by Paul Anderson, PhD, Psychologist, in Overland Park, KS

What Does a Well-Functioning American Family Look Like? The 5 Essential Ingredients of Optimal Family Life in a Culturally Diverse Society

Children must be shown and taught what is or is not acceptable in society. We are not born speaking a certain language, eating a certain diet, or interacting with family members in what are thought to be appropriate ways. Humans learn from their elders how to behave and conform to accepted cultural norms. Most of what we learn to do as civilized, law-abiding citizens comes from the modeling we see more than from direct instruction.

However, a person’s family life is configured by circumstances, ethnicity, and other conditions, and the parent figure(s) attempts to have a family that can produce and foster a viable next generation. Short story: parents want their children to grow up to be practical, adaptive, and able to sustain themselves as adults. The degree to which these outcomes occur for the kids is affected by the quality of the emotional and relationship environment kids grow up in.

5 Essential Ingredients for Cultivating Optimal Family Life

Here are the five foundational bones of well-functioning family life. More substance and elaboration can certainly be added, but an understanding of these basic traits will get you headed in the right direction.

1. Parents and adult role models demonstrate how to handle conflict, tolerate diversity and disagreement. Mutual respect of each family member prevents emotional abuse.

• Adults in the family understand and use rules of Fair Fighting.
• Clear, direct non-blaming communications are valued and used regularly. Active listening skills are taught to children. Skills sets for healthy expression of emotion are encouraged.
• Family members value understanding each other and reciprocal validation more than agreement and pushing for everybody to be on the same page.

2. Clear interpersonal boundaries are maintained in the family and outside the family in relationship to the larger communities such as neighborhood, state, and nation.

• A well-functioning or useful boundary clearly defines who is best suited to do what, with whom, when, where, and how. The family understands who the parents/adults are and who the children are and what’s expected of each in relation to other family members.
• Clear boundaries are maintained between the family and others defined as outside the family. The leaders in each family establish boundaries with short- and long-term consequences in mind. Boundaries may change over time to meet family and community needs or values as they change.
• Useful boundaries clarify responsibilities, obligations, and privileges. For example, family members in the role of adult or parent are responsible to raise the kids, pay the bills, and provide protection, not the children. The children are expected to play, go to school, and learn how to be socialized, productive adults. It is not their job to solve adult relationship issues.Kids play, compete, and cooperate more with their siblings than with their parents. Family members in the role of children are expected to obey family adults and house rules.Given mutual consent, parents have the prerogative to sexualize their relationship with each other as desired and may reproduce. Single parents meet their adult needs with other adults outside the family, not with children.

  At the same time, adults and parents in the family have the right/duty to make final decisions about family life. Families are not democracies.

3. Relationships in the family are valued, cultivated, and maintained with regular attention.

• Parents go on dates. Also, on a regular basis, each adult deliberately structures time with each child and cultivates one-on-one interactions.
• Siblings may squabble, but they need to have each other’s backs outside the family (say, at school).
• The family as a group does vacations and other family activities, building a deep and rich family life history and vault of cherished memories they can draw on when times are rough.

4. Children learn that, regardless of what goes on in their parent’s marriage (including divorce or separation), they can count on these four guaranteed facts:

• They are loved for who they are and are not expected to become clones or allies of either parent.
• While growing up, all their needs will be provided for by their parents, including provisioning, protection, and encouragement to pursue their unique destiny.
• Each parent has a relationship with each child that is unencumbered by the other parent in any way. Children are guaranteed minimal triangulation between their parents and are not used as go-betweens.
• Whatever happens in their parent’s marriage affects them to one degree or the other, but the marriage is none of their business: they did not cause it, they cannot control it, and they cannot change it. Proper boundaries dictate the marriage to be off-limits in all ways to the offspring of that marriage. Children don’t take sides with either parent or play the role of a substitute parental partner.

5. If or when relationships in the family are wounded or damaged, the parents/adults can demonstrate how to repair the damage.

• Children learn from what they see that it’s okay to seek emotional and mental health help, say “I’m sorry,” and deal with problems head on rather than with avoidance or denial. Parents model conflict resolution skills.
• Family members avoid blaming, judging, and criticizing each other for problems and troubles. Instead, they look at the part they play in the drama and work to improve that, rather than trying to point out each other’s faults and change them.
• Family members value and seek to enable growth, progress, and maturity in themselves and each other, not perfection.

6. Bonus Tip: What to Do When Your Family Is in a Hot-Mess Moment:

1. Parents/adults find healthy ways to get calm and stay calmer than the children.
2. As soon as possible, it is the parent/adult’s responsibility to call a family meeting. Everyone in the family must attend; no one is to be left out.
3. Openly, directly, and without blaming anyone, the crisis is discussed. Each family member is then asked to identify at least one appropriate thing they can do to restore calm and regular functioning to the family. The family leader(s) may find it useful to review the proper and useful roles and boundaries that apply to each family member.
4. Encourage members to remember and thank each person for the good they contribute to making the family a safe and supportive place to live.
5. Necessary solutions to identified problems are discussed. Family leaders use their wisdom and maturity to select the best solution(s) to problems at hand.
6. A follow-up family meeting may be scheduled to review and evaluate progress and make needed adjustments to solutions.

