Tag: golden child (Page 10 of 13)

Self-Care and Fitness Trackers

When it comes to self-care, exercise, nutrition, sleep, and stress management are major components.  Self-care can sometimes be challenging to quantify and keep track of, though.  I’ve found over the years that fitness trackers are great tools for ensuring that my self-care efforts are at the level I want them to be.  For instance, my current tracker keeps a record of steps taken.  Heart rate is also tracked, which then gives me a good idea of my resting heart rate as well as the zones entered for fat burning, etc. during exercise. It also gives me a really good reference for my sleep habits, from duration and time spent in different phases (light, deep, REM, awake), to snoring (lol), restlessness, and other things.  There is a Menstrual Health Tracker as well.  Food and water intake can be logged into a related subscription app, allowing me to tweak calorie consumption and hydration levels as needed.  Additionally, the tracker provides access to what’s going on with my heart rate during periods of stress, which can prompt me to employ relaxation techniques like deep breathing. It’s really quite amazing to watch my heart rate drop when I take deep breaths and consciously attempt to relax my body.  It’s great evidence that these techniques really work!  Plus, the app I use keeps a record of the tracked information so that I can view long-term trends. On the tech side, it has GPS and an ECG app, text/call/app notifications, Alexa and Google Assistant, to name a few.  There’s so many great things to say about these gadgets.

If you’re in the market for a fitness tracker to accompany you on your self-care journey, I can recommend the Fitbit Sense because it’s the model I’ve had for about 1.5 years.  It’s a great-quality product, and the Fitbit app is simple to access and use (free for six months with purchase of new Fitbit, then around $12-13 CDN per month).  Also, I haven’t noticed any decline in the ability of the battery to hold a charge.  And for anyone who’s interested, you can purchase a variety of bands and screen covers for it in different colours, materials, and styles.  Fitness trackers can be as stylish as you want them to be.

In my experience, having a fitness tracker really opened my eyes to so many positives (and negatives that needed improvement) with regard to my self-care.  I can’t imagine not having one.  You can view them here: https://amzn.to/3yKFZEB (copy and paste link into browser to access details).

If a fitness tracker isn’t of interest to you, consider using online trackers or good, old-fashioned pen and paper to keep track of managing your self-care.

Until next time,

Heather ~Natural Clarity Coaching~ naturalclaritycoaching.com na********************@***il.com Natural Clarity Coaching on Facebook, Instagram, LinkedIn, TikTok, and Twitter

 

 

 

Scapegoats/Black Sheep are often Truth-Tellers

In many cases within a dysfunctional family system, the individual who is silently labelled as the scapegoat or black sheep will be a truth-teller.  By this, I mean someone who tells their truth at any cost, even when it comes to the dysfunctions of their family of origin or a close relationship with a partner or friend.

Given that narcissists, for example, create their own self-serving realities and expect everyone to accept them without question, a truth-teller is an aggravation to them.  This may be one of the reasons why the scapegoat or black sheep was targeted in the first place.  Who better to hold accountable for all the family’s or relationship’s problems than someone who has the power to blow the whistle on the entire system?  So the scapegoat is perpetually discredited and made to look like a liar, or even “crazy”, in order to protect the narcissist’s (or other toxic person’s) carefully crafted persona and to carry on the family or relationship roles and systems.

I say, embrace truth-telling.  There will always be people who dislike the truth because it doesn’t fit their narrative.  So be it.  It isn’t the end of the world.  Over time, many of us who are scapegoated, black sheep, truth-tellers eventually separate ourselves from our toxic family of origin (or other relationships in our lives) because we realize that no matter what we say or do to simply be ourselves or defend ourselves, those dynamics will continue.  As long as we continue to speak our truth, we will be targeted, blamed, and have smear campaigns launched against us by some people.

In the end, we need to be true to ourselves.  And that includes being truth-tellers and often means going no contact or low contact with certain people.  Is that challenging?  It definitely can be.  Is it impossible?  Nope.  And, in my experience, it will bring more peace and calm into daily life than was ever experienced in the past.   That’s worth its weight in gold.

