Becoming more whole: Discovering and developing your disowned selves

"Lungta Windhorse" by Mimi Stuart ©

“Lungta Windhorse” by Mimi Stuart ©

As we grow up, we develop different parts of our personality as a reaction to our environment. Inborn personality traits, our culture and our family, all influence this normal, healthy development of the personality.

Specific life circumstances cause certain aspects of our personality to be strengthened. As a result, most people become a bit one-sided, for example, they become overly accommodating or self-absorbed. They might tend to withdraw, take charge, make people laugh, or be productive, and so forth.

When we develop certain parts of our personality, we tend to so at the expense of other parts. As we mature, we may encounter problems at work, in relationships, or with our children, who like to challenge these overly developed parts of our personality. Moreover, we often draw into our lives people with opposing qualities. Often our children or partner may trigger us and polarize from us into the opposite trait. For example, if one person is hard-working and always busy, another family member may unconsciously recoil and become overtly relaxed, even lazy.

Developing those disowned “selves” can help us become more whole and balanced, which tends to diminish polarizing relationship dynamics.

Ways to figure out your disowned selves:

1. Think about one or two people who really bother you, characters in a movie that you find despicable, or the traits of people that drive you crazy.

2. Write down these attributes that you can’t stand. For instance, greed, cruelty, manipulation, irresponsibility, spinelessness, lack of imagination, laziness. Pick one or two traits that really get under your skin and to which you have the strongest emotional reaction.

3. Now comes the hard part: Figure out what that quality would be if it were not so extreme, but a much milder, more reasonable version of that quality.

For example, a reasonable and mild dose of the following negative characteristics transform into a subsequent positive quality:

• greed » self-preservation
• cruelty » self-empowerment or the ability to assert boundaries
• manipulation » diplomacy
• irresponsibility » fun and spontaneity
• uptight » responsible
• spineless » kind or easy-going
• lack of imagination » following the rules

4. Verify the disowned self/selves by asking yourself whether having that quality would have helped you in your life thus far. For instance, if you loathe spinelessness, would you have benefited in your relationships or at work by being a bit more easy-going and understanding? If you can’t stand controlling people, would the ability to lead and direct people have improved past challenges?

The Development of the Disowned Selves 



Drs. Hal and Sidra Stone furthered Jung’s notion of “the shadow” with the notion of “disowned selves.” They write,

Disowned selves are energy patterns that have been partially or totally excluded from our lives. They can range from being angelically spiritual, creative, and mystical to being lustful, selfish, and even demonic. Our disowned selves can be detected by the intense, often uncharacteristic emotional reaction we have to others.

The disowned self is an energy pattern that has been punished every time it has emerged. These punishments might have been subtle – a raised eyebrow, the withdrawal of attention, a “that’s rather unattractive, don’t you think?” – or they may have been powerful punishments such as beatings or public humiliation. Whatever the nature of these repressive environmental forces, the result is the same: A set of energy patterns is deemed totally unacceptable and is, therefore, repressed but not totally destroyed. These energy patterns live on in our unconscious.

In Jungian terms, our disowned selves are a part of our shadow. When we see them reflected in others – when we see someone unashamedly living out an energy pattern similar to one we have disowned – we feel this disowned pattern resonate within ourselves. However, this pattern has been associated with pain and punishment in the past, so we want it to go away as soon as possible.

In order to quiet our internal discomfort we must rid ourselves of the corresponding external stimulus. We must kill off the person who is so audaciously living out our disowned self, whether we do it literally – as in a Jack-the-Ripper-style murder or symbolically – such as sitting in judgment of someone.

by Drs. Hal and Sidra Stone</p align=”Right”>


Developing your disowned selves

Developing your disowned selves is usually best accomplished in stages, and not at the expense of your primary self. The ultimate goal is to have a choice as to how to interact rather than to react involuntarily.

For instance, if you want to become more self-empowered, don’t feel you must give up being accommodating. First of all, the change won’t stick, because you won’t feel comfortable swinging to the opposite and you probably won’t be effective with such a dramatic change. More importantly, you need to be able to choose what’s appropriate from both personality traits for any given situation. You need to develop your new personality trait of self-assertiveness while maintaining your ability to be accommodating when you so choose.