Aiming for Health in Your Family Life

To be sure, the above portrait of a well-functioning family errs on the side of idealism. However, with effort and persistence, movement towards these traits can happen. Give it your best shot and don’t give up. Conscious and mindful practice is required to gain and maintain clear, effective patterns of family interaction.

A family is an organic entity, living, breathing, and either growing or dying. It must be tended to, fed, protected, and nourished to be kept alive.

It never hurts to ask for a coach when learning new skills and procedures. You may wish to contact Paul W Anderson, PhD, or search for a family therapist near you for help and guidance.

Discussions about coming out typically deal with telling the parents. That makes sense, especially for young people still living at home. However, siblings play a role in the process as well: they can help ease the way or contribute to the conflict. They may have issues of their own stemming from a sibling’s coming out. No matter the situation, these issues should be acknowledged.

There are many factors that may determine how siblings react to your coming out as lesbian, gay, bisexual, or transgender: their age, their relationship with you, maturity level, parental influence, religious views, and so on. In general, if you were close before, you will probably remain close. Your sibling may even have guessed already, or maybe you told him or her first. The sibling may take your side if your parents give you a hard time. Even if the sibling is much younger than you, his or her support may be very meaningful.

On the other hand, if the relationship was not good to begin with, siblings can make the experience all that much harder. Old jealousies or resentments may have new fuel. There is a new vulnerability that the sibling can choose to take advantage of. In cases where parents are accepting of who you are, such a sibling may be even more enraged and do everything he or she can to make your life miserable.

[fat_widget_right]

When you come out, your life changes—hopefully for the better, but in some challenging ways, too. The life of a sibling can also change as a result of having a LGBT brother or sister. Sometimes siblings are pressured to take sides. In some families, they may be forced to play peacekeeper. They bear witness to anger, disappointment, fears, and criticisms that may fly back and forth. If they are of school age, they may be the butt of jokes, bullying, or even hatred. Parents and the LGBT child may be so wrapped up in their own problems that the sibling issues aren’t addressed.

When you come out, your life changes—hopefully for the better, but in some challenging ways, too. The life of a sibling can also change as a result of having a LGBT brother or sister.

Many of these issues may occur even when you and your siblings are adults when you come out. The relationship issues you had as kids may never have been resolved. Old rivalries may be stirred up, and the chance to be the “good” child may be too strong to resist. In addition, adult siblings may have to deal with the feelings and reactions of a romantic partner and/or children. If the partner’s feelings differ from the sibling’s, it could cause conflict in the relationship. The adult sibling may feel protective of older parents, sympathy or empathy for his or her brother or sister, sadness over the rift between the parents and the newly out sibling, and so on. These feelings may be subconscious, making them even harder to work with.

Naturally, there are families in which both the parents and the siblings are loving and accepting of their LGBT family member. That is, of course, the best-case scenario, an ideal outcome of coming out. When this is not your situation, however, here are some things to remember:

• Acknowledge any support you get from siblings in coming out. Share your gratitude.
• Regardless of what your relationship is like, know that your siblings may be affected by your decision.
• Be aware of how your relationship may affect a sibling’s attitude. If the relationship is poor, you may think you don’t care what the sibling thinks. But he or she can abuse this new knowledge to “out” you to the rest of the family, friends, or school when you aren’t ready.
• Don’t use your sibling as the middle person between you and your parents. Let your sibling act (or not act) on his or her own.
• Give your sibling a chance to share his or her experiences. Try to be sympathetic and offer support, regardless of his or her level of support for you.
• Remember that if a sibling is young, he or she might have questions or be confused. Talk about it. Be as open as is age-appropriate. And, hard as it may be, try not to bad-mouth your parents. Your sibling needs them.

No matter what your relationship with your siblings is like, your decision to come out is likely to affect them—and, more than likely, your relationships with them. Being aware of this, and being prepared to handle it, can help your coming-out process go as smoothly as possible.

For many, the holidays are a joyous time to celebrate our traditions, spread cheer, and love on those we care about. For others, however, the holidays bring up a lot of negative emotions. Some even dread the holidays.

Below are three tips for dealing with difficult family members.

3 Tips for Dealing with Difficult Family Members

1. Establish Boundaries Before the Holiday

If being around certain family members brings up negative emotions for you, one idea to consider is time spent with them. Think about how much time you want to spend with them during the holiday. For instance, it’s okay to put some time restraints in place. Instead of spending the entire day, you might consider spending a couple hours together. If you are traveling across the country, staying in a hotel or an Airbnb might be a better option than staying in your family member’s home.

You may want to think about an exit strategy from certain conversations.