Don’t be afraid to be a truth-teller.  And just know that if someone doesn’t like hearing your truth, especially about dysfunctional family or relationship systems, it’s probably because they feel threatened by it.  That’s their issue, not yours.  And don’t forget about self-care if you’re in the midst of challenges.  Here’s a great book that you might want to consider for ideas: https://amzn.to/3n2B92Y. (Just copy and paste the link into your browser and it will direct you to the book.)

Until next time,

Heather ~Natural Clarity Coaching~ naturalclaritycoaching.com na********************@***il.com Natural Clarity Coaching on Facebook, Instagram, LinkedIn, TikTok, and Twitter

Attachment in a Dysfunctional Family

Hi All,

I thought it might be beneficial to write a post about attachment within dysfunctional families, particularly with narcissists.

Attachment theory is based in psychology and looks at the relationship between a primary caregiver and their baby.  There are different stages of attachment, moving from birth to around two years of age.  Although there are four defined styles of attachment, both avoidant and dismissive attachment are the most common for children of narcissists.  These are insecure attachments, as compared to secure attachment with caregivers on which a child can depend.

Avoidant attachment involves a style of the child showing absolutely no preference for their caregiver or a complete stranger.  Often, this is created by caregivers who are neglectful and/or abusive.

Disorganized attachment looks like a mixture of behaviour, seeming at times confused or disoriented.  Due to caregivers who have made a child fearful of them, this style can result in the desire to defend oneself while still wanting to reach out to and form attachments with others.

Beyond the age of two, avoidant attachment often includes avoidance of seeking help from others because the individual needed to learn to be independent when their caregiver was never there for them.  Disorganized attachment individuals may display disassociation and/or symptoms of PTSD.

As adults, these attachment patterns, which formed at a young age, stay with us.  This often results in the recreation of these attachment/relationship styles throughout our lives, particularly in romantic interactions.  They shape how we see ourselves and others.

With insecure attachments, we may have more stress hormones, negative self-perception, and difficulties with emotions, cognition, and behaviour.  Anxiety, depression, and PTSD are also common outcomes.

So, where does this leave us?  When we become aware of these attachment styles and how they can impact us on many levels, we can learn to get out in front of them.  We can change our perspectives and perceptions.  We have the power and the tools to overcome these patterns.  Two of the main things we need are awareness and a desire to improve our situation.  Stop and think when an automatic response to a situation arises within: why is it that I’m feeling this way?  Is it a lifetime habit based in my childhood?  Is there another, more positive and healthy reaction that could be chosen?  What are the actual feelings at play here, rather than habitual reactions?

There is hope.  It can and does get better.  Here’s a link to a book on the subject: https://amzn.to/3JcVfid.

Until next time,

Heather ~Natural Clarity Coaching~ naturalclaritycoaching.com na********************@***il.com Natural Clarity Coaching on Facebook, Instagram, LinkedIn, TikTok, and Twitter

 

Perspective Is Everything

Hi All,

Just leaving this here (click to watch or check it out on my Instagram or TikTok pages – Natural Clarity Coaching):

Perspective Is Everything

New posts coming soon!

Until next time,

Heather ~Natural Clarity Coaching~ naturalclaritycoaching.com na********************@***il.com Natural Clarity Coaching on Facebook, Instagram, LinkedIn, TikTok, and Twitter

Abuse, Stress, and the Toll on Our Bodies

Childhood abuse and trauma, together with cumulative negative experiences with toxic people as our lives move forward, often results in an exaggerated physiological response to stressful situations.  Our emotional reactions register within our mind and body, and this can also lead to mental and/or physical illnesses.

Dr. Bessel van der Kolk, in his book, The Body Keeps the Score, shows “how trauma literally reshapes both body and brain, compromising sufferers’ capacities for pleasure, engagement, self-control, and trust”.  This is a great book with beneficial insights into the workings of stress and trauma on our bodies and minds.  (Amazon Link to this book: https://amzn.to/3SHQIsE).

