Category: <span>Stress</span>

Setting Boundaries with Abusive Father

Ask Your Own Question!

Reader’s Question

I don’t know what to do anymore with my dad. When my parents divorced, I was 15 and I left with my dad. My whole life he always put me down, abused me in every way, manipulated me to believe anything, and even turned me against my mom. Everything he told me during the divorce turned out to be what he did, not her. So for 6 years I believed him, until I got with my husband and moved out at age 22. It turned out everything he said was a lie. He has changed me so badly that I can’t help but say sorry to anything, I blame myself for everything, I can’t take jokes no matter how small, I always put myself down, I always believe I have to do everything, and also I have to always please my father. It is now destroying my relationship with my husband. I have to call my father every day, see him once a week, and do anything he asks. I have tried so many times to end it but when he fights back, I’m not allowed to speak, he yells, fights, and even threatens to slap me. And every time I break down and back down to him. If I don’t do something soon I will lose my husband, son, everything I have. I don’t want to lose the first and only happiness in my life. He has destroyed me. I don’t know what to do and I need help.

Psychologist’s Reply

It sounds like you’ve been through some difficult years with your dad, but have also been able to gain perspective and notice the things that you don’t want to tolerate any longer. Moving out of his house seems like it was the first step to understanding his tactics as well as your own responses to them.

From your description, I get the sense that two things are happening:

  1. Your father is who he is, and it is doubtful that much of that will change.
  2. How you choose to respond to your father may give you more control in the relationship.

Sometimes, people feel powerless and trapped in the pattern of how they respond to others — especially parents. In these instances, it can be helpful to think about the amount of emotional and physical distance from your father that you might be able to tolerate. I noticed a lot of “have to’s” in your description, but I’m unsure what the consequences are if you don’t acquiesce. It sounds as if there are threats of abuse when and if you engage with him — and if someone is emotionally and physically abusive, there isn’t a healthy way to keep in contact with that individual until the abuse stops.

I’m wondering what keeps you connected to your father — is it out of obligation, the false hope of getting recognition from him, or something else? If he is willing to acknowledge and cease the abuse, I’m wondering if there is a way to set firmer boundaries without “ending it” with him — the fear of you cutting him off may be driving some of this behavior as well.

The first step I would recommend for anyone in a situation like this is to sit down and write out a schedule that would work and feel safe for you in terms of communicating with your father. Putting aside his demands and needs, if it were up to you, how often would you want to check in with him on the phone? How often would you want to see him? Would you want any contact at all with him after the way he’s treated you?

Once you have a better idea of what your needs are in the relationship (and have decided whether you want to have a relationship with him at all), it may be helpful for the two of you to sit down with a neutral third party (such as a licensed psychologist or licensed therapist) to find ways to communicate these boundaries with him in a way he can hear. It can be helpful to start with something like “Dad, I love you and want you to be part of our lives, but I have my own family that I have to put first sometimes. Can we find a way to meet someplace in the middle?” Another approach might be just to begin ignoring his calls and bids, and answering or agreeing to them only when you have the time and energy for them (and for him). You have every right to set limits on your own time and energy: they belong to you. If he yells and screams, you have the right to calmly leave or hang up the phone. In this approach, it is important for you to make a conscious effort to reach out to him — especially when you are both in a calm, neutral state. Trying to make changes when flooded with anger or frustration will only escalate the problems that already exist between you.

It can be very difficult to set boundaries with parents, or with others in our lives who pull for us to pay attention to them. Your anger toward your father is valid; it’s finding a way to effectively communicate that anger and set your own boundaries that is difficult. Talking to a licensed mental health provider may be most helpful for you given the pain you’ve experienced. I would also suggest reading Harriet Lerner’s Dance of Anger [Amazon-US | Amazon-UK] as another resource in figuring out how to express your feelings clearly while navigating this difficult relationship.

Please read our Important Disclaimer.

All copyrights for this article are reserved to ask a therapist

Unloading Stress Before it Explodes

 

Reader’s Question

I have a very stressful job in IT. I love my job — it’s probably the best job I’ve had. But I let the stress build up like a bag of garbage and I carry it around for months. Then, I usually let the bag explode on the people I love. It is usually when something is said at home. The last time I blew up I said a lot of things and did a lot of things I don’t remember. I just remember this boiling feeling rise up inside of me. My wife told me about what I said and did, but I don’t remember it. I need something that will keep me from carrying around this garbage and letting it explode.