You may want to think about an exit strategy from certain conversations. For example, if you feel like your family member is starting to get on your nerves, you might say something like, “I think I may go see if some help is needed in the kitchen.” This gives you a polite way of ending the conversation.

2. Steer Away from Touchy Topics

One of the wonderful things about the world is how diverse it is. Imagine for a moment, if everyone thought the same way, looked the same way, or acted the same way⁠—how boring the world would be? Keep in mind that many families have differences of opinions, beliefs, and faith traditions. If you are aware of your differences and know that conversations around those topics can quickly escalate, you may want to steer clear of those topics. For instance, if you have a more liberal bent politically and your parents are conservative, perhaps talking about if the president will win a re-election isn’t the best party starter. You may consider sticking to more to neutral topics. ⁠

3. Let Bygones Be Bygones

Many people struggle to let go of the past, especially when it comes to family members. If you find you fall into this camp, consider doing something different this year. For instance, if a family member has offended you and you are holding on to the hurt, think about letting it go. It could make all the difference in your holiday season.

What many people don’t realize is that holding on to grudges, resentment, and hurt feelings takes a lot of emotional energy. It impacts your mental health and well-being. Letting go of the hurt doesn’t mean you don’t do or say anything about it. What it means is that you are choosing to do something about it. In so doing, you are empowering yourself. Perhaps talking to a therapist or a trusted friend about it could be helpful.

You don’t have control over what people say or how they behave. However, you can take responsibility for how you respond to being offended. If it warrants a conversation, think about reaching out to your family member prior to the holiday and asking if you can talk to them. A simple conversation might look like: “There is something that has been on my mind that I would like to talk to you about. When would be a good time?” If they agree, set up a time to talk. It’s quite possible you can have a healing conversation, if done well. It could prove to be a life changing conversation for your relationship.

Of course, not all past offenses are so easy to resolve, and having a healthy conversation may not even be possible. If that’s the case, you still have a choice in how you will let their offense influence you. You can still choose to let the offense go, understanding that it may be about the other person and not you. You can also choose to forgive the person even when it feels like an unforgivable offense. You get to decide how you want to respond.

You have more control over your holidays and difficult family members than you may think. Decide today what type of holiday you want to experience. You may consider politely asking everyone in your family to be patient, kind, and loving. Keep the focus on your reason for celebrating this holiday season.

Psychotherapist Salvador Minuchin developed the concept of enmeshment to characterize family systems with weak, poorly defined boundaries. The entire family may work to prop up a single viewpoint or protect one family member from the consequences of their actions. In these family systems, individual autonomy is weak, and family members may over-identify with one another. For example, a child may be unable to see their own interests as distinct from their parent’s and may defend that parent’s interests even when doing so is harmful.

Enmeshment inevitably compromises family members’ individuality and autonomy. It can also enable abuse. Abuse within an enmeshed family system is a unique sort of trauma. Some survivors of such trauma may not recognize their experiences as traumatic and may even defend their abusers. Because boundaries are weak in these family systems, family members who correctly identify their experiences as traumatic may be ostracized or even labeled as abusive.

Characteristics of Enmeshed Families

Most healthy families are loyal to one another and may share certain values. In an enmeshed family, this loyalty and shared belief system comes at the expense of individual autonomy and well-being. For example, the entire family might support the idea of the father as a wonderful parent or great leader, even though he is physically abusive.

Enmeshment does not always lead to abuse, but it is a potent tool for shielding abusers from the consequences of their actions.

Some characteristics of enmeshed family systems include:

• Each family member fills a specific role. In most cases, these roles enable dysfunctional behavior from other family members. For example, the family peacemaker may smooth over conflicts the family abuser creates or might guilt other family members for attempting to build healthy boundaries.
• Enmeshment often begins when one family member has a mental health condition or substance abuse issue. Enmeshment normalizes harmful behavior and can be a way to avoid treatment.
• Enmeshed families often view dissent as betrayal.
• Enmeshed families may demand an unusual level of closeness even from adult children. For instance, an adult child with children of their own may be expected to spend every holiday with the family. If they spend a holiday with in-laws or with their own family, the enmeshed family may shun or otherwise punish them.
• Family members’ emotions are tied up together. It can be difficult to discern where one person’s emotions begin and anther’s end.
• There may be unspoken family norms that family members take for granted. Outsiders may rightly view these norms as unusual or dysfunctional. For example, an enmeshed family may have a norm of never calling the police on a family member who abuses their partner.

Some people also use enmeshment to refer to covert, or emotional incest. This is when a parent or other caregiver treats a child as a partner or equal. The parent may rely on the child for support and unconditional love rather than filling these basic needs for the child.

How Enmeshment Enables Abuse

Enmeshment does not always lead to abuse, but it is a potent tool for shielding abusers from the consequences of their actions. Enmeshed family members may be reflexively defensive of one another and view even deeply harmful behavior as normal and good.

Enmeshment can make it difficult for a person to form close relationships with other people. Without these relationships, it is very difficult for enmeshed family members to recognize that their family’s relational style is not healthy.

