Happy Independence Day weekend. It is a lucky coincidence that this is our topic, because emotional freedom is truly about personal revolution. It is an end to collaboration with and submission to abuse. It is an end to the emotional slavery of feeling responsible for other people’s feelings and other things that are beyond our control.
Emotional freedom is something that might be difficult to imagine when we are in the first stages of healing — especially if it’s the first time we’ve ever processed an abuse-related trauma all the way through to the end. At least once, we need to go through all the stages to take a good look at patterns of denial or bargaining that made us vulnerable to abusers or tolerant of their behavior. We need to develop internal strengths — like easy access to anger and confidence in our rights to defend ourselves — that might have been suppressed before. We need to learn for ourselves that we can live through loss and letting go, and actually learn something from it.
But if we get to this point — thinking about the idea of emotional freedom and working on developing it in ourselves — we are close to the end of fully integrating this experience. Turning it into a gift rather than a disaster, and coming out of this long tunnel with our new selves in a new world.
What does respect have to do with it?
In the last article on self-love, the concept of respect was introduced. It is connected to self-love, because as we come to love, trust and believe we are entitled to care for ourselves, we develop a sense of separateness. Of boundaries. We come to realize that we have private interests, concerns and needs. They belong to us. They are our responsibility. They are also the sources of good in our lives. And we are entitled to explore them, define them for ourselves, pursue them, and plan our lives around them.
If anyone reading this finds the last paragraph triggering an emotional reaction, a feeling like you really need to get away from this article, go find something else to read here on LoveFraud, you have clear evidence of something important in yourself. Because that paragraph contradicts all the emotional training of abusive, enmeshed, victim-rescuer environments that demand loyalty, silence and compromises of identity and self-respect in order to be loved or simply survive.
The first time I ever encountered information like that, I read it over and over. The words made sense. But they didn’t compute. I had phrases popping up in my head like “easy for you to say” and “you don’t live with the demands and pressures that I do” and “I would be rejected by everyone I need to support me, if I thought like that.”
If you are having a reaction like that, I understand and respect the reality behind it. This push-back is coming from a normal strategy for survival that works. If we are willing to give up pieces of ourselves — our independence, our individuality, our ethics, our expressiveness — we can get paid for it. One of the real challenges that every person faces in life is to walk a fine line of balancing what we can do, need to do and are willing to do to fulfill our survival needs and our discretionary (but important) wants.
Where this becomes dysfunctional and self-destructive is when our sense of what we can give away — and still survive as whole people — is broken. When we have been “trained” in some excruciating and threatening situation to deny important aspects of our identity or fundamental human needs in order to get through it. When that situation is finally over, we are often left with warped ideas of relationships. But more important, our relationships with ourselves are damaged . Because it felt like a choice, even we perceived it as life or death. Some part of us holds us responsible and simply does not trust us anymore. We may live around it. We may develop all kind of strengths to compensate. But it feels as though some wires have been pulled inside of us. As though the lights have gone out in certain rooms of our mind.
This is why, for so many people, it is necessary to find a good therapist, experienced in trauma or childhood abuse, to help us untangle these situations. The “cure” is to go back and reject the deal we made. Not reject ourselves, but to reject the unfairness and inhumanity of the circumstances that forced us to do this damage to ourselves. Do it in memory, but also in our emotional systems. To identify the causes as abusive and wrong and not respectful of our normal human needs to maintain our own integrity. And to say to ourselves, and possibly the people involved, I no longer agree to this deal. I am taking myself back.
Integrity, like respect, is one of those words that many of us barely understand. We talk about integrity in terms of ethical issues, and that’s part of it. But integrity is much more than that. The world means wholeness, like “integer” means a whole number, rather than a fraction of a number. For our purposes here, we can imagine it as having all the internal “electrical” parts that we are supposed to have — all the natural emotions, open connections among the various parts of our brain, a balanced and high-functioning nervous system, vivid sensory awareness — adding up to keen animal survival instincts and the full range of sentient consciousness we have as human beings.