To develop a disowned personality trait, it helps to think of a person who embodies the trait you want to develop in a way that you find attractive and that is feasible for you to adopt. Practice emulating that person’s tone of voice and manner. Get feedback from someone close to you. Imagine situations that are likely to come up in your life and prepare for them ahead of time. In time and with practice you will gain more choice in how to deal with challenging situations, and thus more wholeness and balance in your life.

by Alison Poulsen, PhD Psychology

Recommended book: Drs. Hal and Sidra Stone’s “Embracing Our Selves.”

Read “The Persona and the Shadow: ‘I’ve always been accommodating, but at times I find myself saying very mean things.’”

Read “Inner Struggle: ‘I’m tired of giving in.’”

“He is a Narcissist, But He Accuses Me of Manipulating Him. Am I?” by Guest Author Sam Vaknin

"Feline" by Mimi Stuart ©

“Feline” by Mimi Stuart ©

GUEST AUTHOR SAM VAKNIN writes:

All told, there are three ways to manipulate the narcissist:

(1) To withhold narcissistic supply from him until he comes, hat in hand, begging for more and then you can name your price and dictate terms;

(2) To constitute yourself as a reliable source of high-grade supply and thereby foster in the narcissist dependence and adherence to your minutest needs and wishes;

(3) To take active part in buttressing and upholding the narcissist’s grandiose fantasies, to collude in a shared psychosis and thus render him amenable to your wishes and priorities as long as they seamlessly conform to his delusional narrative.

The irony is that narcissists, who consider themselves worldly, discerning, knowledgeable, shrewd, erudite, and astute – are actually more gullible than the average person. This is because they are fake. Their self is false, their life a confabulation, their reality test gone. They live in a fantasy land all their own in which they are the center of the universe, admired, feared, held in awe, and respected for their omnipotence and omniscience.

Narcissists are prone to magical thinking. They hold themselves immune to the consequences of their actions (or inaction) and, therefore, beyond punishment and the laws of Man. Narcissists are easily persuaded to assume unreasonable risks and expect miracles to happen. They often find themselves on the receiving end of investment scams, for instance.

Narcissists feel entitled to money, power, and honors incommensurate with their accomplishments or toil. The world, or God, or the nation, or society, or their families, co-workers, employers, even neighbors owe them a trouble-free, exalted, and luxurious existence. They are rudely shocked when they are penalized for their misconduct or when their fantasies remain just that.

The narcissist believes that he is destined to greatness – or at least the easy life. He wakes up every morning fully ready for a fortuitous stroke of luck. That explains the narcissist’s reckless behaviors and his lazed lack of self-discipline. It also explains why is so easily duped.

By playing on the narcissist’s grandiosity and paranoia, it is possible to deceive and manipulate him effortlessly. Just offer him Narcissistic Supply – admiration, affirmation, adulation – and he is yours. Harp on his insecurities and his persecutory delusions – and he is likely to trust only you and cling to you for dear life. Both paranoia and grandiosity impair the narcissist’s reality test and lead to the erection of complex and wasteful defences against non-existent threats.

Narcissists attract abuse. Haughty, exploitative, demanding, insensitive, and quarrelsome – they tend to draw opprobrium and provoke anger and even hatred. Sorely lacking in interpersonal skills, devoid of empathy, and steeped in irksome grandiose fantasies – they invariably fail to mitigate the irritation and revolt that they induce in others.

Successful narcissists are frequently targeted by stalkers and erotomaniacs – usually mentally ill people who develop a fixation of a sexual and emotional nature on the narcissist. When inevitably rebuffed, they become vindictive and even violent.

Less prominent narcissists end up sharing life with co-dependents and inverted narcissists.

The narcissist’s situation is exacerbated by the fact that, often, the narcissist himself is an abuser. Like the boy who cried “wolf”, people do not believe that the perpetrator of egregious deeds can himself fall prey to maltreatment. They tend to ignore and discard the narcissist’s cries for help and disbelieve his protestations.

The narcissist reacts to abuse as would any other victim. Traumatized, he goes through the phases of denial, helplessness, rage, depression, and acceptance. But, the narcissist’s reactions are amplified by his shattered sense of omnipotence. Abuse breeds humiliation. To the narcissist, helplessness is a novel experience.