Psychologist’s Reply

What a great way to describe how stress and frustration can build and burst when we don’t have ways to manage it or prevent ourselves from releasing it as it comes. Many people experience stress and other difficulties in the way you’ve described — they just ignore it or hope it will go away until it then takes over in a very uncontrollable way. Thankfully, there are strategies that can help anyone to pay better attention to the stresses as they come and find constructive ways to manage them rather than having them manage you.

The first step is to begin to notice and pay attention to stress itself. Do you notice it, but push it aside? Or, do you only notice the stress when it’s too late? Begin to pay attention to stress itself — especially in your body. Some people feel stress in their neck/shoulders, some feel tightness in their head, chest, or stomach. Where is your stress?

The next step is to begin to notice the events that happen before you feel the stress. Is it something someone says? Is it a work deadline you receive? Is it interpersonal tension at the office? What are the situations that seem to influence the stress?

Once you’ve noticed how the stress feels and the events that happen before the stress comes, you can begin to think more about the stressful situations — particularly the thoughts that come to you about the situations. For example, after being given a deadline, some automatic thoughts might be: “Are they crazy? That’s too soon!” or “I’ll never meet this deadline.” Notice what other thoughts snowball afterward — perhaps thoughts such as “How will I get my other work finished?” or “How will I have time to go to my kid’s game this weekend?” or “I’ll never get any down time this week,” etc.

Some people have found help in the research supported Mindfulness-Based Stress Reduction (MBSR) to help them better explore and release the stressful thoughts that can build. The program has been adapted into several workbooks that are very easy to use. The overall goal of MBSR is to build your mindfulness “muscle” through short daily practice, so that when stress comes you can manage it easily instead of letting it build, carrying it around with you, then having it explode when you least expect it.

For anyone who finds themselves in a similar situation, I like to recommend the workbook by Bob Stahl, PhD and Elisha Goldstein, PhD, A Mindfulness-Based Stress Reduction Workbook [Amazon-US | Amazon-UK]. It might be worth trying instead of carrying such a heavy load with you all the time.

Please read our Important Disclaimer.

All copyrights for this article are reserved to ask a therapist

Staying Connected to Attention-Seeking Sister

Reader’s Question

Over the years I have suspected my sister has Narcissistic Personality Disorder. Now in her late forties, her need for sexual attention is becoming more of a problem; her firm belief in her eternal sexual appeal is causing more inter-personal problems for family and friends. Knowing that any attempt to approach the problem will provoke an outburst of anger and abuse, I try to respond to her excessive behavior as I would with a child who is throwing tantrums if she doesn’t get what she wants — by largely ignoring it. However, I am beginning to realize that as she gets older, and has now been single for over six years, the same behaviors of the past seem more delusional.

Every conversation centers on her past pain, her stress, or her fear that she won’t succeed. She drinks excessively and spends beyond her means.

She has always been competitive with myself and my two brothers. She seems to want to follow career paths we choose and then becomes bored and changes direction. Recently she met my partner of three years for the first time, as we live in different parts of the country. She flirted with him openly, and now texts him constantly, imagining there is a soulmate bond — she has no idea how obvious it is, and how very embarrassing for me and my partner.

If anyone challenges her, she cuts them out of her life: she divorced her kind and patient husband six years ago because she was in love with a married man whom she considered more her intellectual equal, dismissing her husband as beneath her. She tried to seduce that married man and was rejected; when his marriage later failed due to the entanglement with my sister, my sister decided he had used her, and was no longer interested in the possibility of a relationship. When her closest friend tried to challenge her on her choice in potential partners, my sister cut her out of her life too.

When a younger man smiles at her on the street, she talks it up as proof that she is still attractive to younger men; yet whenever a man her age shows an interest, she laughs at their foolishness in thinking they are “in her league”.

After the chaos she has caused in her own personal life, she has managed to secure a part time job in the media industry, but despite being unable to handle the pressures of a professional job, she is embarking on a new course of study, hoping for a high level senior position once she graduates.