If something disrupts or corrupts our integrity in any way, we feel it deeply. We live with the pain of knowing something inside of us is not right. For many of us, that pain is the way we know ourselves best. But as we start to resolve these issues, to go back and reject those deals and repair ourselves, we become more conscious of something we have mutely longed for — the simple but powerful feeling of wholeness. Our integrity.
Even if we get there by incremental resolutions of the sources of pain — which is how most of us do get there — every step forward delivers a breathtaking new awareness of who we really are. It’s not that we are special exactly, although we are. Or good, although we are. But that we are. The word “I” becomes different. It’s no longer associated with any sort of battle for recognition or acceptance or love. It is awareness of some central identity that is the backbone or hub or inner seed of everything about us.
And when we grasp this, this permanent center in us, it is easier to understand the concept of respect. Because as we look around us, we realize that every living thing is also organized around something like this. We could talk about this from all sorts of angles — genes, souls, whatever — but when we find it in ourselves, we recognize it in other lives. In this we are alike, but also separate. We can relate, and we also may find that we have a great deal in common. But our identity, our integrity is our own. As theirs are theirs. Knowing this is the cornerstone of respect. The knowledge that we have boundaries, that something inside of us belongs to only us.
Having grown-up relationships with ourselves
It’s logical that we can’t have adult relationships with anyone else, if we don’t have adult relationships with ourselves. That doesn’t mean that we lose touch with our inner child. Or that we don’t experience the less “practical” states of emotion or awareness that enrich our lives.
What it does mean that is that we take our own needs seriously. That we recognize our needs as needs. Necessary. Not optional.
A whole, healthy human identity has different layers of needs. Some relate to physical survival. Others are about emotional health, intellectual development, social connection, and more. The study of human needs has interested many brilliant people. But for me, the most helpful of them has been Marshall Rosenberg, creator of non-violent communication (NVC) and the man who introduced me to the concept of emotional freedom.
NVC is based on the premise that all people have needs, and ultimately the most effective type of communication is about sharing information about our needs. Rather than going more deeply into that concept, I recommend two brief videos on You Tube: http://www.youtube.com/watch?v=-dpk5Z7GIFs and http://www.youtube.com/watch?v=XbgxFgAN7_w&NR=1. If you find this article challenging, I guarantee these videos will help you make more sense of it.
Rosenberg points out that a lot of our language is basically about power and control. That is, keeping power and control in the hands of people who have it already. There is a lot of judgment in our language, ways to make people — including ourselves — wrong. And this language serves to separate us from our needs, or minimize the idea that everyone has normal human needs. As a result, compassion becomes subjugated to “rules.” Even though we are aware of our own suffering or the difficulties faced by other people, our responses are not compassionate or questioning of their (or our) circumstances. Instead, we are trained to assume there is something wrong with them, they are bad in some way, or they have some contagious problem we should avoid.
A few examples of this are racism, elitism and ageism — ways that we “name” other people that makes it easy to blames them or judge them, without having to consider their realities and how lack of resources may be contributing to their “lower than” status or behavior. Another example of this is the Magna Carta, the foundation of English law (and U.S law by extension), which is not about human rights at all, but only a concession by the Norman king of England to honor the property rights of Norman nobles who had come from France to claim and rule English land and the “serfs” attached to it. One of the difficulties we face as victims of sociopaths is that common law incorporates very little recognition of human needs, beyond our property rights to our own bodies, and even that is limited in many ways. The rights of “life, liberty and the pursuit of happiness” mentioned in the Declaration of Independence and free speech and religious choice in the U.S. Constitution were huge advances that shook the world of absolute monarchies.
