatment is a punishment that consists of “hurt and rescue.” It can continue for months or even years and is often used to teach a lesson or to manipulate behavior (Eisenberger et al. 2004). For those of us who’ve been subjected to this form of abuse, it kept us anxious by triggering our fear of abandonment. (Saeed, K. 2019).
When I was seventeen, I endured my mother’s silent treatment for a little over three months. She had given me the silent treatment before, and she would again, but this instance lasted the longest. For the entire three months, I was met with stony silence any time I attempted to interact with her. She would not make eye contact with me. There was no acknowledgment that I existed whatsoever.
I broke our silent relationship now and again, testing to see if she would respond, and each time I was met with cold rejection. The message was loud and clear that she was not finished punishing me, and my attempts were not going to have an effect. It was as if I was invisible. I remember needing affirmation from others that they could see me and that I existed. I felt like I was heading into insanity.
One day, as mysteriously as the silent treatment had started, it ended. When my mother broke the silence and spoke to me, it was some little unimportant phrase that had no real significance, but it indicated the shunning was over.
I couldn’t figure out what I had done to offend or anger my mother, to cause her to take such extreme action as the silent treatment. I spent an excessive amount of time obsessing about it, replaying scenarios and conversations repeatedly, looking for the cause. I never found it, and of course, we never discussed what happened. If I was supposed to learn a lesson, I never knew what it was. Maybe the whole thing was nothing more than a show of power, meant to demoralize and unsettle me. It remains a mystery to this day.
When a person is actively ignored, it causes such psychological and emotional anguish that it can actually be seen on brain scans (Pune Mirror 2019). The silent treatment triggers a fear of abandonment, which is very frightening, but for children like me who’d already been abandoned by one parent, it is unbearable. I was obsessed with thoughts like, “Who will take care of me?” “Will I ever matter?” “Will I ever be safe?” “Will anyone ever love me?”
The fear of abandonment causes anxiety, worry, sleep loss, and inability to concentrate. Imagine trying to learn in school or study for tests while being actively ignored and rejected by a parent. With every silent treatment, we go deeper into survival mode, and we can experience panic attacks, appetite loss, binge-eating, racing heartbeat, nightmares, depression, confusion, and obsessive thinking. With each, we learn to focus more on our mother’s behavior and her needs. We learn to provide what she needs and wants because we fear we’ll be emotionally or physically abandoned again. The need to please and appease her becomes overblown.
A narcissistic mom understands that she’ll get away with rejecting and shunning because, as children, we have no choice but to welcome her back when she decides to return to our lives. We need her, after all, and she knows it. When she’s ready to acknowledge us again, we’re so happy, aren’t we?
The narcissistic mom likes knowing how hurt we are by her silent treatment. Our pain demonstrates to her that she is all-powerful and can devastate us if and when she chooses. It’s a great form of narcissistic supply.
Every time we go through the silent treatment, we’re diminished. Each time we endure active ignoring, we question our self-worth. Our self-esteem and self-image are further eroded, and our fear of abandonment escalates. Despite our accomplishments, acknowledgments, or friendships, we find ourselves desperate for our mother’s approval, which is, of course, always out of reach. We may come close, but we never quite make it.
We eventually accept that we aren’t worthy of her love or attention. We settle for any crumbs of affection or attention we can get from her. We learn that we’re somehow inferior and will never be able to please her, although we should continue trying.
This repeated process is called “trauma bonding” and is another example of the powerful emotional bonds created between abuser and abused. Over time, trauma bonds become very resistant to change, contributing to the development of a codependent relationship.
Conscious awareness: Be aware and make conscious choices before acting. Self-awareness releases us from making impulsive and potentially damaging decisions.
Self-care: We are in control of ourselves and no one is responsible for us but us. We can only choose to focus on and be responsible for ourselves, our own thoughts, actions, and behavior. We can change ourselves with patience, persistence, and practice. When we take responsibility for getting our needs met, instead of waiting for someone to change or meet our needs for us, we are healing.
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I AM: A Guided Journey to Your Authentic Self, Workbook and Journal
A step-by-step method to learn how to write the highest vibrating, most powerful affirmations to manifest love, positivity, peace, self-confidence, motivation, success, and other wonderful things.
As a result of growing up in a dysfunctional home, and with the help of professional therapists and continued personal growth, Diane Metcalf developed strong coping and healing strategies. She happily shares those with those who want to learn and grow in their own recovery journies.
Diane is an experienced advocate, speaker, and writer on narcissism, family dysfunction, and abuse. She draws from her personal childhood experiences, as well as her work in human service fields like domestic violence and partner abuse. She holds a Bachelor of Arts degree in Psychology and a Master of Science in Information Technology.
Her transformational books about healing and moving forward include the highly praised “Lemon Moms” series. This emotionally supportive collection explains narcissistic traits and teaches how to reconcile past hurts to begin self-nurturing, healing, and moving forward.
Narcissism is a personality disorder that’s diagnosed by qualified mental health practitioners. Narcissism often begins in childhood, and it occurs along a spectrum, meaning that for each individual, there are more and less severe forms of the disorder.
A study done in 2015, Narcissistic Personality Disorder: Diagnostic and Clinical Challenges, found that Grandiose and Vulnerable narcissism are the two main types of narcissism (Caligor, Levy, and Yeomans 2015). Each of these two types has its own set of traits and characteristics, and each has its own way of protecting its false self.
There are two subcategories of these types which distinguish how grandiose and vulnerable narcissists get their emotional and egotistical needs met, or in other words, get their narcissistic supply. These are the overt and covert subtypes of NPD (Milstead 2018).
Let’s take a look at each of these types and subtypes, and because I write about Maternal Narcissism, we’ll look specifically at how they present in narcissistic mothers.
“Grandiose” narcissism is the textbook type of narcissism that comes to mind when most people hear the term “narcissism.” It’s also known as high-functioning, exhibitionist, or classic narcissism. These narcissists are extroverted, dominant, and always seem to be pursuing power and prestige. They believe that they’re a step above everyone else, that they’re smarter, better-looking, and more powerful. Grandiose narcissists brag about themselves and will put down others as a way to raise their feelings of self-importance. They’re often rude, insensitive, and even cruel. They ignore, are unaware of, or don’t care about how their behavior affects others.
In the case of narcissistic mothers, they view their children as extensions of themselves rather than as people in their own right with thoughts, feelings, perceptions, goals, ideas, dreams, and desires of their own. For narcissistic moms, children are a means for obtaining admiration and validation. As we’ve seen, the false face behaves socially acceptably and imitates empathy. This makes narcissistic moms highly emotionally invested in perpetuating their false face. Keeping the false face frontward makes a narcissistic mother appear to be kind, compassionate, and empathetic. Her children will always be a means of gratifying and escalating this false self.
Vulnerable narcissism is the other type. These narcissists are also known as fragile, compensatory, self-effacing, or closet narcissists. They have the same characteristics as a grandiose narcissist, except they would rather stay behind the scenes instead of being in the spotlight.