When we are aware of how abuse, stress, and trauma can affect our minds and bodies, we have the opportunity to minimize our exposure to these situations and/or learn how to successfully manage it in our lives.  There are many helpful activities that we can engage in, which I have discussed in previous posts, that include deep breathing, mindfulness, self-care, talking with a trusted individual, and so on.  We are empowered when we learn about the impacts of certain negative situations on our wellbeing, and then take steps to minimize those impacts.  Protecting ourselves from harm is imperative, and we have the right to take steps to keep ourselves safe.

Until next time,

Heather ~Natural Clarity Coaching~ naturalclaritycoaching.com na********************@***il.com Natural Clarity Coaching on Facebook, Instagram, LinkedIn, and Twitter

 

 

Separation and Divorce

Both separation and divorce are difficult experiences.  This can be particularly true when dealing with a toxic person.  Narcissists are often the main cause of many relationship breakdowns, although you’d never hear them taking ownership of their part in it.  And they can make it more challenging when children are involved.

We may find ourselves questioning how we ended up with a narcissist or other toxic person in the first place.  In some cases, if we have toxic role models in our lives, they have likely taught us a very skewed version of love.  In actuality, it isn’t love, but as children, we have no way of knowing that.  If we call a spade a spade, it’s control, manipulation, and abuse masquerading as what we’re expected to accept as “love”.  For others, it may be that we grew up in a loving, functional, and healthy family but we meet a person who does a good job of pretending to be someone they’re not, until they get us where they want us.  That place may be marriage, shared debt, children, or a multitude of other things that bind us to them and make it harder for us to walk away.

Regardless of how we’ve ended up with toxic people, if we eventually find our way to the point of leaving, we can use all the support we can get.  Unfortunately, when our family of origin is dysfunctional, we’re unlikely to receive any authentic support from them.  In fact, they may even make the whole situation feel even worse.  For many, it’s also common to have feelings of embarrassment or shame coming into the picture, so they don’t want to turn to anyone, even healthy family and friends.

If you’re going through separation or divorce, or in the phases leading to it, reach out for support.  When you are fortunate to have loving people in your life, consider talking to them about your situation.  You might be surprised just how much it can help to have people behind you who understand what you’re going through.  And, honestly, there’s no shame or reason to be embarrassed about leaving an unhealthy relationship.  We all have our limits, and only we can decide when it’s time to close a chapter in our lives.  But we don’t need to be martyrs and hang on, especially if it’s to avoid judgment by others.  Let people judge.  That’s their problem, not ours.

And when we don’t have anyone we feel we can to turn to on a personal level, it may be time to seek out other resources.   This could be online or in-person support groups, counselling or coaching, or reading or watching videos about the various parts of relationship breakdown and how to cope.  As a side note, find legal resources to protect yourself on that front as well.  If you can’t afford a lawyer, search for resources that can be of assistance.  Find that light at the end of the tunnel.  Trust me, it’s there.

With coaching, there is someone available to hear you, to help guide you towards a new chapter with courage andempowerment, and to assist you in taking a deep dive into what you want your future to look like, no matter where you’re at in life.  Check in with this website often, as there will be new online programs being released in the upcoming months that you might find helpful.

Just know, it does get better.  We grow through what we go through.  Even though these situations can make us feel weak and lost, we typically come out of them feeling stronger and more focused.

Until next time,

Heather ~Natural Clarity Coaching~ naturalclaritycoaching.com na********************@***il.com Natural Clarity Coaching on Facebook, Instagram, LinkedIn, and Twitter

New Online Program Being Created

Hi All,

Hope this finds you well.  Thanks to everyone who has recently joined the mailing list and to the increasing numbers of people who are touching down on the website.

Just letting you know that I’m working on a new program to be offered online.  I’ll post an announcement once it’s up and running.  I think it will be a beneficial program, and I’m looking forward to launching it in the next few months.