To get back to needs, here is a partial list of needs from NVC website (www.cnvc.org), which has been developed over the years by people working with this type of communication:
Connection — acceptance, affection, appreciation, consideration, mutuality, support, to understand and be understood, trust
Physical well-being — air, food, movement/exercise, rest/sleep, sexual expression, safety, shelter
Honesty — authenticity, integrity
Play — joy, humor
Peace — harmony, order
Meaning — clarity, competence, contribution, effectiveness, growth, hope, mourning, purpose, self-expression, to matter
Autonomy — choice, independence
The first time I saw this list, I was mind-blown. It never occurred to me that I was entitled to even want most of these things. At the time, I was still struggling with whether I was allowed to feel angry, because the sociopath made me feel bad. The idea that I could unapologetically pursue any of these things in my life was staggering. All of a sudden all those internalized voices with comments like “You’re getting too big for your britches” and “No one likes a crybaby” and “You have to suffer to go to heaven” and (the monster of them all) “You owe us” became more clearly what they were. Coercive “rules” to convince me to forget about my needs.
But the needs didn’t go away, because I agreed to give them up in order to stay in that family. Unmet needs continue to generate demands and feelings. All of us are familiar with the how it feels to be treated with disrespect. You can find another list of it feels when our need are met or unmet here at the NVC website. If you want good reason to start thinking about getting your needs met, you’ll find it here. In a nutshell, would you rather feel happy, confident and fulfilled, or angry, helpless and despairing? Not a hard choice.
Empathy and self-interest
Structuring our lives to meet our own needs means several things. First it makes us responsible for our own feelings, because we realize that they are generated by our needs. If our needs are not being met, it is our responsibility to take care of ourselves. This is part of survival and also integrity. It is the essence of compassion for ourselves. Thinking about our needs also helps us interpret our experiences in ways that don’t make us wrong, but simply people who trying to get their needs met, often in situations that are not particularly supportive and that force us to look elsewhere in creative ways to keep ourselves healthy and whole.
It also makes us less inclined to take responsibility for other people’s feelings. We may empathize with them. We may see that our mothers are dissatisfied with how their lives turned out or our fathers are suffering because they feel like failures. We can see they are expressing negative emotions at us, because they have unmet needs. Or trying to manipulate us, because they are trying to get their needs met. But we also see that this is their stuff. The language they use of disappointment, anger, regrets and demands is about them — their inner landscape, how they view themselves and the world — and not about us. Even when they are trying to recruit us to their reality by making it about us.
One of the ways we can define sociopathic interactions or N/S/P relationships is that someone wants us to take responsibility for fulfilling his or her needs, in ways that cause us to abandon our needs. All the love-bombing, gaslighting, guilt-tripping and various types of abuse are just strategies to obtain this result.
A reasonable question would be: if we become emotionally independent, does that mean we become just like sociopaths? If we don’t feel responsible for other people’s feelings, does that make us unfeeling monsters?
I think you already know the answer to that. Not feeling responsible is not the same as not caring. (Just as caring doesn’t mean that we are responsible.) If we choose, we can offer support in ways that don’t compromise our integrity or well-being. We may feel sorry for our sociopath’s hard luck story and sympathize, but not agree to help him murder his ex-wife. In less extreme situations, we may give our friend or family member the gift of sympathetic attention. The key is to decide what we can afford to do without compromising our primary responsibility to take care of ourselves.
For practice in emotional independence, here are possible responses to use with people who are pressuring us, complaining about our behavior, judging or naming us (“you’re always so selfish”) or using any confusing or indirect means to get their needs met through us.
“I empathize with you, but I’m not certain what you’re telling me you want from me”
“What do you need to make you feel better?”
“Is there something you want from this relationship that you’re not getting?”
You are looking for more concrete requests, so you can decide whether you can meet their needs without damage to yourself. Often, with non-sociopathic people, these discussions are very fruitful. Both sides come to understand each other better, and often find simple things they can do for each other that un-trigger the feelings of unmet needs. (“I don’t feel like you really respect me” often turns out to be nothing more serious than a request to share the dog-walking responsibilities.)
However when we’re talking to people who are cannot be honest about their feelings, needs or wants, or actually have a control-related reason for hiding these things from us, our questions may be treated like an invasion of privacy or cause an attack of criticism, more emotional acting out, or obvious dissembling.