Even when enmeshed family members do form outside relationships, their enmeshed family may intrude on these relationships. Alternatively, the enmeshed person may view their family as normal and their partner as the problem. For example, an adult who gets married may still prioritize their childhood family over their spouse or may expect their spouse to defer to family members or accept abusive behavior.

The Trauma of Enmeshed Families

Enmeshment itself can be traumatic, especially when enmeshment normalizes abuse. In other cases, though, enmeshment is the byproduct of trauma. A serious illness, natural disaster, or sudden loss may cause a family to become unusually close in an attempt to protect themselves. When this pattern persists well beyond the initial trauma, enmeshment loses its protective value and can undermine each family member’s personal autonomy.

Enmeshed family systems are often dismissive of trauma. A parent might dismiss their drunken night of abuse as a normal reaction to a child’s bad grades. In adulthood, siblings may defend a parent’s abuse by insisting that the parent was under immense stress or that the abuse was actually the children’s fault. By dismissing trauma as normal or deserved, enmeshed family systems make it difficult for family members to understand their emotions and experiences. In this form of gaslighting, a family might consistently substitute the family’s collective judgment for an individual’s feelings. Over time, the individual family member may struggle to distinguish their own emotions from the emotions the family insists they should have.

Trauma Bonding and Enmeshment

People who experience trauma or intense emotions together may bond in unusual and unhealthy ways. Patrick Carnes developed the concept of trauma bonding to characterize these relationships.

With trauma bonding, the cycle of abuse tightly binds family members, creating intense emotional attachments. In abusive relationships, the abuser may become abusive and frightening, then apologetic and extremely loving. Some abusive parents attempt to compensate for their abuse with gifts, special outings, or intense love. Many survivors of abuse report that, when their parents were not abusive, they were extremely creative, dynamic, and loving.

This intermittent reinforcement of love and affection can be very difficult to escape. The longer it persists, the more difficult it may become for a person to leave. Abuse survivors may truly love their abusers and believe that their abusers love them, too.

Even when survivors correctly identify the abuse and establish boundaries or leave the relationship, trauma bonding and enmeshment can affect future relationships. The cycle of abuse can feel normal in these situations, as an intermittent schedule of love and affection becomes the person’s point of reference for a relationship. This may cause trauma and enmeshment survivors to seek out and remain in abusive or enmeshed relationships. It can also make it easier for their family to pull them back into the abuse and chaos.

People who grow up in dysfunctional family systems may ignore their own emotions. They may question their memories, wonder if their trauma really happened, or believe that they deserve to be abused. Even when a person is able to see their family through a more objective lens, establishing boundaries can prove difficult. Holidays, family vacations, and other times of intense family closeness can trigger old habits and lead to new trauma.

Therapy can help a person draw clear boundaries, take their emotions seriously, and move beyond enmeshment. A therapist is also an outside voice who can help a person understand that the behaviors their family normalized are not healthy and that they do not have to remain trapped in their usual family role forever.

To begin your search for a compassionate therapist, click here.

References:

1. Carnes, P. J. (1997). The betrayal bond: Breaking free of exploitative relationships. Deerfield Beach, FL: Health Communications, Inc.
2. Green, R., & Werner, P. D. (1996). Intrusiveness and closeness-caregiving: Rethinking the concept of family enmeshment. Family Process, 35(2), 115-136. Retrieved from https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1545-5300.1996.00115.x
3. Trauma bonding. (n.d.). Retrieved from http://www.abuseandrelationships.org/Content/Survivors/trauma_bonding.html

Dear GoodTherapy.org,

I’m done with my family. With the exception of my brother-in-law, they have all become angry, nasty people (dare I say racist in many cases). Their beliefs are the polar opposite of mine. Some of them believe and say things that would be very hurtful to some of my friends, and I find it deeply offensive. Of course, they think it’s my problem for being offended. Apparently there is nothing wrong with them and I just need “thicker skin.”

You know what? No. If not for our shared DNA, we wouldn’t even be friends. Why should I pretend to like you just because we were put on this earth in circumstances that caused us to have to tolerate each other?

[fat_widget_right]

I have to tell you how alone I feel right now. I hate that I feel so out of place in my own family. It feels like a choice between morality and loyalty. I choose morality. My brother-in-law tends to grin and bear it, but I can tell he is struggling with this too.

I’m not sure why I am writing. I’m just really sad right now. I don’t feel like I have a family, even though they are alive and well. And I don’t know what to do about that. —On My Own

Dear On Your Own,

I’m so sorry you find yourself in such a painful place. We are living in polarized times where the differences between us can feel like insurmountable gulfs. There are many people finding themselves at odds with friends, family members, and coworkers in surprising and hurtful ways. There is no one way to manage these hurtful experiences; we can only find the path that works for us.

People can disagree, and yet, with compassion and empathy, hear one another and find ways to connect. It sounds, however, as if you have raised your concerns with your family and have been brushed off and had your feelings dismissed. That is not what you might hope to experience from those who are, in theory, closest to you.

