How do I silence abusive and critical voices in my head?

“R E S P E C T” by Mimi Stuart © Live the Life you Desire

The suffering you endure from an abusive person doesn’t always stop once you get away from that person. The critical and abusive voices may remain in your own head. It will take considerable effort to transform your life and to stop your inner critic from abusing you.

There are important steps you can take to rebuild your life:

1. Suspend contact with abusive and negative people.

2. Transform your inner critic.

3. Spend time in more positive environments.

4. Regain your self-respect.

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1. Suspending contact with abusive people

If you’ve experienced verbal or physical abuse, you should suspend and if possible terminate contact with all negative people in your life. There is little hope that abusive behavior from people will change, particularly, if they sense that you want their support. Moreover, it is nearly impossible for you to gain a positive self-image in the company of mean people.

Perhaps later, when you have gained more self-empowerment, and your family’s negative effect on you has weakened, you can engage them on a limited basis. Right now, it’s important that you protect yourself from abuse.

You will eventually see clearly that your family’s negativity is about them, the way they feel about themselves, and the way they have learned to interact with others, rather than about you. Although it is liberating to know that their behavior comes from their own life experience and lack of self worth, this is rarely enough in itself for you to become self-empowered. The challenge now becomes to free yourself from the habit of belittling yourself, which you’ve acquired by internalizing their attitudes toward you.

2. Transforming your inner critic

Your brain circuitry has become hard wired to reinforce your inner critic. So it will take daily and constant effort to be kind to yourself, and to be a cheerleader and wise adviser to yourself. Take a thorough inventory of all your good personal traits–there are many! Through ongoing practice you can transform your harsh inner critic into a helpful, compassionate, and objective supporter.

Notice when you’re being unnecessarily hard on yourself, and change the harmful language you use against yourself into constructive, compassionate guidance that you would expect from a loving parent or friend. Don’t expect perfection. When you catch yourself beating up on yourself, pause and tell yourself, “It’s okay. At least I’m catching myself doing it.” Your inner voice will gradually transform from one of master critic to one of supportive guide.

3. Spending time in a positive environment

You will have to create your own “family” of friends and mentors whom you admire and who treat you with respect. How people treat you influences the way you feel about yourself, and how you feel about yourself influences the way people will treat you. So in order to choose to accept and respect yourself, you need to choose to be around respectful, positive, and self-empowered people on a regular basis. You’ll find it helpful and rewarding.

4. Gaining self-respect

Do things in your life that make you feel good about yourself. Treat yourself well, learn things, and do things that you enjoy. Get in the habit of reading or listening to something that’s inspiring, enjoyable, educational, or just funny — humor has a wonderful effect on your psyche. Join groups or activities where you learn skills, learn a language, dance, do sports or volunteer. When you do things you enjoy and learn new skills you’re interested in, you’re more enjoyable to be around.

As you practice these behaviors, they become easier and easier until eventually they become automatic and hard wired. This is a positive cycle that reinforces itself: You’ll feel better, and as a result you will get more positive feedback from much of the world around you, which in turn will make you feel better. Yet, it will initially take quite a bit of effort and practice to move into this upward spiral of self-acceptance, optimism, and confidence.

Spending time around life-embracing, self-empowered people and pursuing some personal interests will help you to silence the negative voices in your world. Over time you will learn to ignore those harsh critics in your universe.

by Alison Poulsen, PhD

Guest Author Sam Vaknin: “I Can’t Get Into My Abuser’s Mind: It’s Almost as If He is Not Human, But an Alien!”

"Glissiando" by Mimi Stuart ©

“Glissiando” by Mimi Stuart ©

GUEST AUTHOR Sam Vaknin writes:

Abusers appear to be suffering from dissociation (multiple personality). At home, they are intimidating and suffocating monsters; outdoors, they are wonderful, caring, giving, and much-admired pillars of the community. Why this duplicity?

It is only partly premeditated and intended to disguise the abuser’s acts. More importantly, it reflects his inner world, where the victims are nothing but two-dimensional representations, objects, devoid of emotions and needs, or mere extensions of his self. Thus, to the abuser’s mind, his quarries do not merit humane treatment, nor do they evoke empathy.

Typically, the abuser succeeds to convert the abused into his worldview. The victim and his victimizers don’t realize that something is wrong with the relationship. This denial is common and all-pervasive. It permeates other spheres of the abuser’s life as well. Such people are often narcissists steeped in grandiose fantasies, divorced from reality, besotted with their False Self, consumed by feelings of omnipotence, omniscience, entitlement, and paranoia.