If we choose, we can do some empathetic probing (“I hear that you’re angry, but I’m not sure what you’re asking for.”) or suggestions about what’s going on with them (“Is this about you feeling lonely?”). But if they still refuse to say anything that sounds like they are talking about their own needs (rather than talking about us) or making specific requests, so that we can make choices about what we want to do for them, we also have the choice to stop participating in their game.
We can choose that because we meeting our own need to participate in things that are meaningful, respectful and effective. (Or whatever needs are “alive” in us at that moment.)
This is just a brief introduction to emotional independence. It’s not all about self-defense. A lot of it is about being honest with ourselves about our needs, and specific with other people about what we are requesting from them. They are free to turn us down, just as we are free to do the same. But clarity is a wonderful thing.
Imagine how much different our lives would be today if we had said to our ex-S, “You’re a charming person, and I’ve enjoyed our time together. But before we go further, you should know a few things about me. I need fidelity in my sexual relationships, respect for my decisions about myself, appreciation for what I do for you and reciprocity in all financial arrangements. And I need to be able to trust you to be honest. Anything less does not meet my needs.”
Can you imagine saying this? If so, hooray for you. If not, practice in the mirror, with a warm smile on your face as you assume the other person will say, “Wow, excellent list. I’m very comfortable with all of that, and feel the same way myself. Except that I also need fun in my life. Are you down with that?” When you can do this without worrying about what other people think of you or how this makes them feel, you’ll be a lot closer to being able to manage healthy friendships and intimate relationships. The next article is will be about love.
Namaste. The happy independent spirit in me salutes the happy independent spirit in you.
Kathy
Thanks for the links!
You’re welcome!
If you like them, there are some excellent CD sets by Marshall on Amazon. (Much better than the books, I think.) And weekend intro trainings you can find through the website. They will bend your mind, but you’ll come out of them knowing things you never imagined about yourself, as well as how to understand other people in new ways.
Kathy,
This article is incredible (though I could honestly say that about all you have written….I love your brain and heart!).
One thing that struck me was your example of expressing needs to the S, and the effect it has on clarifying the situation, and basically putting a complete stop to it.
I have done this so many times…..in my mind!
I cannot tell you how many imagined conversations I have had where I simply state my needs and then stick by them and the N/S/P’s are revealed, and then gone in a poof.
I believe, as you alluded, that this kind of self-loving and peaceable truth-telling is powerful enough to expose those who CANNOT meet us in a place of cooperation and love.
I can see it so clearly, and try not to kick myself for not having been able to do it very well with the S (understanding as I do now that I was acting on learned compulsions and fears). In my mind every one of these conversations where I speak the truth of who I am and what I need exposes them in a second and they vanish.
I have practiced NVC with friends and had really sweet results. Making us closer and more intimate friends. And recently practiced with someone a bit more challenging, but not personality disordered, or malignant, and it was effective in creating a boundary, and a distance between us. One that I feel more comfortable with. It is interesting that it can have both effects. With those that are open and interested in cooperative interaction and mutuality it is SO wonderful and connecting.
And with those that fall elsewhere on that continuum it can create tension, but still clarity. Like in my case, some disconnection and distance, which is just as well. In either case it comes from a place of love…..of self to begin, and to others, if they can receive it.
Namaste. May we all discover and honor our needs.
slimone, thanks for your post. It’s nice to find another student of NVC here.
Your report of how it works with people is similar to my experience. Some people really love the empathy. And I guess it’s easier for people to trust that our empathy is genuine when they’re our close friends. It’s so cool to see other people figure out what’s really going on with them, and see the emotional force simply evaporate in the insight. (Cool when we’re discovering these things about ourselves too.)
About it creating boundaries and distance, I’ve had the same experience. Sometimes it just really clarifies whether or not people want to be that honest. (We get spoiled with all the emotional openness here on LoveFraud and in NVC trainings. Going out into the everyday world where people throw up all kinds of walls and smokescreens as a matter of course is kind of a shock.)