Because they prefer to stay away from attention, they’re harder to recognize. They can go a long time before being discovered to be a narcissist. They’re often quiet, shy, or reserved, but they’re still emotionally demanding and draining for others to be around. Like grandiose narcissists, they feel entitled, but they’re also insecure. They can be generous with their time or money as a way of getting compliments, affirmation, or praise, but because of their self-doubt, they would rather associate with people whom they idealize. They choose to attach to talented, famous, or influential individuals to satisfy their need to feel special.
Like grandiose narcissists, vulnerable narcissists believe they’re faultless, and they get irritated when others fail to see their perfection. Their lives revolve around the task of convincing everyone of their greatness. They often present themselves as victims, regardless of the circumstances. They enjoy playing the victim role (I call it being a “poor me”) to get attention in the form of sympathy or pity.
Vulnerable narcissists are prone to depression, mainly because they think that their life doesn’t align with their ideas of what it should be or what they’re entitled to. This inconsistency may cause them to act impulsively without considering the consequences. For example, they may abruptly quit their job before finding another because the work or their coworkers or supervisors don’t match their expectations or fantasies.
Narcissism “subtypes” describe the method that grandiose or vulnerable narcissists use to get their emotional and egotistical needs met, known as “narcissistic supply.” If the way of getting their narcissistic supply is easy to spot, the individual is probably an overt narcissist.
While all narcissists will brag, take advantage of people, and speak negatively about others to make themselves look superior, overt narcissists will do these things in distinct, very noticeable ways. For example, overt narcissists attract attention to themselves directly in ways such as over-dressing, or dressing provocatively, talking too loudly, wearing attention-getting makeup, hairstyles, or accessories, or driving conspicuous vehicles. They require admiration, and if they don’t get it, they react with rage, ridicule, mockery, or humiliation. They like to use charm and flattery so people will like them although they’re arrogant, proud, and view others as insignificant or as competitors to conquer. They feel entitled and expect special treatment.
Covert narcissism, on the other hand, is subtle, and it can be tricky to identify. Covert narcissists are more cautious and reserved in the ways they get their supply.
If we find ourselves denying, minimizing, or making excuses for someone’s behavior, that’s a red flag. If you start feeling like a detective on the lookout for reasons to explain someone’s behavior, pay attention to that. They could be a covert narcissist.
Because of the reserved way that covert narcissists get their supply, it’s understandable that covert narcissistic moms get their supply mainly from their children. It’s about how her children make her appear as a mother. Whatever you do to make her look good in front of others is a form of supply for her. If you give her a gift, she’ll brag about it because receiving a gift from her child makes her appear to be a well-loved mother. When she gives you gifts, though, there are always “strings” attached. She can’t give for the sake of giving. She expects something in return, in the form of loyalty, emotional caretaking, secret-keeping, or admiration.
Taking care of her needs will be number one on her priority list, and her children’s needs will be further down. If you question her, she’ll assume you’re challenging her, and she’ll become defensive, maybe violent. She doesn’t respect your boundaries or your privacy. She’s totally at ease going into your personal space, looking in your purse, reading your diary, listening to your phone conversations, reading private mail and documents, and sharing your personal and private information with others. Because of this, you’ll feel a sense of shame in multiple areas, but you won’t realize that these behaviors are its source.
If your mom is a covert narcissist, you may sense that something isn’t “right” in your relationship, but you can’t quite “put your finger on it.” It could be the way she expresses herself, or that things she does or says confuse you. Sensing that something’s not adding up, but not being able to identify what it is can stir up feelings of anxiety and the desire to avoid her. If your mom is a narcissist, it can feel like she’s sucking the life right out of us; we may feel exhausted after spending time with her, and we don’t understand the reasons why.
As kids, if mom is a covert narcissist, we can’t exactly avoid her, so we’re likely to become hyperaware of her moods and behaviors instead. Our intuition, our gut feelings, alert us when something’s going on that we don’t comprehend. We know we need to be careful, and we may be sensing danger.
If your mother is a covert narcissist, your sense of self-preservation will more than likely intensify over time, causing you to become exceptionally alert and aware of your mother’s behavior. You might have ongoing feelings of uneasiness when you’re with her; it may feel like you’re not entirely emotionally or physically safe. Those of us who are children of covert narcissists may have started feeling distrustful of our mothers without having a concrete reason, and this can make us question our judgment. That’s the last thing we should do!
If there is no professional diagnosis, it doesn’t mean we imagine the problem or that something’s wrong with our perception. We’re sensing something that we can’t physically see or explain, but it’s still authentic. Our intuition is real. When it alerts us, we need to pay attention.
Covert narcissist traits make it difficult for others to see anything “wrong” with mom. Most of the time, there’s nothing concrete to point to. Sure, we have lots of examples of her strange and confusing behavior, and we can speak at length about her unusual way of thinking, perceiving, or expressing herself, including that she’s either the victim or the hero in any scenario. Without a broader context or the experience of living with her, it’s difficult for others to see that there’s something fundamentally inappropriate going on. The biggest reasons for going undetected as a narcissist, I think, are the use of the false public self combined with subtle forms of manipulation and mind games like gaslighting and triangulation. All of these make it very hard for others, who only see her false face, to recognize her as a narcissist.
A covert narcissist mother tends to employ passive-aggressive behavior: for example, sulking, giving backhanded compliments, using procrastination and withdrawal to avoid interaction or activity, and refusing to talk (Cherry 2019). They enjoy guilt-tripping and pushing responsibilities on us that aren’t ours. They also like causing conflict between us and others. She uses a manipulative tactic called “triangulation”: when one person manipulates the relationship between two other people by controlling the amount and type of communication they have. She controls the narrative, which generates rivalry between the two parties and acts as a way to “divide and conquer,” playing one person against the other. My mother thoroughly enjoyed this game. She did it with me as well as cousins, aunts, and friends. A therapist once called it “stirring the pot,” and I’ve held onto that analogy.
Triangulation is toxic, but you can learn to use techniques and tools to deal with it in a whole new and healthy way. For instance, you can start speaking directly to the other person in the triangle to remove your mother’s input. Get your information directly rather than from your mother and suggest that others do the same. At the time I learned how to handle triangulation, I was decisively starting to take my personal power back. I was no longer willing to accept lies or gaslighting, and I started speaking up for myself. That was the beginning of my recovery. It’s called “setting boundaries,” and I write more about that in later chapters.
A covert narcissist-mom also likes to use “exclusionary behaviors,” such as withholding affection and attention from us or temporarily withdrawing from our lives. Then she’ll shower a specific person with copious amounts of love and attention. When she does this, it can feel like a punch in the gut, like she’s punishing us. That’s because it’s exactly what she’s doing, and it’s deliberate. It gives her a rush of power and superiority.
She has no empathy and can’t understand how we feel, but she knows that at that moment, she’s in control and has the power to hurt us. When you feel excluded, it can become a great time to practice getting in touch with your emotions by becoming self-aware and practicing mindfulness. Validate yourself by acknowledging how her behavior makes you feel. Do you notice any patterns when she’s about to make you feel like an outsider? Is there a way to halt those patterns before they start? If not, then practice getting comfortable with being an outsider. When you’re excluded, practice controlling your emotions and recognizing your triggers. Think of your triggers as little suitcases that you need to unpack and examine the contents. You’ll be surprised at what you find.
When you’re ready, you’ll begin to apply a bit of loving detachment and set some boundaries around the exclusionary behavior. (You’ll learn more about detachment and boundary-setting in later chapters.)
