How to Deal with Emotional Abuse
Emotional abuse comes in many forms. Sometimes, it's years worth of a parent wearing you down. Sometimes, it's a romantic entanglement that takes a turn into this dangerous territory. It can even come in school under a dominating teacher, or at work under a bad boss. Whatever abuse you have suffered, you can begin to overcome the effects you've suffered today.
This article is best suited for adults in relationships where there is still room for choice.
Steps
1. Realize that you cannot change the other person, only your reaction to him or her . You attempt to show him or her how his or her behavior is affecting you and hope that he or she sees how badly he or she is damaging you and makes the decision to change, but ultimately you cannot force him or her to change his or her ways if he or she does not want to himself or herself.
2. Set new, reasonable terms for the relationship with clear and consistently implemented consequences. Decide (ideally together, but if that isn't possible, decide for yourself) that you're going to learn a new way of being in this relationship. Abuse most often exists because the spiritual/emotional weakness of the abuser demands the exercise of control over others (you) for emotional security. Read that again, because it's important. Abuse really starts because of insecurity or trust issues with the abuser. It is most often enabled by (1) the victim's weakness or failure to recognize the abusive behavior or (2) powerlessness of the victim, as in the case of a child enduring the emotional abuse of a parent. In adult relationships, ultimately, neither partner understands a healthy way to diffuse abuse and to establish honor. Establish that, effective immediately, all interactions will be honorable, and will specifically and especially exclude: name calling, character attacks/judgments, raised voices, spitting, throwing objects, etc. and that if either partner breaks the agreement, then separation will immediately be imposed until mutual respect is restored. Be prepared to accept that this may never happen, especially in advanced stages of abuse, and that this commitment to a healthy, respectful relationship may result in the termination of it.
3. Set boundaries. Abuse, in general, is an issue of disrespect that usually involves trespass upon individual equality and freedom due to unclear or poorly-defined boundaries. If you are on the receiving end of abuse, it's up to you to set up clear, reasonable boundaries for an honorable relationship and to consistently stick to them. Let your partner know that you now recognize your responsibility in allowing the disrespect in the past, but that this era has now come to an end. Recognize the damage incurred by the previous era and establish a commitment to obtaining the support needed to forgive and restore the peace and strength necessary for mutual respect in all of your future relationships.
4. Develop emotional intelligence. In cases of abuse, both partners are often unknowingly stuffing (suppressing) important emotions. Receivers of abuse are often uncomfortable expressing authentic, respectful anger, which is necessary to establish boundaries. Abusers are oftentimes expressing fear, not anger, when abusing. It is the "Fight" fear response that is coming through (as in "Fight or Flight"), and in order to end abuse, both partners must be willing to learn new ways of feeling and expressing their true emotions, and end the pattern of blaming, shaming, and punishing. Express your deepest and strongest feelings only in forums where they will receive the fullest respect and support, such as a diary, a blog, a group of very close friends or trusted family members, a professional and respectful psychologist (best by referral only), etc.
5. Understand the Dynamics of Relationship. Relationships are our highest learning playground. We're attracted to our partners for reasons related to our highest learning. The one we're with has the most to teach us, and often bugs us the most. If you feel that it's safe to stay and learn with your partner, then take a good look at the dynamics that are playing out that have something to teach you. If you feel you need to end it, then reflect back on what you might learn about the relationship patterns that were in place. The learning may be about valuing yourself, unwinding old traumas, or expressing emotions healthfully.
6. Source your safety. It's easy to think that your partner is in charge of your safety depending on his or her behavior, but this is not true. You are the only one who can create safety for yourself. You do this by making choices. You have an innate navigational system within yourself that allows you to make decisions which feel right for you, and which will keep you safe and happy. When you learn to pay attention to your instincts, you will know which choices are life affirming, and which ones will drain you of your energy or create chaos.
7. Get some coaching or professional help. Find a relationship coach or mental health professional who can help you with this issue. It is possible for both partners to unwind emotional abuse if they choose to. Finding a great support system, preferably one that utilizes a holistic, no-blame approach to healing domestic violence will create a healthy and successful environment for learning and healing.
Tips
- Be firm and clear with requests to make serious changes in your relationship.
- Choose to see yourself and your partner as good people who may, at this time, not know a healthy way to relate. The stress of being in abusive relationship creates hyper-sensitivity. Learning how to relate to one another in a healthier manner may mean there is hope for the relationship. Remember, both parties need to make a concerted effort for true improvement to be made. The abuser may need private sessions without you there. You may need private sessions without your abuser there. Simply make a commitment to yourself to learn what it is you need to know to create a loving, healthy, vibrant relationship. Blaming yourself or others is optional and only keeps the dynamic of punishment going.
- In some cases, the abuse is so severe or the abuser so unwilling to change that you just need to get out, and get out now. If you have tried to stop the abuse repeatedly without effect, or if your partner is abusing you physically as well, get out. Leave the house, do not say where you can be found, and talk to a professional counselor.