But with sociopaths, it kind of takes that out to the n-th degree. I’ve mentioned before that my S once wrote me, “I suppose you’re better than me because you are so articulate about your feelings.” It was such a strange comment. But when he did occasionally open up about how he really felt, it was pretty grim. Resentful, aggrieved, isolated, desperately afraid of making the wrong move. Can you imagine, looking at the list of human needs, what was really behind all that? I think that admitting their real needs would crack those exo-personalities into a million pieces.It would never happen.
But just saying “I want,” getting our desires out in the air, so that the negotiations become about real things — not about our attempts to be the perfect partner so they’ll come to the “inescapable” conclusion that we’re worth loving — changes the dynamic in startling ways. We get clearer about our own definitions of a good relationship. Their responses make it clearer about whether they care what we want. It can serve as a kind of ejection seat out of the vagueness of denial and wishful thinking.
I understand why this is so hard to do. It changes our relationship to them. Instead of being “perfect” and unselfishly committed to their needs, it makes us separate human beings with our own ideas, needs and wants. And this is something that I think we’ve been brutally trained not to show anyone else, if we’ve come from backgrounds of abuse. It takes tremendous courage to take that position, not least because we expect to be rejected or punished.
And I think it’s why a lot of us — me included — have to take a break from relationships while we do this work of learning to believe that we not only can be, but actually want to be responsible for our own happiness. It means we have to rethink everything about how we relate to other people. And it raises a huge new question about what a good relationship actually is.
And then, of course, when we go back out into the world, we have to learn all over again how to relate. Through trial and error. Through figuring how what feels good and authentic to us. Through getting surprised by the fact that there are a lot of people who actually like us and respond to us, when we’re not worried about how they feel or how we look to them. This is undoing and redoing ourselves as social beings and it’s a big deal.
But as a friend of mine, who is going through the difficult process of discovering that most of her existing friendships are not going to survive her personal growth, said to me yesterday, “I just can’t go back. I could have these relationships, if I were willing to be who I used to be. But I can’t go back.”
Kathy, I read the article but not the comments yet. I’m off to work today. My first day back since my discharge from the hospital. I have been taking time to just take care of me. Surrounding myself with friends and relaxation. I had a wonderful time in WVA. My new guy was truly awesome. No pressures, no drama, no lovebombs. Just steady, predictable, consistent in every way. My needs were anticipated and met without me having to push or fight or beg for acknowledgment. Such a drastic change from life with the Sp ex. Mid week he will come here to meet my family and friends. We weren’t looking for this, and we have yet to define it. We are just enjoying our time together and seeing where the journey takes us. I would not have imagined all those months ago when I first came here devastated and hurt beyond belief that I would ever be found worthy of anything as I had no value. I didn’t deeply believe that, but it had been written on my heart for so long that it did resonate on many levels. Now I’m redefining myself in many ways. Finding who I am and what makes me happy is my new first job. I can finally say, me first and mean it. Not in a selfish way like others don’t matter, but just asserting my importance in the grand scheme of life. Your articles have been timely and integral to my healing. Thank you Kathy for sharing your gift and your journey with all of us. I will keep you posted on my progress, and you are all in my thoughts more often than you know. Peace and progress to all of you. Hugs.
Kathleen,
You wrote…” In the last article on self-love, the concept of respect was introduced. It is connected to self-love, because as we come to love, trust and believe we are entitled to care for ourselves, we develop a sense of separateness. Of boundaries. We come to realize that we have private interests, concerns and needs. They belong to us. They are our responsibility. They are also the sources of good in our lives. And we are entitled to explore them, define them for ourselves, pursue them, and plan our lives around them.”
Realistic and truthful. I completely accept and agree with this paragraph. As I read it, I was nodding my head in the affirmative the whole time.
I seem to be healing in leaps and bounds lately and there are not enough superlatives in the English language to express how awesomely liberating it is to finally be content and comfortable in my own unique skin.
To happily grin at my own cute quirks, idiosyncrasies, my own separate individuality. Yeah, I have flaws. Who doesn’t? But if it’s a flaw in which I consider a hindrance to psychological/spiritual growth, I work on it. If it’s my own imagined, probably mythical flaw, I shrug it off. No sense in obsessing about something that most likely does not exist anyway. Right?
