[NOTE: please read the second and third paragraphs from this post before continuing. Important–don’t skip reading them!]
Of all the aspects of emotional abuse that I suffered from the family–the autism lie, the bullying, the scapegoating, the explosive anger, the triangulation, the smear campaigns–in many ways, the most hurtful of all was the constant invalidation of my feelings and perspective.
This invalidation is especially cruel when one receives it as a child. Crucial psychological development is going on during those years, and telling a kid he’s ‘wrong,’ or he’s ‘making too big a thing’ out of the problems his abusers are causing, subjecting him to victim-blaming, saying his opinion ‘doesn’t count,’ etc. (all of these examples being lines I’ve heard come out of the mouths of my family, by the way), is damaging to his ability to grow self-confidence. Such invalidating, minimizing, and trivializing of one’s feelings and experiences are all forms of gaslighting.
Granted, we all have to deal with the reality of being wrong sometimes, and conflict occurs in even the best of families; but I’m talking about a consistent, systemic negation of the victim’s point of view. The victim is made to feel as though being right about anything is generally beyond his or her reach.
My late mother’s lie, about my supposedly having an autism spectrum disorder, provided the foundation for the apparent incorrectness of my perception of everything. The bullying I endured from my elder siblings, R., F., and J., only reinforced my inability to have a voice; if I tried to stand up for my rights, or challenge any of my siblings, they’d double down on the verbal abuse and physical threats, turning up the volume of their shouting at me–because allowing me to fight back would be a threat to their power over me…and emotional abuse is all about power and control.
If I tried to assert myself to my brother R., he’d say such things as, “You’re full of shit!” or “You misunderstand [Mom], just as you misunderstand everyone…” etc. If I tried the same with my sister J., she’d say, “Don’t get lippy with me!”, “I don’t wanna hear it!”, or “I don’t need to hear your attitude!”; then, she’d hypocritically judge me for not “voicing” my issues with her. If I challenged my brother F., he’d shout, “Who the fuck are you?! Oh, I oughta smack you for saying that!” They never take it as well as they dish it out.
Our mother, of course, defended them almost every time, especially J., her golden child. All of this, of course, reinforced my invalidation. Things had gotten so bad that I found myself with no choice, about three to four years ago, but to go No Contact with them. I’m sure they still blame me, and solely me, for our falling out. These people have no sense of introspection. If they had it, they’d have acknowledged the role they’ve played in this problem years ago…decades ago.
I’m sure, Dear Reader, you’ve dealt with this problem in one form or another, either with family, or in a former relationship; otherwise, you wouldn’t be reading this. Let’s face it: you’re not going to get any validation from people like that. You’ll have to rely on yourself to get it.
I’ve written other blog posts on how to ‘exorcise,’ if you will, the inner critic we sufferers of C-PTSD have. I also recommend auto-hypnosis, for the deep state of relaxation you get from hypnosis will make your mind more suggestible. And that’s where the validation of affirmations comes in.
Sit or lie down in a relaxing position, close your eyes, take long, slow, deep breaths, and become aware of every inch of your body, starting with your toes and feet, and work your way up, inch by inch, to your head. Feel your body vibrating all over, or–as I like to describe it–feel as if your body is part of an ocean, an infinite ocean of Brahman, with your body and surroundings as all gently flowing waves. No distinction between the outside and your inner Atman: it’s all soothing, peaceful water, everywhere.
“You’re completely normal.”
“You have the same right to be heard as everyone else.”
“You’re a good, decent, caring person.”
“You deserve much better treatment than you’ve been given.”
“You’re smart, capable, and talented.”
“Your feelings matter.”
“You are beautiful, inside and out.”
Feel free to make a list of your own affirmations, if you can think of ones more suitable to your situation. To get the best effect, do this meditation again and again, every night over several weeks. If you don’t like the way I have set it up, try some YouTube videos, self-hypnosis videos with positive affirmations. I like the ones incorporating ASMR.
Whatever you do, I urge you to invalidate your invalidators. Consider the source. Ask yourself, “What the hell do they know, anyway? What makes them think they’re an authority on me, or on anyone?” You don’t have to say these words to your abusers’ faces (indeed, I’d advise against that, actually): leave them to blunder about in their narcissistic delusions. It’s not your job to fix what’s wrong with them.
Instead, invalidate your abusers in your mind. You’re the only one who has to know that they’re the problem, not you.