Narcissists don’t feel a sense of remorse or conscience. They believe that everything they do is justified or is someone else’s fault. They don’t take responsibility for their actions, which makes them unable to feel guilt. To feel guilty, it’s necessary to feel empathy and remorse.
Guilt is a positive and healthy thing. It’s a form of cognitive dissonance, a way of holding a mirror up and seeing the discrepancy between “this is who you say you are, but this is what you did.” We feel guilty when “who we are” and “what we did” are not aligned. This misalignment causes us to feel guilt and empathy for the person we wronged. For example, if I believe I’m a gentle, kind, and loving person, and I make a cruel remark to someone, my perception of “who I am” no longer matches my behavior: “what I did.” A gentle, kind, and loving person would not intentionally say mean things. I would be motivated by feelings of guilt to apologize for my conduct. The cognitive dissonance that guilt provides drives us to atone for our inappropriate actions.
Feeling guilty, remorseful, or apologetic are beyond a narcissist’s capabilities. We will never get an apology from a narcissistic mom. Instead, we’ll get a weird version of an excuse where she justifies or defends what she did, if she’s even willing to admit what she did. Or we may get the silent treatment until she feels she’s punished us sufficiently. It’s all so arbitrary, and somehow the message will always be that her actions were our fault.
With a covert narcissist mom, her needs and emotions always come first because they’re of utmost importance to her. Her children’s needs and feelings may or may not be relevant, depending on how she feels at the moment (about herself, about life, etc.). She sees everything as a competition, and nothing that has ever happened or will happen to her children could ever compare to what she has experienced. Her experiences are always more highly valued. This is known as “one-upmanship.”
When we’re around her, we’ll eventually develop an apprehension of saying or doing the wrong thing and a feeling of “walking on eggshells” or tippy-toeing around her to avoid upsetting her, making her angry, or setting her off. We live with a genuine understanding that we’re not emotionally safe with her. She hijacks everything we say or do and makes it about herself. Anything we say or do that displeases her will be remembered, brought up, and held against us in the future, and so we try to avoid confrontation of any kind.
The result of this focus is that we start to feel responsible for her feelings and actions. We become her emotional guardians and caretakers, even to the point that we allow her to isolate us from friends and family or to control whom we interact with.
We all need someone to talk to and share our problems with or bounce ideas off. Sharing with friends or family who aren’t familiar with toxic relationships, and specifically, narcissism, can frustrate or hurt us even more. Others don’t know that they’re invalidating us or discounting our experiences. They only know our mother’s false face. That’s why I repeatedly suggest talking to a neutral party, like a counselor who understands this disorder.
If your mother is a covert narcissist, you might notice discrepancies between her words and her actions, meaning that they don’t match up. This can make you feel edgy (that “walking on eggshells” feeling), and being in this state of mind heightens your fight-or-flight response. The fight-or-flight mode causes a sudden and quick hormone release that activates the body’s ability to deal with danger or threats. Adrenaline and noradrenaline are two of the hormones released during the fight-or-flight response; they increase blood pressure, heart, and breathing rate. We’ll talk more about the fight-or-flight response and what it does in later chapters. In the meantime, just know that mixed messages contribute to feelings of being on high alert, edginess, and confusion.
A narcissistic mom’s mixed messages are a type of communication where one party sends conflicting information to another, either verbally or nonverbally.
Mixed messages come in various packages:
What she says conflicts with what she previously said.
What she does conflicts with what she previously did.
What she says conflicts with what she does.
What she says conflicts with her facial expressions or body language.
An example of “words not matching facial expression/body language” would be when mom says she’s happy to see you, but she frowns, and her tone of voice is sarcastic. This would be confusing because of the conflicting information you’re getting: “happy” means that a person’s face would show joy, usually by smiling. A happy person would not frown. “Sarcasm” is used to mock or convey contempt. It’s used to inflict pain and is often described as wounding.
Do you see how these mixed messages can cause feelings of confusion? In this example, an empowering response would be: “I’m confused. You say you’re happy to see me, yet you look so ______ (angry, sad, depressed, etc.) I don’t get it. What’s going on?” This response puts the confusion back on her. It informs her that you’re aware of what she’s doing, and it sets the expectation for her to clarify her communication. It signals that you’re not going to tolerate that kind of behavior any longer. It’s empowering because you don’t have to accept the confusion or ruminate over it anymore.
An example of “words not matching actions” would be when mom brags about how caring and empathetic she is, but you haven’t seen any evidence of this. There’s a term for this behavior; it’s called virtue signaling. When a person indeed possesses a character trait, they don’t have to announce or advertise it. They simply live it, and people notice. Covert narcissists want us to believe what they tell us about themselves, instead of what we see for ourselves. I view this as another form of gaslighting.
Conscious awareness: Be aware and make conscious choices before acting. Self-awareness releases us from making impulsive and potentially damaging decisions.
Self-care: We can only choose to focus on and be responsible for ourselves, our own thoughts, actions, and behavior. The good news is that we can change ourselves with patience, persistence, and practice. We can take responsibility for getting our needs met instead of waiting for someone to change or meet our needs for us. We are in control of ourselves, and no one is responsible for us but us.
Weekly lessons, strategies, and homework to start you moving forward from the effects of hurtful or toxic relationships, dysfunctional thinkers, and Lemon Moms.
I AM: A Guided Journey to Your Authentic Self, Workbook and Journal
A step-by-step method to learn how to write the highest vibrating, most powerful affirmations to manifest love, positivity, peace, self-confidence, motivation, success, and other wonderful things.
As a result of growing up in a dysfunctional home, and with the help of professional therapists and continued personal growth, Diane Metcalf developed strong coping and healing strategies. She happily shares those with those who want to learn and grow in their own recovery journies.
Diane is an experienced advocate, speaker, and writer on narcissism, family dysfunction, and abuse. She draws from her personal childhood experiences, as well as her work in human service fields like domestic violence and partner abuse. She holds a Bachelor of Arts degree in Psychology and a Master of Science in Information Technology.
Her transformational books about healing and moving forward include the highly praised “Lemon Moms” series. This emotionally supportive collection explains narcissistic traits and teaches how to reconcile past hurts to begin self-nurturing, healing, and moving forward.
Using Affirmations to Heal Narcissistic Abuse Syndrome
When we grew up in dysfunction, especially in narcissistic homes, we couldn’t do anything right. Whether intentional or not, if we had a narcissistic mother, her “ emotional daggers” hurt us deeply. Long after we left home, that cruel, critical voice stayed with us inside.
We may have tried convincing ourselves that we were over-reacting, that she didn’t mean any harm, or that it never even happened. Denying the reality of our childhood and allowing emotional wounds to remain unaddressed and unhealed leaves us unable to face life’s challenges in an adult manner. Our unhealed triggers and our wounded inner child keep us stuck, perceiving, feeling, and responding like a frightened child.
When we’ve done the work and progressed through the stages of Narcissism Awareness Grief to arrive at Acceptance, it feels as if a burden has been lifted. Suddenly we can see clearly. We are finally able to face ourselves and confront the reality of our past fully. It is as if blinders have been removed from our eyes; we can see our past; where we came from, who we were, who we are, and who we can be. And we’re not afraid or threatened by it. We have a sense of understanding and a new feeling of personal power. We know what to do, and we know we’ll be OK.