I hear you framing your dilemma as a conflict between morality and loyalty. Perhaps the issue is better understood as one of mutual respect of one another’s humanity.

I hear you framing your dilemma as a conflict between morality and loyalty. Perhaps the issue is better understood as one of mutual respect of one another’s humanity. You have tried to share your feelings and discomfort and have not received understanding, compassion, or respect. It would be understandable if you did not want to continue being in relationship with people who seem to care so little about how you feel. That isn’t disloyalty, that is self-preservation.

Given how hurt and isolated you feel, it may be helpful to talk with a licensed therapist about your feelings of loss and disappointment. You can explore how you want to move forward and if there may be ways to stay connected with your family that would not be so painful.

Each of us has the family we were born into and the family that we create. Both can be supportive parts of our lives, but sometimes we have to move away from one toward another that serves us better.

Best of luck,

Erika Myers, MS, MEd, LPC, NCC

Dear GoodTherapy.org,

I grew up in a dysfunctional family. I know every family is a little dysfunctional, but my parents were a special case. They were always trying to catch each other cheating. Back before cell phones were a thing, Dad would sneak down into the basement and listen on our house’s landline. Mom would hide a camera in Dad’s office. It was like a bad spy movie.

As an only child, getting caught up in their spy war was inevitable. When I started doing normal teen stuff like sneaking a boy into my room, my parents would magically “know,” even if they were fast asleep at the time. They would parrot back private stuff I said to my friends over the phone, then laugh when I freaked out. After years of gaslighting, I seriously thought I was losing my mind.

[fat_widget_right]

I know now that my parents were the messed-up ones, not me. But I still have all the habits I learned as a kid. I don’t talk about anything that could be used against me. I have a phone, but I’m leery about using it unless it’s an emergency.

I know this kind of paranoia isn’t healthy. I want to change. Coworkers and friends have told me to see a therapist, but telling somebody my darkest secrets sounds like my worst nightmare. The only reason I’m emailing you is because I know this is anonymous (and because I’m using my throwaway email).

I know deep down that most therapists would not blackmail me. But when I think about contacting one, I freak out and start thinking, “What if this is a bad one? What if they have hidden cameras in their office?”

Trust isn’t a switch I can just turn on. I have barely any faith in my own memory some days, much less in a person I don’t know. Is there a way I can get help without throwing myself into a panic attack? —Cautiously Pessimistic

Dear Cautious,

I am so deeply appreciative that you took the risk to write in with this question and share so much of yourself. Even with the anonymity and “throwaway email,” I imagine sharing the details of your life is quite unsettling for you.

Human beings are remarkably adaptable. When children grow up in unhealthy environments, they typically adapt to those environments by developing various ways of being. These include behaviors, emotional regulation, communication styles, and relational approaches. While these ways of being help children survive the unhealthy environments they’re in, they become problematic outside of said environment. As children move on to adolescence and eventually adulthood, these ways of being either lead them to find other unhealthy environments or they find that in healthier environments, their ways of being create discord.

It sounds like this is where you find yourself now. You learned not to trust, not to share, and to be cautious about what, where, and how you communicated. The good news is it sounds like you have found some healthier environments; you mention friends and coworkers who care enough about you to suggest getting help. Unfortunately, I imagine you are finding that the ways of being you developed as child are now getting in the way. Therapy is, of course, an excellent forum for dealing with this. But because not trusting and not sharing were central to your adaptation, it is terrifying to think about trusting a therapist enough to share your “darkest secrets.”

Give yourself some time to develop a sense of trust in your therapist before you disclose anything that feels too private. Also, as you move through the process, don’t be afraid to continue talking about any feeling you might have around trust between you and your therapist.

The question then becomes, how can you engage in the therapeutic process when trust is so difficult? First, I would suggest you look around at local therapists’ profiles and websites. Read a little about them and see if there are some you feel drawn to. Ask some of the friends and coworkers who have suggested therapy to you if they know of any therapists they would feel confident recommending. Once you gather a list of potential therapists, call them and spend a few minutes speaking to each. Then you can schedule appointments with a few you feel comfortable with and from those initial sessions decide who you’d like to work with.

Once you select a therapist, rather than diving right into the meat of the work, take some time to allow the therapeutic relationship to be established. You raise the question of how you can “get help without throwing (yourself) into a panic attack.” Perhaps you could begin your work by talking about the anxiety you feel about starting therapy and the fears you have about trusting a therapist. Maybe you could even work on learning some techniques to help you manage your anxiety. Give yourself some time to develop a sense of trust in your therapist before you disclose anything that feels too private. Also, as you move through the process, don’t be afraid to continue talking about any feeling you might have around trust between you and your therapist.

Finally, I just want to say that I applaud you for pushing beyond your comfort zone to consider getting help. Understandably, you have some deep-seated trust issues. And while that makes the process of seeking out and engaging in therapy challenging, it will be well worth it if you walk away from the process with a sense of healing and the ability to enrich your life with strong, trusting relationships. You deserve that.