The narcissistic defence mechanisms and their behavioural manifestations – diffuse rage, idealization and devaluation, exploitation – are useless when confronted with a determined, vindictive, or delusional stalker. That the narcissist is flattered by the attention he receives from the abuser, renders him more vulnerable to the former’s manipulation.

Nor can the narcissist come to terms with his need for help or acknowledge that wrongful behaviour on his part may have contributed somehow to the situation. His self-image as an infallible, mighty, all-knowing person, far superior to others, won’t let him admit to shortfalls or mistakes.

As the abuse progresses, the narcissist feels increasingly cornered. His conflicting emotional needs – to preserve the integrity of his grandiose False Self even as he seeks much needed support – place an unbearable strain on the precarious balance of his immature personality. Decompensation (the disintegration of the narcissist’s defence mechanisms) leads to acting out and, if the abuse is protracted, to withdrawal and even to psychotic micro-episodes.

Abusive acts in themselves are rarely dangerous. Not so the reactions to abuse – above all, the overwhelming sense of violation and humiliation. When asked how is the narcissist likely to react to continued mistreatment, I wrote this in one of my Pathological Narcissism FAQs:

“The initial reaction of the narcissist to a perceived humiliation is a conscious rejection of the humiliating input. The narcissist tries to ignore it, talk it out of existence, or belittle its importance. If this crude mechanism of cognitive dissonance fails, the narcissist resorts to denial and repression of the humiliating material. He “forgets” all about it, gets it out of his mind and, when reminded of it, denies it.

But these are usually merely stopgap measures. The disturbing data is bound to impinge on the narcissist’s tormented consciousness. Once aware of its re-emergence, the narcissist uses fantasy to counteract and counterbalance it. He imagines all the horrible things that he would have done (or will do) to the sources of his frustration.

It is through fantasy that the narcissist seeks to redeem his pride and dignity and to re-establish his damaged sense of uniqueness and grandiosity. Paradoxically, the narcissist does not mind being humiliated if this were to make him more unique or to draw more attention to his person.

For instance: if the injustice involved in the process of humiliation is unprecedented, or if the humiliating acts or words place the narcissist in a unique position, or if they transform him into a public figure – the narcissist tries to encourage such behaviours and to elicit them from others.

In this case, he fantasises how he defiantly demeans and debases his opponents by forcing them to behave even more barbarously than before, so that their unjust conduct is universally recognised as such and condemned and the narcissist is publicly vindicated and his self-respect restored. In short: martyrdom is as good a method of obtaining Narcissist Supply as any.

Fantasy, though, has its limits and once reached, the narcissist is likely to experience waves of self-hatred and self-loathing, the outcomes of helplessness and of realising the depths of his dependence on Narcissistic Supply. These feelings culminate in severe self-directed aggression: depression, destructive, self-defeating behaviours or suicidal ideation.

These self-negating reactions, inevitably and naturally, terrify the narcissist. He tries to project them on to his environment. He may decompensate by developing obsessive-compulsive traits or by going through a psychotic microepisode.

At this stage, the narcissist is suddenly besieged by disturbing, uncontrollable violent thoughts. He develops ritualistic reactions to them: a sequence of motions, an act, or obsessive counter-thoughts. Or he might visualise his aggression, or experience auditory hallucinations. Humiliation affects the narcissist this deeply.

Luckily, the process is entirely reversible once Narcissistic Supply is resumed. Almost immediately, the narcissist swings from one pole to another, from being humiliated to being elated, from being put down to being reinstated, from being at the bottom of his own, imagined, pit to occupying the top of his own, imagined, hill.”

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by Guest Author Sam Vaknin, the author of Malignant Self-love: Narcissism Revisited and After the Rain – How the West Lost the East, as well as many other books and ebooks about topics in psychology, relationships, philosophy, economics, international affairs, and award-winning short fiction.

He is the Editor-in-Chief of Global Politician and served as a columnist for Central Europe Review, PopMatters, eBookWeb, and Bellaonline, and as a United Press International (UPI) Senior Business Correspondent. He was the editor of mental health and Central East Europe categories in The Open Directory and Suite101.

Visit Sam’s Web site.

Read Guest Author Sam Vaknin’s: “Inner Voices, False Narratives, Narcissism, and Codependence.”

Read “I try so hard to make her happy.”