We feel a sense of gratitude for allowing ourselves to question those unsupportive inner voices and challenge them. Now, we no longer feel the need to push them away. Now, we can sit with them and observe. And as we watch, we see our story unfold. We write and talk about it. We acknowledge the courageous little child we were, faced with a childhood full of confusion, doubt, and shame, and we feel compassion for ourselves.
Healing Affirmations can help each stage of Narcissism, Awareness Grief, and afterward, set boundaries and replace codependent thinking and behavior with healthy ones.
What are Affirmations?
An affirmation is a simple positive statement made in the present tense. It impacts the conscious and the subconscious minds. By believing in a particular thought and saying it regularly, you begin to attract more positivity and higher vibrational people and things into your life.
The Law of Attraction is a viewpoint proposing that thinking positive thoughts bring about positive results, and negative thoughts bring negative ones. The theory is based on the belief that thoughts are a form of energy. So, positive thoughts attract positive energy; positivity, and success in health, finances, relationships, etc. As the “Law of Attraction” states, “like attracts like.”
“Healing” affirmations are positive statements about your well-being. They are based on the belief that your thoughts influence your physical and emotional health. The best news is that you don’t have to be sick to use healing affirmations!
Saying your affirmations to yourself is all about becoming your “authentic self.” You are more easily able to connect with your authentic self when your vibration is high. When we are not vibrating highly, unhealthy, unsupportive inner dialogue can remain our default way of life.
Positive affirmations work best when they are highly personal. They are a self-talk approach that creates a motivating outlook on life. Affirmations help you elevate your emotional vibration when you’re in a lower vibrational pattern feeling emotions like fear, worry, anxiety, doubt, or powerlessness. Using positive affirmations is one of the quickest ways you can raise your vibration. They are a powerful tool for manifestation and can lift your attitude at the same time.
As you continue to use your affirmations, your vibration will increase, and you’ll notice you feel lighter, happier, and more peaceful. You’ll begin to attain your goals, fulfill your desires, and attract the people and experiences you want.
How Affirmations Work
Affirmations remind us of who we are and who we want to be. They help us to create our most authentic selves and connect us with our higher selves.
The journey out of codependency means finding ourselves, discovering our true selves, our authentic selves, for the first time. When we are caught up in codependent behaviors, we don’t have an authentic self. In his book “Codependency, An Emerging Issue,” Robert Subby says that it results from household rules preventing the “open expression” of feelings. (Pompano Beach, FL, Health Communications Inc.,1984, pp. 34-44)
Listen to your intuition, and your inner voice before you begin writing affirmations. Let your inner compass direct the course of your life. What is your inner voice telling you? What do you need to work on? When we use affirmations, we honor ourselves, listening to our intuition and higher power to become our authentic selves.
Allow the journey to begin because you love yourself.
The Power of Optimism
Affirmations are written and designed to promote an optimistic mindset. Optimism is a powerful attitude! Affirmations have been shown to help reduce the tendency to dwell on negative experiences (Wiesenfeld et al., 2001.)
When we replace negative thoughts with positive statements, we create a whole new hopeful and flexible narrative around “who we are” and what we can accomplish.
There are three main ideas underlying self-affirmation theory, and correctly written affirmations work according to this theory:
First, by using positive affirmations, we can change our self-identity. Affirmations reinforce our newly created self-narrative; that we are flexible, moral, and capable of adapting to different conditions (Cohen & Sherman, 2014.)
Instead of viewing ourselves in a “fixed” or rigid way, for example, as “lazy” or “selfish,” when we are flexible, we can see ourselves as much more. We can adopt a wider range of “identities” and roles, which means we can define things like “success” differently. This means that we can view the various aspects of ourselves as positive and adapt to different situations more easily (Aronson, 1969.)
Second, self-affirmation theory maintains that self-identity is not about being exceptional, perfect, or excellent (Cohen & Sherman, 2014). Instead, to be moral, flexible, and good, we need to be competent and adequate in areas that we value (Steele, 1988.)
Third, we maintain our self-integrity by behaving in ways that genuinely deserve acknowledgment and praise. This means that we say an affirmation because we want to live that particular personal value.
What the Research Indicates
Affirmation research focuses on how individuals adapt to information or experiences that threaten their self-image. Claude Steele, a social psychologist and emeritus professor at Stanford University, promoted self-affirmation theory in the late 1980s (Steele, C. M. 1988, Cohen, G. L., & Sherman, D. K. 2007). Today, self-affirmation theory remains well-studied throughout social psychological research (Sherman, D. K., & Cohen, G. L., McQueen, A., & Klein, W. M. 2006).
Using self-affirmations can help us cope with threats or stress and can be beneficial for improving academic performance, health, and well-being. (Cohen, G. L., & Sherman, D. K. 2014).
Self-affirmation theory has led to research in neuroscience, investigating whether we can “see” how the brain changes using imaging technology when using positive affirmations.
MRI evidence suggests that specific neural pathways increase when we speak our affirmations (Cascio et al., 2016). The “ventromedial prefrontal cortex,” involved in positive valuation and self-related information processing, becomes more active when we speak positively about our values (Falk et al., 2015; Cascio et al., 2016).
Falk and her colleagues focused on how we process information about ourselves. They found that when we practice positive affirmations, we’re more able to perceive “otherwise-threatening information as more self-relevant and valuable” (2015: 1979). This can have several benefits.
Evidence suggests that using positive self-affirmations is beneficial. Here are six examples from the experiential research:
Positive affirmations have been shown to decrease health-related stress (Sherman et al., 2009; Critcher & Dunning, 2015.)
Positive affirmations have been used effectively in Positive Psychology Interventions (scientific tools and strategies used for increasing happiness, wellbeing, positive thinking, and emotions, (Keyes, Fredrickson, & Park, 2012.)
Positive affirmation may help change the perception of otherwise “threatening” messages (Logel & Cohen, 2012.)
Positive affirmation can help us set our intention to change for the better (Harris et al., 2007) and eat more fruit and vegetables (Epton & Harris, 2008.)
Positive affirmations have been positively linked to academic achievement by lessening GPA decline in students who feel left out at college (Layous et al., 2017.)
Positive affirmation has been demonstrated to lower stress (Koole et al., 1999; Weisenfeld et al., 2001.)
The Benefits
As we’ve seen, positive affirmations can provide health benefits by helping us to respond in a less defensive or resistant way when we perceive real or imagined threats. One study found that when using affirmations, smokers responded less dismissively to graphic cigarette packet warnings and conveyed the intention to change their behavior (Harris et al., 2007).
But more generally, using affirmations allows us to create an adaptive, broader self-concept, making us more resilient to life’s struggles. Whether it’s social pressure, health, or healing our trauma, a broader self-concept is an extremely helpful tool.
Mindfulness
When implementing any change, to be successful, you must be aware of the change you want to make throughout the day, every day. You must intentionally commit to making the change daily. We’ll talk more about intentions and intentionality later.
What do you want to change about yourself? Do you have characteristics that you criticize, judge, and scorn? Maybe you have habits or perceived shortcomings that you’d like to give up? Is there an aspect of your life that you want to develop? Your answers to questions like these can give you ideas about the kind of positive affirmations you could use.