Until next time,

Heather ~Natural Clarity Coaching~ naturalclaritycoaching.com na********************@***il.com Natural Clarity Coaching on Facebook, Instagram, LinkedIn, and Twitter

 

Why am I the scapegoat?

Why am I the scapegoat in my family?  Many of us ask ourselves this question on an ongoing basis.  And while there are not usually black and white explanations for ending up in this role, there are some common possibilities.

We may be the scapegoat simply because our narcissistic parent needed one and chose us.  Scapegoats may also be chosen due to things beyond their control, such as gender, birth order, appearance, personality, intelligence, or any other characteristic.  Why?  Because narcissists are easily intimidated and want to reduce threats to their fragile egos.  We may be chosen as scapegoat simply because the narcissist feels threatened by us.  Or we may remind them of something they dislike about themselves (not something they’d admit out loud, of course), or something they like about themselves and want to continue to feel that they’re superior.  The goal is to keep the scapegoat held down so that they can’t outshine anyone.

So, the best answer to the question at play here is that there is no way of knowing exactly why we’re chosen as scapegoats.  But one thing is for certain; whatever the reason is, it has absolutely nothing to do with us.  Scapegoats are targeted by toxic people because we’re perceived as a threat.  Maybe it’s about looks or accomplishments or athleticism or intelligence or…or…or…and the list goes on.  But that’s not our problem.  That’s their issue.

Shine, people!  Don’t ever believe that you’re flawed, or not good enough, or that you’ve done something to deserve the scapegoat role you’ve been given within your family of origin.  It literally has nothing to do with you.  So be you, live your life to its fullest, and don’t ever dim your light for anyone.

Until next time,

Heather ~Natural Clarity Coaching~ naturalclaritycoaching.com na********************@***il.com Natural Clarity Coaching on Facebook, Instagram, LinkedIn, and Twitter

Time and Experiences Lost to Toxic People

One of the things that I found most challenging in my own healing journey was the feeling of having lost time and positive life experiences as the result of narcissistic abuse.  And this can be the case for anyone when having dealt with or currently dealing with any type of toxic individual.  What do I mean by that?  As children and young adults being raised in a dysfunctional family, it’s common to lose our sense of identity (if we were even able to form or express one in this environment) and to miss out on common life experiences.  We may not have been permitted to socialize (in order to isolate us, or because we’re pressured for high performance in academics and other pursuits, etc.), which then impacts on belonging within social circles.  This can result in exclusion and loneliness, or even being bullied.  We may be pressured to look and act a certain way that doesn’t represent who we truly are, or made to behave and dress in provocative ways (or the exact opposite).  This impacts on our future relationships and self-image, and it may even create lifelong issues surrounding intimacy.  These are just a couple of examples.

So, in addition to being abused and all of the issues it creates for us, we may be left feeling that we lost time and positive life experiences, and that we were cheated out of all or parts of our childhood or teenage years.  Maybe we didn’t appreciate our youth because, due to family dysfunction, we were not given the opportunity to do so, or we were made to feel like we didn’t have the option to enjoy it because we needed to spend time being high achievers in absolutely everything, or that we were selfish if we enjoyed just being a kid or a teen, or we didn’t think highly of our appearance, intelligence, personality, and so on because we were criticized and put down.  All of these components may even have been the cause of lost opportunities in our futures, many that we are unaware of until further into adulthood.

As adults, this can all be difficult to accept.  I mean, we have had our childhoods damaged or completely stolen from us.  We missed out on experiences because of other people’s dysfunction and brokenness.  And we have every right to be angry, hurt, resentful, sad …    It’s absolutely okay to visit those feelings, but it’s not healthy for us to take up residence there.   Not only is it important to press forward and enjoy our lives in the now, but it’s crucial that we don’t lose more precious time.  When we get stuck in the negative feelings, we lose more time to situations that were beyond our control and are now firmly in the past.  We were unknowingly caught up in other people’s issues.