Contrary to stereotypes, both the abuser and his prey usually suffer from disturbances in the regulation of their sense of self-worth. Low self-esteem and lack of self-confidence render the abuser and his confabulated self vulnerable to criticism, disagreement, exposure, and adversity real or imagined.

Abuse is bred by fear of being mocked or betrayed, emotional insecurity, anxiety, panic, and apprehension. It is a last ditch effort to exert control for instance, over one’s spouse by “annexing” her, “possessing” her, and “punishing” her for being a separate entity, with her own boundaries, needs, feelings, preferences, and dreams.

In her seminal tome, “The Verbally Abusive Relationship”, Patricia Evans lists the various forms of manipulation which together constitute verbal and emotional (psychological) abuse:

Withholding (the silent treatment), countering (refuting or invalidating the spouse’s statements or actions), discounting (putting down her emotions, possessions, experiences, hopes, and fears), sadistic and brutal humor, blocking (avoiding a meaningful exchange, diverting the conversation, changing the subject), blaming and accusing, judging and criticizing, undermining and sabotaging, threatening, name calling, forgetting and denying, ordering around, denial, and abusive anger.

To these we can add:

Wounding “honesty”, ignoring, smothering, dotting, unrealistic expectations, invasion of privacy, tactlessness, sexual abuse, physical maltreatment, humiliating, shaming, insinuating, lying, exploiting, devaluing and discarding, being unpredictable, reacting disproportionately, dehumanizing, objectifying, abusing confidence and intimate information, engineering impossible situations, control by proxy and ambient abuse.

In his comprehensive essay, “Understanding the Batterer in Custody and Visitation Disputes”, Lundy Bancroft observes:

Because of the distorted perceptions that the abuser has of rights and responsibilities in relationships, he considers himself to be the victim. Acts of self-defense on the part of the battered woman or the children, or efforts they make to stand up for their rights, he defines as aggression AGAINST him. He is often highly skilled at twisting his descriptions of events to create the convincing impression that he has been victimized. He thus accumulates grievances over the course of the relationship to the same extent that the victim does, which can lead professionals to decide that the members of the couple ‘abuse each other’ and that the relationship has been ‘mutually hurtful’.

Yet, whatever the form of ill-treatment and cruelty the structure of the interaction and the roles played by abuser and victim are the same. Identifying these patterns and how they are influenced by prevailing social and cultural mores, values, and beliefs is a first and indispensable step towards recognizing abuse, coping with it, and ameliorating its inevitable and excruciatingly agonizing aftermath.

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Sam Vaknin is 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 at http://www.narcissistic-abuse.com

Read Sam Vaknin’s “I Admire and Support him and He Abuses Me!”

Read Alison Poulsen’s “Abuse: ‘How do I respond to my ex’s abusive emails? I just wish we could be friends.’”

Guest Author Sam Vaknin
Cold Empathy: The Narcissist as Predator

"Audacity" by Mimi Stuart © Live the Life you Desire

“Audacity” by Mimi Stuart ©
Live the Life you Desire

Guest Author Sam Vaknin writes:

The narcissist is cursed – or blessed – with mental X-ray vision. He sees through people’s emotional shields, their petty lies, their pitiable defences, their grandiose fantasies. He knows when they deviate from the truth and by how much. He intuitively grasps their self-interested goals and accurately predicts the strategy and tactics they will adopt in order to achieve them.

The narcissist cannot stand self-important, self-inflated, pompous, bigoted, self-righteous, and hypocritical people. He rages at the inefficient, the lazy, the hapless and the weak.

Perhaps this is because the narcissist recognize himself in them. He tries to break the painful reflection of his own flaws in theirs.

The narcissist homes in on the chinks in their laboriously constructed armours. He spots their Achilles heel and attaches to it. He pricks the gasbags that most people are. He deflates them. He forces them to confront their finiteness and helplessness and mediocrity. He negates their sense of uniqueness. He reduces them to size and to proportion and he provides them with a perspective. The narcissist does all this cruelly and abrasively and sadistically and lethally efficiently. He has no compassion or compunction. And he preys on their vulnerabilities, however microscopic, however well-concealed.

The narcissist exposes their double-talk and derides their double standards. He refuses to play their games of prestige and status and hierarchy. He draws them out of their shelters. He destabilizes them. He deconstructs their narratives, their myths, their superstitions, their hidden assumptions, their polluted language. He calls a spade a spade.