Thoughts Become Things
Our subconscious minds accept repeated affirmations as truth, even when the affirmations are negative. Become aware of your negative thoughts.
We want to use positive affirmations to change the way we think. If they’re created with a high vibrational frequency, we are more able to attract the things we’ve always wanted but believed we couldn’t have.
But if you don’t write your affirmations correctly, it can be an absolute waste of time. The key to writing successful affirmations to achieve the life you want is to be confident that what you are saying will actually happen.
When you’ve learned how to write and use affirmations correctly, you can start manifesting your goals. It takes some practice and a bit of trial and error to figure out what works.
Short, Clear, Concrete, Positive and Present Tense
Affirmations that work the best are short, clear, concrete, positive, and in the present tense.
Use only a few words in your affirmations to make them easier to remember. To accomplish this, begin with a short phrase like:
I am…
I easily…
I joyfully…
I clearly see, hear, do…
I excitedly…
I look forward with joy to…
I look forward to the opportunity that______provides for______.
Your affirmations should be authentic, meaning that they feel doable and true. Our quantum self (our “self” at the molecular level) recognizes the truth contained within our affirmations.
The above affirmational statements are concrete. They are solid, assertive, for a reason. If you use words like “I feel,” it implies that your affirmation is temporary because feelings are temporary. Do you ever feel confident when you wear a certain item of clothing? What happens when you take it off? Do you see what I mean? The feeling of confidence may decrease or disappear altogether. When you say “I am,” it implies that it’s permanent, no matter the time, place, or situation. It says that you OWN IT.
Know What You Want
What is it that you want to achieve? What do you want to change about yourself?
Ask yourself questions to find a concrete answer to include in your affirmations. For instance:
“How can I _______________?” vs. “I can’t because ___________. “
Do you see the difference between these two approaches? Asking questions prompts your mind to start looking for concrete answers, consciously and unconsciously. Asking questions opens up possibilities. When you tell yourself you can’t, it stops your mind from considering solutions. It prevents new ideas from forming. You can see how this would not be a good approach for trying to change your thoughts, beliefs, and mindset. So ask the questions and write your answers. Write the first thing that comes to mind without censoring or editing. I recommend this because the first answer often comes from our higher self or intuition, and is the purest, and often a most concrete form of your answer.
Think about the goals you want to achieve, then write short statements that resonate with you.
Write them as if the desired outcome has already happened.
For more information on how to use Healing Affirmations to heal emotional abuse, read book #3 in the Lemon Moms Series, Life-Altering Affirmations: Change Your Self-talk, Change YourSELF, available on Amazon and wherever books are sold.
Weekly lessons, strategies, and homework to start you moving forward from the effects of hurtful or toxic relationships, dysfunctional thinkers, and Lemon Moms.
I AM: A Guided Journey to Your Authentic Self, Workbook and Journal
A step-by-step method to learn how to write the highest vibrating, most powerful affirmations to manifest love, positivity, peace, self-confidence, motivation, success, and other wonderful things.
As a result of growing up in a dysfunctional home, and with the help of professional therapists and continued personal growth, Diane Metcalf developed strong coping and healing strategies. She happily shares those with those who want to learn and grow in their own recovery journies.
Diane is an experienced advocate, speaker, and writer on narcissism, family dysfunction, and abuse. She draws from her personal childhood experiences, as well as her work in human service fields like domestic violence and partner abuse. She holds a Bachelor of Arts degree in Psychology and a Master of Science in Information Technology.
Her transformational books about healing and moving forward include the highly praised “Lemon Moms” series. This emotionally supportive collection explains narcissistic traits and teaches how to reconcile past hurts to begin self-nurturing, healing, and moving forward.
Why Mother’s Day Sucks for Adult Children of Narcissists
Every April, TV commercials begin urging us to remember our mothers on Mothers Day, the second Sunday in May. They often portray sweet, heartwarming, sentimental interactions between mothers and their children. Watching those commercials has always been difficult for me because I longed for those kinds of interactions my entire life. Sometimes I cried when I watched them, so painful was the contrast between them and the relationship that I had with my own mother.
American culture promotes motherhood as a saintly paradigm; that mother-love is instinctual, unconditional, and spontaneous; and that all women can be loving, empathetic, nurturing mothers. Believing these inaccuracies can harm an unloved child’s spirit, keeping him or her in a state of confusion and self-doubt (“cognitive dissonance.”)
An emotionally healthy mother’s love is a powerful, constant theme throughout her children’s lives and memories; her kindness, compassion, validation, and the loving bond that they share. For those of us who don’t have that kind of mom, or that kind of relationship, or those kinds of memories, we watch others who do, and we wonder what is wrong with us. We try, but we can’t figure out why we are so unlovable. Because surely if our mothers can’t love us, it must be our fault. We must be unlovable, right?
But, the fact is, for human beings, mothering is a learned behavior; there’s a spectrum of maternal behaviors, from healthy to toxic. Acknowledging this may be helpful when thinking about Mother’s Day.
If your mother is self-important, seeks admiration, believes she’s superior, lacks empathy, manipulates and uses her children, puts others down, is hypersensitive to criticism, or believes she deserves special treatment, she may be on the narcissism spectrum. If she is, you will likely experience mixed feelings about Mother’s Day. Daughters and sons of narcissistic mothers are out there and think they’re alone. You’re not alone.
In my unhealed past, I used to spend a huge amount of emotional energy just selecting a card. These days, there is awareness and sensitivity regarding family dysfunction and the fact that not all mothers are loving and kind. It’s easier now to find a more realistic card sentiment. But in the past, I had great difficulty finding a card that wasn’t over-the-top: “Happy Mothers Day to the Greatest Mother of All Time!” or “Happy Mother’s Day to the Mother of the Year!” Seriously. They all felt like lies. While I dealt with that, other adult children of narcissists dealt with questions like: “Should I even send a card?” “Should I call her?” “Should I see her?” “Should I ignore the day?” “What should I do?”
Like other adult children of narcissists at this time of year, I was triggered by memories of an unloving, emotionally detached, uninvolved, neglectful and intentionally cruel mother. I also found myself envious of anyone who had a caring, loving mother, or who looked forward to spending mothers day with her. Every year, I experienced pain and turmoil because I was deeply codependent, and living in a state of denial about my maternal relationship. Every Mother’s Day, I was forced to face the reality of it in all its stark ugliness and demoralizing humiliation. At one point, I was actually a mother myself, yet still focused on making this day all about my own mother. I wasn’t able to enjoy what the day meant for me as a mother. Eventually I realized that something needed to change so I could experience the day in a whole new, healthy way.
Confusion and Cognitive Dissonance
If you are an empathetic person, you are naturally sensitive to others’ emotional needs. Trying to understand that narcissists don’t have this ability is difficult to understand or believe.
When our need for love and connection with our mothers is not met, we often blame ourselves. As children, we never thought there was something wrong with our mothers. Instead, we began forming beliefs that we were not good enough, and that we didn’t matter.