Best wishes,

Sarah Noel, MS, LMHC

Dear GoodTherapy.org,

My dad abandoned our family when I was in elementary school. A week after my birthday, actually. At 8 years old, I was man of the house.

My mom was already bringing home all the cash, since my dad never worked. Money-wise, our family’s situation didn’t change. But when my dad left, there was no more babysitter. I had to step up and be the parent for my own brothers, microwaving their dinners, teaching them to tie their shoes, and so on. This was back when kids could still play outside without the neighbors calling child services.

At the time, I figured my dad had rejected us. I got a whole inferiority complex about it in my teens. I looked for role models in all the wrong places. Therapy helped me get my act together, but it didn’t make the hurt go away.

[fat_widget_right]

Later, my mom told me my dad was an alcoholic. He didn’t abandon us for another family. He was just getting drunk in a bar somewhere. Instead of hating myself, I started hating him. I mean, it was bad enough to choose another kid over me, but to leave me for booze? It didn’t make sense.

I’ve worked hard to move on. I have my own children now, and I raise them as best I can. But a month ago, guess what happened? The prodigal father returned. He said he’s gotten sober and he wants to be a father again. He wants to meet his grandchildren.

My little brothers forgave him instantly. They were toddlers when he left, so his absence didn’t hurt them as much. They pity my dad for having an addiction. Now they’re pressuring me to invite him to my daughter’s baptism.

I told my brothers that I refuse to let that man back into my life. If they want to spend time with him, that is their business. But I spent my whole life learning to get along without my dad. I see no reason to restart a relationship that only brought me pain.

Do I have to forgive my dad? I feel like I’m chained to this person who almost ruined my life. Am I a bad person if I want to leave my deadbeat dad in the past? —The Abandoned Son

Dear Abandoned,

You are the only one who can decide what relationship, if any, you want to have with your dad. If you choose not to engage with him, that does not make you a bad person. Simply being related by blood does not require us to sustain a relationship, particularly if that relationship feels hurtful or harmful.

I would encourage you, however, to work on forgiveness. Not for your dad’s sake, or so you can build a relationship with him, but for your sake. Holding on to pain, anger, and resentment winds up being toxic. It casts a shadow over our lives and our relationships in sometimes significant ways.

Holding on to pain, anger, and resentment winds up being toxic. It casts a shadow over our lives and our relationships in sometimes significant ways.

Your father was not able to be there for you when you were growing up. That was painful and confusing. His limitations prevented him from being the dad you wanted or needed. Nothing he does now will change that. You can, however, change your understanding of your experience if you choose to. Your dad’s addiction prevented him from showing up for his family. It must have been a powerful force for him to miss out on so much.

It might help you to find other grown children of people with alcoholism to share your feelings and experiences with. They may be able to share their stories and their struggles in ways that help you clarify your own. There are usually groups and meetings you can attend to meet others who might have similar stories to tell. I also encourage you to reconnect with a therapist to work through how you want to handle the family pressure you are feeling to invite someone who hurt you back into your life.

It is possible to have compassion for your father and to recognize his struggles and limitations without choosing to allow him into your life. Whatever you decide, leading with anger or resentment may cause you more pain and regret. If you are able to release yourself from that hurt, you may be more likely to find peace with your choices.

Best of luck,

Erika Myers, MS, MEd, LPC, NCC

Dear GoodTherapy.org,

My parents have three children, and I’m the least favorite. They’ve never said it in those exact words, but it’s obvious in the way they act. My two younger sisters are spoiled rotten. They don’t do half the chores I did at their ages. My parents pay for any clothes or gadgets they ask for. One of them is getting a car for her next birthday. Meanwhile, I’m working part time in between college classes just to afford textbooks.

Whenever I bring up the difference in treatment, my parents get really defensive. They argue they were just teenagers when they had me, so they couldn’t afford nice things like they can today. But if they have money now, shouldn’t they split it evenly between their kids? I mean, I know at 19 I’m technically an adult, but all my friends’ parents at least try to pitch in with college expenses. Mine are the only ones who don’t pay anything.

[fat_widget_right]

It’s not just money, either. I visit home every other weekend, but my parents basically ignore me. Whenever we have company over, my parents will brag on and on about my sisters, but I’m always mentioned as an afterthought. I feel like a ghost in my own house.

I feel like I shouldn’t care this much. I’m an adult, so I shouldn’t be chasing after my parents’ approval. But I can’t stop obsessing about it. I’ll literally lie awake at night, just being angry. Sometimes I’ll find myself snapping at my sisters, even though they’re just kids and it’s not their fault for being the favorites.

Is there a way I can get my parents to see how unfair this all is? I sort of want to stop visiting home, just to see how they’d react. Is that petty? Should I just accept that I’m the least favorite kid and move on? —The Unfavorite

Submit Your Own Question to a Therapist

Dear Unfavorite,

Thank you for writing. Perhaps no relationships are as complicated as family relationships. It’s not unusual for oldest children to feel like they get the short end of the stick while their younger siblings get spoiled.