“He promised me we’d spend time just the two of us together last night. Instead, he zoned out for two hours playing games. I tried to be as understanding as possible but felt stood up.”

"Tiffanys" by Mimi Stuart ©

“Tiffanys” by Mimi Stuart ©

When someone has promised to spend time with you but plays video games instead, don’t wait around for two hours and try to be understanding. While it is rarely effective to complain or get angry, it can be constructive to speak up when someone is disrespectful. You could remind him neutrally or even playfully, “Hey, I’m here. You said you wanted to do something fun… Well?”

If he doesn’t stop playing his game, then it is time for you to do something for yourself, on your own or with friends. Don’t wait around to be there at his convenience. Go to the movies, meet friends or go for a walk. Otherwise he will continue to take you for granted, and you will become resentful and less desirable.

While it would be quite easy for you to coerce him into stopping the game and doing something with you, he would feel irritated and would not truly desire and appreciate the time he does spend with you. No one likes to be manipulated.

So don’t be controlling. Yet you don’t want to stand by while he plays video games. Say, “have a good time, ssee you later,” and leave. You are less likely to become bitter if you do something you enjoy on your terms. If you stand by and do nothing, you give him all of the power in the relationship.

When he realizes you’re no longer there waiting for his attention, he will either regret ignoring you and avoid doing it in the future, or he won’t care, in which case, this may be the first step on your road to a more fulfilling life and possibly a new relationship.

If a pattern of disregard seems to be emerging, then you may want to sit down with him and state your needs and desires without being controlling. Explain that he is free to do what he wants. However, you want to be with someone who wants to spend some time together and who appreciates being with you. Let him know that you’re reconsidering if you are right for each other. If he doesn’t seem to care, then it’s time to move on.

by Dr. Alison Poulsen

Read “I end up arguing with him because he’s usually too busy working to talk.”

Read “Spending Time Together as a Couple.”

Watch “Seven keys to a great relationship.”

The power of a pause against anger and impulsivity

 "Peace - Buddha" by Mimi Stuart ©

“Peace” – Buddha by Mimi Stuart ©

Anger and stress hormones

Staying calm is key to making wise decisions and essential to maintaining healthy relationships. Yet there are times when it’s impossible to stay calm. A teenager has lied to you, your spouse insults you, a co-worker yells at you. Anger or shock can trigger your fight or flight response, which activates powerful stress hormones.

Those hormones trigger many physiological, biochemical, and psychological changes. They increase alertness, and generate fear, aggressiveness, and anger. Such biologically-driven changes may be helpful when you are physically threatened. Yet they can be harmful to your relationships and social and work-related interactions. When too much of the primary stress hormone cortisol is rushing through your body, you are much more likely to say or do something that you will later regret.

Delay your response – time for a pause

You need to find a way to delay responding until your stress level has subsided to normal levels.

Exercise: The quickest way to decrease the levels of cortisol and related stress chemicals in your body is to do five minutes of strenuous exercise allowing you to sweat lightly. For instance, you can go for a run or do push-ups, sit-ups or jumping jacks.

Meditation: Another way to forestall harmful reactivity in emotionally-heated situations is to meditate for at least fifteen to twenty minutes. Focus on breathing deeply while relaxing and letting go of any thoughts or emotions that pass through your mind.

Distraction: At a minimum, pursue other activities and wait until you feel calm before dealing with a particularly heated emotional situation.

Once calm, you will be able to ask questions and find out the how and why of the situation. You want to avoid simply jumping to conclusions and striking out against the people involved.

Impulsiveness

A pause is also a powerful defense against making impulsive decisions. The desires for pleasure, food, sex, and approval from others have their bases in biology and can thus easily become excessive. Uncontrolled pleasure-seeking and impulsive decision-making can end up being more harmful than beneficial.

Thus, pausing before taking action is a key in preventing bad impulsive decision-making. Here are some examples of impulses that may be wise to forestall:

Eating too much: You’ve just eaten a big plate of delicious pasta and you want to have seconds although you know you shouldn’t.

Drinking too much: You crave that third or forth glass of wine regardless of the consequences.

Buying too much: You want to buy an expensive jacket although you can’t afford it and you don’t need it.