The narcissist forces them to react and, by reacting, to confront their true, dilapidated selves, their dead end careers, their mundane lives, the death of their hopes and wishes and their shattered dreams. And all the time he observes them with the passionate hatred of the outcast and the dispossessed.

The truths about them, the ones they are trying so desperately to conceal, especially from themselves. The facts denied, so ugly and uncomfortable. Those things that never get mentioned in proper company, the politically incorrect, the personally hurtful, the dark, ignored, and hidden secrets, the tumbling skeletons, the taboos, the fears, the atavistic urges, the pretensions, the social lies, the distorted narratives of life – piercing, bloodied and ruthless – these are the narcissist’s revenge, the settling of scores, the leveling of the battlefield.

The narcissist lances them – the high and mighty and successful and the happy people, those who possess what he deserves and never had, the object of his green eyed monsters. The narcissist inconveniences them, makes them think, reflect on their own misery and wallow in its rancid outcomes. He coerces them to confront their zombie state, their own sadism, their unforgivable deeds and unforgettable omissions. He dredges the sewer that is their mind, forcing to the surface long repressed emotions, oft suppressed pains, their nightmares and their fears.

And he pretends to do so selflessly, “for their own good”. The narcissist preaches and hectors and pours forth vitriolic diatribes and exposes and imposes and writhes and foams in the proverbial mouth – all for the greater good. He is so righteous, so true, so geared to help, so meritorious. His motives are unassailable. He is always so chillingly reasoned, so algorithmically precise. The narcissist is frozen wrath. He plays their alien game by their very own rules. But he is so foreign to them, that he is unbeatable. Only they do not realize it yet.

Afterword: Cold Empathy

The narcissist’s ability to penetrate the defenses of his victims is instinctual and intuitive, not the outcome of deliberative analysis. He homes in on other people’s vulnerabilities as a tiger mauls a straying, weakened gazelle ; he leverages his target’s fears and neediness the way a virus breaches cellular defenses and then uses the cell’s machinery to replicate; and he taunts, abuses, torments, harasses, and stalks his prey because it’s fun and imbues him with a sense of pleasurable omnipotence. Acting this way is in the narcissist’s nature, it’s an integral and crucial part of who he is.

The narcissist’s “x-ray vision” is strictly limited to the traits, qualities, and behaviors of his would-be and actual victims that are useful in subjugating them and converting them into sources of narcissistic supply. The narcissist’s arrested personal development, his massive psychological defenses, his poor reality test (his grandiose and persecutory fantasies), and his cognitive deficits render him incapable of true, profound, and comprehensive insight into others and into the human condition.

Contrary to widely held views, Narcissists and Psychopaths may actually possess empathy. They may even be hyper-empathic, attuned to the minutest signals emitted by their victims and endowed with a penetrating “X-ray vision“. They tend to abuse their empathic skills by employing them exclusively for personal gain, the extraction of narcissistic supply, or in the pursuit of antisocial and sadistic goals. They regard their ability to empathize as another weapon in their arsenal. There are two possible pathological reactions to childhood abuse and trauma: codependence and narcissism. They both involve fantasy as a defense mechanism: the codependent has a pretty realistic assessment of herself, but her view of others is fantastic; the narcissist’s self-image and self-perception are delusional and grandiose, but his penetrating view of others is bloodcurdlingly accurate.

I suggest to label the narcissistic psychopath’s version of empathy: “cold empathy”, akin to the “cold emotions” felt by psychopaths. The cognitive element of empathy is there, but not so its emotional correlate. It is, consequently, a barren, detached, and cerebral kind of intrusive gaze, devoid of compassion and a feeling of affinity with one’s fellow humans.

Narcissists and psychopaths also appear to be “empathizing” with their possessions: objects, pets, and their sources of narcissistic supply or material benefits (often their nearest and dearest, significant others, or “friends” and associates). But this is not real empathy: it is a mere projection of the narcissist’s or psychopath’s own insecurities and fears, needs and wishes, fantasies and priorities. This kind of displayed “empathy” usually vanishes the minute its subject ceases to play a role in the narcissist’s or psychopath’s life and his psychodynamic processes.

Cold Empathy evokes the concept of “Uncanny Valley”, coined in 1970 by the Japanese roboticist Masahiro Mori. Mori suggested that people react positively to androids (humanlike robots) for as long as they differ from real humans in meaningful and discernible ways. But the minute these contraptions come to resemble humans uncannily, though imperfectly, human observers tend to experience repulsion, revulsion, and other negative emotions, including fear.