Often, as the family dynamics change, there are some very real differences in what parents are able to offer their children. If your parents were teenagers when you were born, it is likely you had a starkly different childhood than your siblings. Is it fair? No. Rarely are family dynamics fair. Generally, most parents try to meet the needs of their children that they are able to meet. There may have been needs of yours they were not able to meet that they can meet now for your sisters.

It seems, though, that bringing these disparities to your parents’ attention is triggering their defenses rather than empathy for you. It could be your observations are heard as a criticism of your childhood rather than as a wish that things could be more equitable now. While there may be many reasons your family dynamics are what they are, none of this diminishes the pain you feel.

There are likely some core messages you are getting from your family experiences that are creating significant distress. Working with a therapist may help you reframe your experiences in a way that brings you peace.

It may be helpful to think about what you want in terms of a relationship with your parents independent of what your sisters are experiencing. If you would like financial support with schooling, perhaps you could ask for it—not because your sisters have so much more than you did, but because it would be helpful to you. If you keep your sisters and any comparisons to them out of the picture, you might be able to focus on your relationship with your parents and reduce the defensiveness you’ve experienced from them.

You may also want to work with a licensed professional to explore why their approval is as important to you as it seems to be. There are likely some core messages you are getting from your family experiences that are creating significant distress. Working with a therapist may help you reframe your experiences in a way that brings you peace.

Whatever path you follow, if you focus on how unfair things are, you may only build resentment that creates a barrier between you and all members of your family. If you want to have healthy relationships with your parents and your sisters, finding ways to remove resentment will be essential.

Best of luck,

Erika Myers, MS, MEd, LPC, NCC

The month of May. Tulips and daffodils remind us that spring is a time for growth and change. May is not only Mental Health Awareness Month, it is also the month in which many celebrate Mother’s Day.

For me, this year has a particularly poignant meaning. My mom died four years ago to the day on May 13, which this year happens to be Mother’s Day. I am also a mother myself, walking the various tightropes of work-life balance, kid-marriage balance, self-care, and care for others. The day has even more meaning to me as I am adopted, yet I have a birth mother who I celebrate as the person who gave birth to me; she also plays a significant role as grandmother for my two boys after our reunion almost 20 years ago.

I share this with you because the more I speak with friends, family, and people in therapy, the more I realize how complicated Mother’s Day is for many of us. This day can bring a mixed bag of celebration, pride, and gratitude, but also shame, grief, and doubt.

[fat_widget_right]

My overarching message this month is that there is room for all of it. Step back. Breathe. Perhaps there are opportunities for growth, new understanding, and more empathy as we ponder the meaning of Mother’s Day and what it might mean for our own mental health.

Mother’s Day can, for some, be a simple observance with brunch and flowers for the woman who gave birth to and raised us, but as we pan out, there may be many people (not just women) who played the role of “mother” for us. I am aware, for example, that my sons’ teachers step into the role of nurturing figures for them. Many of them are mothers themselves, often missing their own children’s field trips and events because of their obligations to the school. There are also many children raised by aunts, caregivers, foster families, or grandparents. They are certainly playing the role of mother and deserve recognition, celebration, and gratitude.

For many people close to me and for many of my clients, Mother’s Day brings up complicated feelings. For those of us whose moms have died, it may be a day of remembrance and grief. Many people have struggled with mothers who were abusive or mentally and/or physically ill. Some of their mothers struggle(d) with addiction and/or unresolved traumas and were not able to give them care, support, and guidance.

Despite having difficult and complex relationships, many keep in touch with their moms, but some have expressed angst about whether and how to celebrate Mother’s Day. The traditional Hallmark sections often don’t have cards that capture these complicated relationships. “I know you have your own unresolved stuff, Mom, and probably did the best you could; thanks for keeping me alive” doesn’t have the best ring to it.

Whatever Mother’s Day may bring up for you, I invite you to greet it with space, curiosity, and compassion. If it represents beauty, gratitude, and unconditional love, celebrate that! If it brings up feelings of doubt, guilt, or shame, let that have your gentle awareness and know you’re not alone.

On the other side of that, in my role as a mom, this day makes me reflect on the pressure I put on myself in being both a therapist and a mother. Despite knowing I am just another human doing the best I can, I often have an inner critic that says something along the lines of, “You’re a therapist, for crying out loud, you should know all the answers!”

Well, here’s a confession from a therapist mom: I don’t.

Despite my having read probably 20 parenting books, I still do things wrong and feel shame like most mamas out there. Perhaps we look at the Hallmark section ourselves and wonder, “Geez, will my kids feel this magical way about me?” Perhaps you are a mom who struggles with depression or other mental health issues. We get so many messages, usually rooted in shame, that amplify our feelings of not being good enough. We of course want to hold ourselves accountable for our actions, but often, we are so paralyzed by our sense of shame and isolation that we think we are the only ones struggling. (And, of course, you do not even have to be a mom to get shame messages about motherhood: “What do you mean you don’t want to have children?”)