Pleasing others too much: You feel pressured into saying “yes” to a request to volunteer, although you are already over-burdened with other obligations.

Wasting too much time: You feel like going on social media rather than doing something productive or spending time with family or friends.

Slipping into inappropriate relationships: You can’t resist responding to a married person’s inappropriately-flirtatious text with a suggestive text of your own.

By simply delaying taking action or making a decision, the impulse to act immediately tends to diminish. Forestalling taking action is easier than resisting an impulse, because you’re not saying “no” to yourself or to others. You are simply saying, “I’m going to wait for five minutes/15 minutes/a day before making the decision.” With a little time and distance, other priorities and desires will tend to decrease your overwhelming urge to act impulsively.

Impulsive behavior becomes stronger when a person is bored. So taking the time to engage in another activity and gain distance from the temptation will also help the impulse fade away.

Prepare yourself

If you know what kind of situations present temptation or tend to make you angry, try to imagine the situation likely to occur and imagine how you are going to respond.

Example: If my teenager does something terrible, I will say, “Let’s talk tonight/tomorrow.” Then I will go for a run. I may try to get the situation in perspective by talking to a friend. I will put myself in his/her shoes and imagine how I can be most effective in a conversation. I will have a calm tone of voice and allow him or her to explain before interrupting or making any assumptions.

Example: If there is a buffet tonight, I will pace myself during the meal, and take a fifteen-minute break before deciding if and how much seconds I’ll have.

by Alison Poulsen, PhD Psychology

Read “Live in the now, not in the future!”

Read “Anger: ‘I have a right to be angry.’”

Read “Impulsivity: ‘I knew the negative consequences, but couldn’t resist.’”

“I was diagnosed with cancer and my relationship fell into the Pursuer/Distancer dynamic, after which it ended.”

"Tempest" by Mimi Stuart ©

“Tempest” by Mimi Stuart ©

“I was diagnosed with cancer and my relationship fell into the Pursuer/Distancer dynamic. I needed more and more support, care, and demonstration of love while he grew colder. My relationship ended shortly afterwards, as I was unable to deal with the fact he distanced me in my time of greatest need. The same pattern occurred again in the relationship that followed this one.”

The effect of increased anxiety on relationship

A relationship should be able to withstand imbalances of need and support. However, people vary in how they handle increased stress from serious problems such as illness or job loss. The fact that someone is ill does not necessarily lead to their desiring more care, support and demonstration of love from their partner. Some people would become more emotionally closed.

A person’s illness or other challenge will intensify a person’s already existing tendencies. So the increased anxiety from an illness will tend to magnify any existing imbalance in the relationship, and may cause the relationship to become destabilized.

Emotionally self-contained vs emotionally open

Generally, people are attracted to those who balance out their own propensities. People who tend to desire support and connection are often drawn to emotionally-independent types. An unconscious need to become more emotionally self-sufficient causes them to be attracted to those who instantiate that characteristic. The opposite may also be true — self-contained people may initially be drawn to someone who has the ability to be emotionally open and express his or her needs.

However, people do not become emotionally contained by accident. Such a tendency is often promoted by the family of origin, which may have fostered self-reliance, toughness, and action, rather than feeling, connection, and interdependence. It may also be a defense mechanism to protect oneself from being disappointed, hurt, or criticized.

Because such inclinations are generally deeply ingrained, it would be best to contain your need for support from those uncomfortable in giving it. Ironically, when there’s less need of support, Distancers don’t recoil from giving it because they sense a limit to the need. What Distancers dread most is what feels to them like a devouring need that has no end.

Avoid one-sided caretaking

Also beware of allowing a great imbalance in caretaking to develop in a relationship. This may be difficult when you’re serious ill. However, when the primary way of relating in a relationship becomes focusing on one person’s needs, you will see passion and mutuality diminish or disappear. So it would be best to try to find additional support for your extra needs from outside the relationship. I recommend that you look for emotional support from people eager to give it, whether they are supportive friends, nurses, counselors, or support groups.

I’m sorry about your diagnosis, and hope that you feel better and that you get better soon.

by Dr. Alison Poulsen

Read “I am overwhelmed by worry.”

Read “Pursuing Connection with a Distancer? ‘We never spend time together.’”

Read “Opposites attract: ‘Can’t you ever stop and just sit down with me!’”