As adults, we took those beliefs with us and we keep returning to that parent, again and again, hoping and wishing that it will be different this time. We focus on gaining her approval, validation, acceptance, and love. We jump through any hoop she offers. And, as adults, if we’re still attempting to please our narcissistic moms, we’re putting ourselves in a no-win situation. Our failure to satisfy her will trigger more pain and confusion, and a continuation of the “not-good-enough’s” and “we-don’t-matter’s.
At some point, we may begin to entertain the idea that the problem is not us, and we might suspect it could be her. We may feel guilty for having these thoughts, yet, it’s something we need to consider.
There’s a Name For It
When I decided to actively pursue healing and personal growth, a therapist presented the idea that my mother may have an undiagnosed and untreated mental illness, most likely a personality disorder. This was exciting and validating news for me because I had entertained that idea for awhile. As I came to grasp the impact that my mother’s probable mental illness had on me, I felt a gamut of conflicting emotions.
“Narcissism Awareness Grief” (NAG) is a condition coined by Dr. Christine Hammond, a Licensed Mental Health Counselor who works with exhausted women and their families. She teaches that the loss of a mother’s love, warmth, interest, and connection is a momentous one that must be consciously grieved.
Narcissism Awareness Grief acknowledges these losses and recognizes that our mothers’ narcissistic traits have negatively impacted us. We can then begin to come to terms with how they have impacted us. Through this acknowledgment, we can break through the coping mechanism of denial and start working through the six stages of grief, to finally arrive at the final phase: Acceptance. When you fully understand and accept that you cannot change or control your mother’s perception of you, the ball is truly in your court. It’s from the point of Acceptance that your life can and will change.
Your mother does not need a diagnosis for you to determine your relationship is unhealthy. If it is, you can do something about it.
I remember very clearly what it was like to experience Narcissism Awareness Grief. As I slowly woke up to see the effects that my mother’s narcissistic traits had on me, I felt a mixture of shock, denial, disbelief, and a sense of overwhelming sadness. You see, when we discover that the traumatic lifestyle we’ve endured as children has an actual name, Narcissism Awareness Grief, it’s a massive relief. There’s an initial rush of validation, and we suddenly realize that we’re not alone, that we’re not crazy, and that we haven’t imagined any of it. Narcissistic trauma and abuse are real things, and we can recover from them. There is nothing—and there never was—anything inherently wrong with us, as we may have been led to believe.
Going No Contact, or Not
Many experts say when it comes to relationships with narcissists, that you have two choices: live on their terms (focusing on them, chasing after their withheld love, acceptance, and affection) or go “no contact.”
But here’s the rub: when a mother and adult child relationship fails, it’s the adult child who’s commonly believed to be responsible for the breach. Cultural opinions like these can keep an unloved daughter or son stuck in the place they’ve been since childhood—knowing that something’s wrong, blaming themselves, and wondering who will be able to love them if their own mother can’t. Going “no contact,” for me, felt like an “either/or” choice, having no flexibility, and was a “point of no return.” And it didn’t feel good.
I’ve never been a big fan of black and white thinking. I like seeing all the shades of gray. So, I created a third option for myself. I learned how to identify complex trauma symptoms, refuse the gaslighting, heal my c-ptsd symptoms, remove the drama from our relationship, set enforceable boundaries, shut down manipulation, and upgrade my communication style.
I still have a relationship with my mother, but it’s changed significantly. I no longer focus on what she does, says, or expects, and as a result, I no longer fee humiliated, unloved, invalidated, and rejected. The difference is that our relationship is on my terms now.
If you’re interested in how I did this, I wrote a book about it, called “Lemon Moms: A Guide to Understand and Survive Maternal Narcissism.”
In the meantime…
So, what can we adult children of maternal narcissists do to feel better about Mother’s Day this year?
Here are some suggestions that may help:
Remember, it’s a day, and like most days, you can make it what you want.
Question the card. Search for a generic Mother’s Day card, if you want to send a card at all. Giving a card that says “Best Mom in the World” is an act of denial. The first step to healing is admitting that you grew up in a dysfunctional home. NO MORE DENIAL. It takes courage not to buy that lying card.
Eliminate expectations. You can’t be disappointed if you don’t expect anything to be different this year. Learn to drop expectations.
Make new traditions. Do the day differently. Celebrate yourself! Do something you enjoy, whether solo, with a friend, significant other, or your children. YOU get to determine how you will spend your time on this day.
Feel and express your feelings. Give yourself permission to feel and express whatever you’re feeling. Give yourself space to cry, be angry, feel unloved, or grieve. Acknowledge that you have reason to feel these emotions, and validate your childhood memories. Start writing it all down in a journal to get it out in a healthy way.
Shift the focus. Practice gratitude, speak healing affirmations, or do something wonderful for someone else.
Make an appointment. If Mother’s Day annually triggers anxiety or depression, give yourself the gift of scheduled time with a professional to start or continue the healing process.
Seek support. Find support groups in your area or online. Talking with others who understand narcissism dynamics can help in your healing journey. And as always, don’t try to explain it to those who don’t. Other’s who don’t understand narcissism, or haven’t gone through Narcissism Awareness Grief and healed their own wounds, may unknowingly invalidate you, causing further trauma.
Express gratitude to mothers you know who are loving and kind. Honor other women who may have given you motherly love, perhaps a grandmother, aunt, co-worker, or friend.
If you are a mother, think about your values and work to end the legacy of one-sided love. Acknowledge and be grateful for your ability to love.
Start working a recovery program so you don’t pass the legacy down to your children. If you are working on your recovery, good for you! Do the work!
On Mother’s Day, let’s honor the mothers who have given their children the gifts of love and nurturing. At the same time, let’s acknowledge the truths of the daughters and sons of the mothers who did not fit the upheld, saintly mother stereotype. And let’s applaud the mothers who are working a recovery program to change their family legacy of narcissistic abuse.
References:
McBride, K. (2012, April 9). When Mother’s Day Hurts. Psychology Today. Retrieved April 21, 2021, from https://www.psychologytoday.com/us/blog/the-legacy-distorted-love/201204/when-mother-s-day-hurts.
Hammond, C. (2019, June 29). What is narcissism awareness grief (NAG)? Retrieved August 2, 2019, from https://pro.psychcentral.com/exhausted-woman/2018/07/what-is-narissism-awareness-grief-nag/.
Weekly lessons, strategies, and homework to start you moving forward from the effects of hurtful or toxic relationships, dysfunctional thinkers, and Lemon Moms.
I AM: A Guided Journey to Your Authentic Self, Workbook and Journal
A step-by-step method to learn how to write the highest vibrating, most powerful affirmations to manifest love, positivity, peace, self-confidence, motivation, success, and other wonderful things.
As a result of growing up in a dysfunctional home, and with the help of professional therapists and continued personal growth, Diane Metcalf developed strong coping and healing strategies. She happily shares those with those who want to learn and grow in their own recovery journies.
Diane is an experienced advocate, speaker, and writer on narcissism, family dysfunction, and abuse. She draws from her personal childhood experiences, as well as her work in human service fields like domestic violence and partner abuse. She holds a Bachelor of Arts degree in Psychology and a Master of Science in Information Technology.
Her transformational books about healing and moving forward include the highly praised “Lemon Moms” series. This emotionally supportive collection explains narcissistic traits and teaches how to reconcile past hurts to begin self-nurturing, healing, and moving forward.