I’m just too darn practical to waste one darn second of my life worrying about not being good enough. I wasted too much time on such erroneous thinking for too many years. No more, I say! I’m so done with that self destructive negativity.
I am diligent in maintaining my realistic optimistic mindset. It is not a trial, but has become effortlessly easy to be me. I like me and think I’m pretty darn cool! (ok, chill out ego, getting a bit carried away there…haha)
I wholeheartedly realize that I would not have been able to heal by myself. I needed the sources from literature written by caring psychologists, therapists, and most assuredly my beloved LoveFraud and all the beautiful peeps who share their experiences with me. And Kathleen’s most excellent essays.
I must always give credit where credit is due, not taking all of it for myself. Yeah, I took the initial step in seeking to educate myself regarding PDIs (positive choice, there) but without you peeps loving, compassionate hands and hugs I would have that priceless knowledge yet I would have been alone in my struggle for enlightenment. Now I’m solidly aware that I have never been alone. And I humbly and respectfully wish to express my sincerest gratitude to each and every one of you.
You’re awesome, phenomenal folks and don’t you dare let one living person tell you different. They are WRONG, so very wrong. I see you. I hear you. You have all touched my heart and mind in such incredible ways that I will always cherish and adore you.
Peace, Love and Joy to all….
Kimberley (aka JaneSmith)
Joy, it is so nice to hear your happy energy. And I’m glad you found something for yourself in the article.
Please take care of yourself. Pace yourself. You’re just out of the hospital. Good stress can be as physically taxing as bad stress.
And please be careful of your heart. I know you’re having fun. But it has absolutely nothing to do with being worthy. You always were and will be. It’s just what you deserve.
Namaste, sweetie.
Kathy
Oh my goodness, this must be the happy thread today.
I get a thrill from hearing where you are with yourself.
Do you remember that thing we did as kids, standing inside a doorframe with our hands down at our sides, then pushing hard against the frame with the backs of our hands for a few minutes? When we stepped out of the doorframe, our arms would rise all by themselves, like wings?
My first experiences feeling like this — experiencing myself with love and acceptance, without all the nattering negativity — reminded me of that. Or maybe falling in love. Effervescent. Zingy.
And isn’t it cool how this love makes us humble and grateful? Your words just went right to my heart. Because I feel like that so often here. My heart just blows open. We are so lucky to have each other.
Thank you so much for posting. It doesn’t seem like many people are reading this one, but the responses have just been amazing.
Namaste, Kimberly. May what you’ve got be contagious.
Kathy
JaneSmith,
Wow! I got big ole’ happy tears reading your post. I am not where you are, but not so far away that I don’t feel it, and recognize the wonder of the distance you have come. Thank-you for the ‘long view’ of healing, and I look forward to getting to a place where I find more ease in my self-loving.
lyj Joy,
Another possible love blooming here on the pages of Lovefraud. Matt too. So happy for your excitement and for asserting your lovely importance into the grand scheme. I get so lost in all the posts here, I have a hard time keeping track of people’s comings and goings (I have thought of a LF journal, so I can remember each person….). But I understand you have been hospitalized, and I am glad that you are out, and well…..and following a bit of bliss. Take good care.
Let us all learn to assert ourselves, properly, into this grand wonder!
So I hate to hijack the happy thread, I haven’t read anything in this thread yet, just glanced over it. For some reason I am having an especially hard day today. After several days of hardly thinking about the S I feel right now like I need a straight jacket to keep me from calling him!
It’s been two months now NC and that is the longest ever, it’s been much easier than I expected it to be. But I had a dream about him last night and all day I can’t get him out of my head. Then I went out with a friend and was reminded of him by where we went out, and I almost called him on my drive home. I don’t know what I am thinking I hate him and I know he is no good, but I’m feeling almost compelled to call him. WTF is wrong with me!!!!! So here I am, typing instead of texting. Please send me some willpower vibes and common sense!