We need to be patient and kind with ourselves and our inner child.  This wasn’t our fault.  We didn’t ask for any of it.  But we do need to hold ourselves accountable for how we’ll work on healing ourselves and moving forward.  There’s a great deal of satisfaction and fulfillment to be derived from having a growth mindset and reaching for what we want our lives to look like.  And although it can’t bring back lost time, missed experiences or opportunities, it can help us to enjoy and make the most of our reclaimed lives and identities.  Look forward, not back.

Until next time,

Heather ~Natural Clarity Coaching~ naturalclaritycoaching.com na********************@***il.com Natural Clarity Coaching on Facebook, Instagram, LinkedIn, and Twitter

 

The Two Sides of an Enabling Parent

Hello, everyone!

I wanted to write a bit about enabling parents and the two sides that we might see with them.  There’s one side that they need to stay in character with when they are around their narcissistic partner, and there’s the other side that represents who they truly are.  By that, I mean the real person that this individual is when not being controlled and overseen by their toxic mate.

What many of us may see, while the narcissist is present, is a parent who behaves in meek, mild, passive, obedient, and often child-like ways, as well as seeming that they don’t have a mind of their own.  They also tend to go along with their partner, against us, often without so much as asking our perspective or possibly even considering that we have a different perspective.  We may hear things like “Don’t let me hear you talking to your mother/father like that” or “Don’t talk back” or “Do as you’re told”, even when we’re teenagers, or even adults.  Decisions are deferred to, and all attention is spotlighted on, the narcissist.  This typically means that any children in the vicinity are all but ignored, except to blame and criticize, as though their presence is significantly lesser in comparison to the person whose ego needs constant stroking.  I mean, it all makes sense, as sad as it is.  Narcissists use tactics like the silent treatment, guilting, or raging out on their partners when they don’t get the full attention they want/need for their fragile ego.  So the only way that enabling parents can keep some semblance of, albeit, weak peace in their lives is to make their narcissistic partner the center of the universe and fulfill their every selfish whim.

However, on those rare occasions when the non-toxic parent is away from the other parent (narcissists don’t like to let their enablers out of their sight), we may see full glimpses of their true selves.  In fact, they may seem like an entirely different person.  It can feel like a breath of fresh air to witness it.  In my experiences and those I have heard from others, the enabling parent may suddenly seem much more confident, happy, caring, interested in you/your life, sociable, carefree, and quite willing to make decisions for themselves.  I’ve even seen physical changes take place, like standing up taller as opposed to slouching, and marked, positive changes in body language, tone of voice, and facial expressions.  As nice as it is to see a parent as they are, even for a few moments, it’s incredibly heartbreaking to realize the full scope of the life (using that term loosely in this case) they lead with their partner.  Yes, as children of narcissists, we have our own set of difficult circumstances and feel a need to cover up our authentic selves in the presence of our disordered parent.  There’s no doubt about it.  And it’s incredibly painful to feel unprotected and cast aside by an enabling parent.  But it doesn’t make it any less difficult to see an enabling parent who may also be suffering and living as someone other than who they are, just to maintain some small fragment of peace.

It’s a crime that narcissists, using their manipulative and deceptive behaviours, are able to cause those around them to retreat into shells of their true selves and not live the full lives they are meant to live, children and partners alike.  Obviously there can be exceptions to this, like families with two narcissistic parents, or an enabling parent who sometimes takes a stand for themselves and even for their children.  Overall, though, rather than being what a family should be, life with narcissists can often be compared to a prison, with a warden who calls all the shots and creates a system that benefits them and them alone.

There are ways to heal from narcissists.  There is hope.  We need to educate ourselves – on narcissism, on boundaries, on low- and no-contact, on healing ourselves, etc. – and empower ourselves.  Natural Clarity Coaching is a useful support system, as are many other resources.  No one needs to be alone when grappling with these circumstances.

Until next time,

Heather ~Natural Clarity Coaching~ naturalclaritycoaching.com na********************@***il.com Natural Clarity Coaching on Facebook, Instagram, LinkedIn, and Twitter

 

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