Did you know that if you have a narcissist in your life, you’re definitely a source of narcissistic supply for them? You’re going to need to change that.
We know that narcissists require admiration, and if they don’t get it, they may react with rage, ridicule, mockery, or by humiliating their target. Narcissists are arrogant and proud and view others as insignificant or as competitors to conquer. They feel entitled and expect special treatment.
The term “narcissistic supply” defines the admiration that narcissists need to keep their self-esteem intact, and this concept was first introduced to the field of psychoanalytic theory by Otto Fenichel in 1938. Narcissists need to take this supply of approval from the people in their environment so that their false faces can survive.
Methods for obtaining supply
Overt narcissists (arrogant, loud, insensitive to the needs of others, lack empathy, always looking for compliments) attract attention to themselves directly by over-dressing, dressing provocatively, talking too loudly, wearing attention-getting makeup, hairstyles or accessories, or driving conspicuous vehicles. They seem to be shouting LOOK AT ME!
Covert narcissists crave admiration and importance and lack empathy but are less “obvious.” They are harder to spot as a narcissist. They get their supply mainly from being rescued or emotionally care-taken, especially by their children. Taking care of a covert narcissist’s needs will be number one on their priority list. If you question them, they’ll assume you’re challenging them and will become defensive, maybe violent. Narcissists don’t respect your boundaries or your privacy. For example, a narcissistic mother would be totally at ease going into her children’s personal space, looking in purses, reading journals, listening to phone conversations, reading private mail and documents, and sharing their personal and private information with others. (Because of this, they’d feel a sense of shame in multiple areas but won’t realize that these behaviors are its source.)
A narcissist likes knowing we are hurt when they use the “silent treatment” to actively ignore us. this is a form of power and control. Our pain demonstrates that they are so powerful that they can devastate us whenever they choose. Our pain is their narcissistic supply.
Remember, narcissists don’t view people as unique individuals with their own needs, feelings, goals, or lives. To narcissists, people are simply props who play a supporting role in their lives. A narcissist’s only concern is what they can get from others or what others can do for them. They have difficulty emotionally bonding with others because their relationships are all about power, control, and the benefits that they can obtain.
A narcissist cannot survive as a narcissist without obtaining narcissistic supply. It’s an emotional food source; any form of attention, affirmation, approval, or admiration will suffice. They feel a sense of power and importance from any emotional reaction. Any emotion—fear, sadness, anger, shame, whatever—will do, because it feeds the “false self,” everything the narcissist would like to be, but is not. Narcissistic supply makes the false self stronger.
Why do they need supply?
Securing narcissistic supply keeps a narcissist’s false self working in an automatic cycle: project the false self, receive the supply, empower and strengthen the false self, and repeat.
The cycle repeats itself because it provides feelings of power, control, and importance. Narcissists thrive on these, feeling formidable, even omnipotent, after obtaining supply. It leads to a “narcissistic high,” which potentially makes them more dangerous; you won’t be permitted to share your thoughts or feelings when your narcissist is on a high. They won’t take any challenge lightly and will go for the win at any cost to prove their supremacy. They’re not interested in what you have to say or how you feel. It’s all about them.
After going through this cycle with a narcissist a few times, we get it. We understand that they’re more powerful than we are—that it’s always about “winning,” and they’ll be delighted to win at our expense. In their mind, they’re always right, and there’s no use trying to have a conversation or share an opinion because they’ll become combative. Eventually, we’ll end up feeling defeated, unloved, and insignificant. We’ll learn to walk on eggshells and to appease, please, and pacify. We’ll anticipate their needs and moods and act accordingly. Do you remember what that’s called? Yep! Codependency. We become codependent.
A narcissist is often revealed during a time of crisis, conflict, or high stress. When they’re pressured, and it’s hard for them to control their emotions, their lack of empathy is exposed. When they feel threatened, they go for the “win”, even if it threatens important relationships. What’s said or done won’t matter. Winning matters. High-pressure situations show how shallow their emotional connections are. Our shame, humiliation, and embarrassment are their narcissistic supply.
How to deny the supply
A tool that I use when it comes to denying a narcissist their supply is to respond calmly or not at all. I do that along with using positive detachment.
“Not responding”(aka “shutting up,” or “not taking the bait”) works because it removes the possibility of giving emotional feedback and responses. Emotionally responding is a form of “narcissistic supply.” Giving a narcissist any amount of emotional response validates and affirms their perspectives and behavior. They thrive on any and all interaction and attention, especially when you become emotionally unhinged during the interaction. Narcissistic supply makes a narcissist a stronger narcissist.
If my mother (or anyone) pushes my buttons in an attempt to trigger an emotional response from me, I do not take the bait, I do not pick up the proffered tug-of-war rope, and my mouth remains shut. I deny them their narcissistic supply. I do this consistently and repeatedly because it indicates that I’m OK with whatever they think or do and that I will not react. The reaction is what they’re looking for, hoping for, and waiting for. The reaction is their narcissistic supply.
Not engaging, not defending, and not arguing back, requires mindfulness and practice, and it’s worth the time and effort to learn how to do this. Knowing how to control your responses, also known as “regulating your emotions,” is also part of the process of learning how to “positively detach” and also to maintain your boundaries.
As you may know, having a conversation with a narcissist feels like a struggle, a game of emotional tug-of-war. When you drop your end of the rope, the game stops. It can’t continue unless you pick up your end and start pulling again. So, no more games! You don’t have to explain that you’re no longer playing or why. Your actions speak loud and clear: when you drop the rope, you’re demonstrating that they have no more control over you. Dropping the rope is an aspect of not responding, positive detachment, enforcing a boundary, and demonstrating self-empowerment and self-love. If you haven’t tried it, I can tell you from experience that it’s very empowering.
Detaching with love and not giving emotional supply to a narcissist means that I listen and don’t rush in to fix problems or rescue them from the consequences of their choices. If we disagree, I don’t argue or try to change their position; I state my opinion, and I accept that they are entitled to have their own opinion. We don’t have to agree. I don’t steal their personal power, and I leave them the dignity to deal with their own problems and consequences. If they instigate, I don’t pick up the tug-of-war rope; instead, I might end our conversation. All of these are forms of boundaries that I maintain. I emotionally disconnect when they’re baiting or instigating to try to get me to react.
“You do not have to engage in every argument to which you are invited.”
Unknown
Be a rock… a gray rock
“Gray Rock” is a term coined in 2012 by Skylar, a blogger who wrote the article “The Gray Rock Method of Dealing with Psychopaths” (2018).
If you’ve never tried the “Gray Rock” method, you’re missing out on a really effective tool.
Gray Rock is a technique that causes emotionally unbalanced people to lose interest in you. The method completely removes any emotional charge or drama from your interaction with them. When you use Gray Rock, it removes all narcissistic supply.
To use the Gray Rock method:
Appear calm, even if you’re not.
Maintain eye contact. Do not look down or away.
Use the following responses when applicable:
I’m sorry you feel that way.
I welcome your opinion, but I feel good about my choice.
I have no right to try to control how you see me.
I accept how you see me.
I accept how you feel.
You’re entitled to your reality.
Your anger is not my responsibility.
It’s possible. I guess it could be true.