Whatever Mother’s Day may bring up for you, I invite you to greet it with space, curiosity, and compassion. If it represents beauty, gratitude, and unconditional love, celebrate that! If it brings up feelings of doubt, guilt, or shame, let that have your gentle awareness and know you’re not alone. Perhaps it brings up grief of a mother lost or a mother you never had. Perhaps it is “just another day invented by card and flower companies.” This stance might also have a deeper meaning. Just be curious. A therapist can help with this.

There is room for all of it. Be gentle with yourself and the people who bring a nurturing presence in your life. Happy Mother’s Day.

Mother’s Day is observed on the second Sunday in May. Greeting card stores and flower shops go to great lengths to remind customers that many people have, or have had, mothers to celebrate. This is a time to send tokens of gratitude to self-sacrificing moms or to honor those who have passed. It’s the one day a year set aside specifically to cherish the mothers who nurtured us, provided for us, taught us, and played with us.

But what about the mothers who don’t have, or never had, much to give?

Children (including adult children) who were raised or abandoned by mothers with mental health issues may have mixed or negative sentiments. They may remember being embarrassed by their mother’s inappropriate behavior in public or around friends. They may wince at painful memories of their mom self-medicating her psychiatric symptoms with drugs or alcohol. They may have tried to forget Mommy Dearest hiding her bizarre thoughts or behaviors behind a cult affiliation or an extreme religious organization. Their mother may have ended up on the streets or spent time in a correctional facility. No matter how the mental health issues played out, her children paid a price.

[fat_widget_right]

As a therapist, I hear many stories from people who survived difficult childhoods. Many had the misfortune of being born to mothers with chronic depression, personality disorders, or unrelenting anxiety. Children whose mothers had schizophrenia, bipolar, schizoaffective disorder, or other diagnoses may remember caring for their mothers rather than the other way around. Adult children who experienced the chaos of an emotionally imbalanced mother often fear they will inherit the condition or act in harmful ways with their own children. Being afraid of becoming one’s mother is the antithesis of what many people celebrate in May.

If you spent part or all of your childhood with a mother who struggled with psychological issues, you’re not alone. Be compassionate toward yourself.

The wounds left by a mother with a personality condition such as narcissism or borderline personality may heal slowly. Even after adults have worked hard to individuate from a toxic mother, they may encounter triggers that bring back difficult emotions.

Sadness

Adult children whose mother had a psychiatric issue often feel sad and may grieve the loss of a nurturing, emotionally safe childhood.

Adult children who experienced the chaos of an emotionally imbalanced mother often fear they will inherit the condition or act in harmful ways with their own children. Being afraid of becoming one’s mother is the antithesis of what many people celebrate in May.

Anger

When someone has been deprived of a caring, attentive mother and they see other families where the mom is connected and engaged with her children, anger can surface.

Fear

Parents who survived a poor relationship with their mother may fear they will not find positive ways to express love to their own kids.

Judgment

When a child has been repeatedly hurt by a mother who was preoccupied with her own mental state, they may carry grudges and resentments for years.

Longing

All humans are born with the need to be loved, nurtured, and protected. If a child’s needs went unmet, they may carry a deep longing to be unconditionally loved and cared for.

Protection

Children who repeatedly experience the fallout of a mother’s breakdown (she went off her medication, self-medicated with drugs, attempted suicide, disappeared for days or weeks, didn’t get out of bed, was physically abusive, was hospitalized, etc.) develop ways to protect themselves. In adulthood, these emotional protections are often interpreted by partners as isolating or distancing.

What to Do If Mother’s Day Is Difficult

If you’re struggling with how to celebrate a less-than-perfect mom this Mother’s Day, here are some tips:

1. Remember you did the best you could in an exceptionally difficult environment (and believe it or not, so did your mother).
2. Celebrate the courage and self-esteem you managed to develop even though your mother was unreliable in her nurturance and maternal affection.
3. Applaud the caring “mom” you have developed within you. Treat yourself like a loving parent would, with praise, loving guidance, and a lot of humor. Your inner child will thank you.
4. Give a gift of gratitude to someone else who provided loving acceptance and guidance to you as a child or teen.
5. If you decide to contact your mother, do, say, or write only what is comfortable for you, and only what you can do without feeling resentment.
6. Forgive yourself for anything you may be holding over yourself. Drop any “shoulds,” “ought-tos,” or “could-haves”—they won’t help anything. Remember you’re doing the best you know how to do. Every day is a chance to learn.
7. Look into meeting with a therapist who can help you work through difficult memories and experiences.

If you had a childhood that was devoid of a stable, caring mother, celebrate your strength and commitment to your own serenity and well-being. No one can take away your self-acceptance. No one knows you better than you. No one can compliment you better than the positive things you say to yourself. If no one else, celebrate you!