Will ignoring a sibling’s excessive attention seeking behavior just create more problems for our family?

Psychologist’s Reply

It sounds as if this has been a difficult situation for everyone in the family, and that you and your brothers (and now your partner) are at the end of your ropes in trying to manage the uproar that happens in some interactions with your sister. What I’m hearing is that you have tried ignoring her bids for attention but wonder whether that strategy could create more problems. Ignoring is certainly one way to set a boundary, and it may be worth experimenting with if it fits for you. If the ignoring is difficult to do, or isn’t working, however, some other alternatives may be worth exploring.

First, to answer your question about her behavior and a possible diagnosis, it can be helpful to try to determine a loved one’s diagnosis in an effort to help them (and yourself). I hear that you have observed the inflated sense of self, the pattern of elevating and then denigrating someone, and the interpersonal pain as possible indicators that your sister may have Narcissistic Personality Disorder. However, finding a mental health professional to meet with your sister (or with you) to better determine a diagnosis (and rule out alternatives) as well as provide treatment recommendations may be most beneficial for her as well as for your family in learning how to interact more effectively with her.

Some personality disorders share similar features. For example, there are similarities among Narcissistic Personality Disorder, Borderline Personality Disorder and Histrionic Personality Disorder. All three of these disorders are marked by longstanding patterns of interpersonal difficulty and maladaptive ways of managing interpersonal anxiety. What you describe may be more histrionic: attention seeking (particularly sexual in nature) and believing relationships to be closer than they actually are. The grandiosity and inflated sense of self may also fit with personality traits in that same cluster. However, if your sister is also having sleep disturbances along with the hypersexuality, inflated sense of self (grandiosity), substance abuse (excessive drinking) and excessive spending, she may also fit criteria for a mood disorder that is bipolar in nature. If your sister has a mood disorder (such as Cyclothymia or Bipolar II), medications can help her functioning. A licensed mental health professional can help determine a more accurate diagnosis and form a treatment plan.

Second, from what you describe, it sounds as if many friends and family have confronted or challenged your sister, and her response has been to cut them off to manage her own anxiety or pain. When a loved one pushes our boundaries, makes us uncomfortable, and can’t tolerate much confrontation, there are two things that are important to remember to do:

  • Take care of yourself as well as your loved one by setting clear, consistent boundaries, and
  • validate her pain and needs while also expressing your worry, love, and desire to help things get better.

Many individuals who meet criteria for a personality disorder (as well as individuals who experience bipolar disorder) respond much better when other people in their lives set clear and consistent boundaries on their time, energy, and what discussions or behaviors they will tolerate. Some examples of achieving both might go something like this:

I hear how much stress and pain you’re experiencing. I care about you and will support you emotionally in the hopes that things can get better. Sometimes, I don’t know what to say or how to help, though. I wonder if talking to someone else who isn’t a friend or family member who knows how to listen might make things better.

I’m so glad you finally met my partner and are interested in him as a person. Like you, he’s also busy with work, and doesn’t have much time to answer texts. He is glad to have met you, too, and looks forward to visiting with you when we are all together, but not to individual texts.

As you continue to navigate ways to stay connected to your sister and not feel angry with your sister, you (or anyone in a similar situation) may find it helpful to read Harriet Lerner’s Dance of Connection [Amazon-US | Amazon-UK].

Please read our Important Disclaimer.

All copyrights for this article are reserved to ask a therapist

10 tips for less stressful mornings

Self-esteem and confidence are major traits in individuals that affect their success. While these are a lifelong process, the foundation of it needs to be established in early childhood. Building self-esteem will allow the child to deal with difficult situations that they will encounter during their lifetime. Since parents have the greatest influence on a child’s belief, it is important for them to let their child know where they belong, how well they are doing and contribute towards developing confidence and self-esteem.

Getting Motivated to Work

Query Your Own Problem! Problem from the Reader Since I lost my job a few months ago, I haven’t been able to muster …

Associations and Borderline Personality Disorder

Photo taken by Tedeytan at http :// flic.kr / p / RRxBWN- Just for show. Request a Question of Your Own! Problem from the …

When Confidence Is an Issue

Lars Plougmann’s photo is available at http :// flic.kr / p / 6zyNNg for illustration only. Ask Your Personal Issue! …