I’d like to continue this discussion, but it seems that we don’t share the same perspective. Maybe when you’re calm, we can resume this conversation in a mutually respectful way. (This is an example of enforcing a boundary as well.)
In a nutshell
These three approaches focus on letting the narcissist run their own life and solve their own problems while you take care of yours, your life, and yourself. Learn to let go of the desire to control the narcissist and the outcomes of your interactions with them. Focus on the next best thing for you.
Start taking these steps today to deny your narcissist their emotional food. When they realize that you are no longer a satisfying source of supply, they’ll look for it elsewhere.
from Lemon Moms: A Guide to Understand and Survive Maternal Narcissism
More tools
Conscious awareness: Be aware and make conscious choices before acting. Self-awareness releases us from making impulsive and potentially damaging decisions. Practice mindfulness.
Weekly lessons, strategies, and homework to start you moving forward from the effects of hurtful or toxic relationships, dysfunctional thinkers, and Lemon Moms.
I AM: A Guided Journey to Your Authentic Self, Workbook and Journal
A step-by-step method to learn how to write the highest vibrating, most powerful affirmations to manifest love, positivity, peace, self-confidence, motivation, success, and other wonderful things.
As a result of growing up in a dysfunctional home, and with the help of professional therapists and continued personal growth, Diane Metcalf developed strong coping and healing strategies. She happily shares those with those who want to learn and grow in their own recovery journies.
Diane is an experienced advocate, speaker, and writer on narcissism, family dysfunction, and abuse. She draws from her personal childhood experiences, as well as her work in human service fields like domestic violence and partner abuse. She holds a Bachelor of Arts degree in Psychology and a Master of Science in Information Technology.
Her transformational books about healing and moving forward include the highly praised “Lemon Moms” series. This emotionally supportive collection explains narcissistic traits and teaches how to reconcile past hurts to begin self-nurturing, healing, and moving forward.
Trauma bonds occur over time through the use of “intermittent reinforcement,” which is a type of behavioral “conditioning” where a reward (or a punishment) is given irregularly instead of every time the desired behavior is observed. In other words, periods of abuse are interspersed with periods of kindness (or the absence of cruelty). This cycle of “always guessing” keeps the target on high alert in survival mode. They never know when the abuser will be cruel or kind. It’s like a game of chance, like playing slot machines or Bingo. Sometimes you win, and sometimes you lose, but it’s the possibility of winning that keeps you going back for more.
How are Trauma Bonds Created?
Trauma bonds are created in several ways:
Love bombing: The love bombing dynamic occurs when a narcissist, including narcissistic mothers, unexpectedly showers you with love, attention, kindness, or affection. Love bombing comes in various forms—gift-giving, forgiveness for past “offenses,” anything that makes you feel validated or special. Love bombing helps form a trauma bond because it’s a form of intermittent reinforcement: you never know when it will happen.
Verbal abuse: Shouting, name-calling, sarcastic comments, character assassination, backhanded compliments, insults, demeaning remarks, “put-downs,” and shaming are some examples of verbal abuse. The abuse happens on an irregular schedule, so it’s a form of intermittent reinforcement (spoken cruelty interspersed with periods of civility and kindness.) The resulting shame causes a trauma bond.
Positive reinforcement: Although it sounds healthy, positive reinforcement can also create trauma bonds. When a person (including children) is rewarded for doing something they didn’t want to do or obeying without question, there’s a trauma bond created. Healthy relationships don’t require rewards.
Victim blaming: When a narcissist blames their target (or the narcissist mother blames her child) for the cruelty inflicted upon them, they will likely believe they deserve it because they’ve been conditioned to. This belief establishes a trauma bond.
Silent treatment: When a narcissist purposefully ignores you, that causes feelings of helplessness, anxiety, and fear of abandonment. Having no control over the situation, you’ll focus on the narcissist and wait for their acceptance, however long it takes.
“Moving goalposts” (aka changing the goal): Narcissists often redefine or change their expectations, sometimes several times, during any interaction. Doing this ensures a frustrating encounter for those involved. A narcissist (including narcissist mothers) is never satisfied, and keeping you emotionally invested in their happiness creates trauma bonds.
If you struggle with narcissistic abuse syndrome you’ll often doubt your self-worth and sanity. Targets of narcissistic abuse tend to focus on their faults, failures, and inadequacies, whether they’re real or not. Sometimes these “deficiencies” began as an idea expressed by the vocal narcissist.
There are several symptoms of narcissistic abuse syndrome. Many of these are the same as those of complex post-traumatic stress disorder (C-PTSD,) which affects people who’ve experienced serious traumas.
Symptoms of Narcissistic Abuse Syndrome
Accepting an imbalanced sense of responsibility
Intrusive, or unwanted thoughts
Unhealed triggers (physical and emotional responses to similar past traumatic situations)
Flashbacks or nightmares where the target emotionally re-lives a traumatic experience
Avoiding people, places, or conditions linked to the narcissist or the traumatic event
Feeling isolated, abandoned, or detached.
Feeling alert or hyper-vigilant, or easily startled (“fight or flight”)
Negative thoughts about self and the world
Insecurity
Shame
Accepting misplaced blame
Difficulty concentrating or sleeping
Depression
Self-destructive behaviors
Involvement in abusive romantic relationships
Lost trust in family or friends
Feeling worthless or unworthy
Lost sense of self
Holding the narcissist in high esteem
Doubting their judgment and decision-making skills
Ignoring their own needs
Devaluing or minimizing their contributions to relationships
Making excuses for a narcissist’s behavior
Continually trying to please the narcissist
Attachment issues
Weak boundaries
Addictions
Anxiety
Perfectionism
If you constantly wonder about your narcissist’s emotional state, for example, what will he/she be like today? Should you try to avoid them? Or do you frequently-
think about what you could be (or should be) doing differently to please them?
believe your relationship problems are all your fault?
deal with mood swings, lost sleep, anxiety, apprehension?
These are all symptoms of Narcissistic Abuse Syndrome, and if you have any of them you may also have trauma bonds. The good news is that you can detach from the abuse and heal. Keep learning and doing the work.
Could you be feeling the effects of Narcissism Awareness Grief? Download thefree chapter to find out:
Weekly lessons, strategies, and homework to start you moving forward from the effects of hurtful or toxic relationships, dysfunctional thinkers, and Lemon Moms.
I AM: A Guided Journey to Your Authentic Self, Workbook and Journal
A step-by-step method to learn how to write the highest vibrating, most powerful affirmations to manifest love, positivity, peace, self-confidence, motivation, success, and other wonderful things.
As a result of growing up in a dysfunctional home, and with the help of professional therapists and continued personal growth, Diane Metcalf developed strong coping and healing strategies. She happily shares those with those who want to learn and grow in their own recovery journies.
Diane is an experienced advocate, speaker, and writer on narcissism, family dysfunction, and abuse. She draws from her personal childhood experiences, as well as her work in human service fields like domestic violence and partner abuse. She holds a Bachelor of Arts degree in Psychology and a Master of Science in Information Technology.
Her transformational books about healing and moving forward include the highly praised “Lemon Moms” series. This emotionally supportive collection explains narcissistic traits and teaches how to reconcile past hurts to begin self-nurturing, healing, and moving forward.
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