The same applies to psychopathic narcissists: they are near-perfect imitations of humans, but, lacking empathy and emotions, they are not exactly there. Psychopaths and narcissists strike their interlocutors as being some kind of “alien life-forms” or “artificial intelligence”, in short: akin to humanoid robots, or androids. When people come across narcissists or psychopaths the Uncanny Valley reaction kicks in: people feel revolted, scared, and repelled. They can’t put the finger on what it is that provokes these negative reactions, but, after a few initial encounters, they tend to keep their distance.

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Sam Vaknin is 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 “Narcissism” by Alison Poulsen

Guest Author SAM VAKNIN, PhD:
“He Abuses Me in So Many Ways. How do I Cope?”

"Forlorn Heart" by Mimi Stuart Live the Life you Desire

“Forlorn Heart” by Mimi Stuart ©
Live the Life you Desire

GUEST AUTHOR Sam Vaknin, PhD writes: In his frantic efforts to maintain control or re-assert it, the abuser resorts to myriad of fiendishly inventive stratagems and mechanisms. Here is a partial list:

Unpredictability and Uncertainty (Intermittent Reinforcement)

The abuser acts unpredictably, capriciously, inconsistently and irrationally. This serves to render others dependent upon the next twist and turn of the abuser, his next inexplicable whim, upon his next outburst, denial, or smile.

The abuser makes sure that HE is the only reliable element in the lives of his nearest and dearest by shattering the rest of their world through his seemingly insane behaviour. He perpetuates his stable presence in their lives by destabilizing their own.

TIP

Refuse to accept such behaviour. Demand reasonably predictable and rational actions and reactions. Insist on respect for your boundaries, predilections, preferences, and priorities.

Disproportional Reactions

One of the favourite tools of manipulation in the abuser’s arsenal is the disproportionality of his reactions. He reacts with supreme rage to the slightest slight. Or, he would punish severely for what he perceives to be an offence against him, no matter how minor. Or, he would throw a temper tantrum over any discord or disagreement, however gently and considerately expressed. Or, he would act inordinately attentive, charming and tempting (even over-sexed, if need be).

This ever-shifting code of conduct and the unusually harsh and arbitrarily applied penalties are premeditated. The victims are kept in the dark. Neediness and dependence on the source of “justice” meted and judgment passed on the abuser are thus guaranteed.

TIP

Demand a just and proportional treatment. Reject or ignore unjust and capricious behaviour.

If you are up to the inevitable confrontation, react in kind. Let him taste some of his own medicine.

Dehumanization and Objectification (Abuse)

People have a need to believe in the empathic skills and basic good-heartedness of others. By dehumanizing and objectifying people, the abuser attacks the very foundations of human interaction. This is the “alien” aspect of abusers they may be excellent imitations of fully formed adults but they are emotionally absent and immature.

Abuse is so horrid, so repulsive, so phantasmagoric that people recoil in terror. It is then, with their defences absolutely down, that they are the most susceptible and vulnerable to the abuser’s control. Physical, psychological, verbal and sexual abuse are all forms of dehumanization and objectification.

TIP

Never show your abuser that you are afraid of him. Do not negotiate with bullies. They are insatiable. Do not succumb to blackmail.

If things get rough, disengage, involve law enforcement officers, friends and colleagues, or threaten him (legally).

Do not keep your abuse a secret. Secrecy is the abuser’s weapon.

Never give him a second chance. React with your full arsenal to the first transgression.

Abuse of Information

From the first moments of an encounter with another person, the abuser is on the prowl. He collects information. The more he knows about his potential victim, the better able he is to coerce, manipulate, charm, extort or convert it “to the cause”. The abuser does not hesitate to misuse the information he gleaned, regardless of its intimate nature or the circumstances in which he obtained it. This is a powerful tool in his armory.

TIP

Be guarded. Don’t be too forthcoming in a first or casual meeting. Gather intelligence.

Be yourself. Don’t misrepresent your wishes, boundaries, preferences, priorities, and red lines.

Do not behave inconsistently. Do not go back on your word. Be firm and resolute.

Impossible Situations

The abuser engineers impossible, dangerous, unpredictable, unprecedented, or highly specific situations in which he is sorely needed. The abuser makes sure that his knowledge, his skills, his connections, or his traits are the only ones applicable and the most useful in the situations that he, himself, wrought. The abuser generates his own indispensability.

TIP

Stay away from such quagmires. Scrutinize every offer and suggestion, no matter how innocuous.

Prepare backup plans. Keep others informed of your whereabouts and appraised of your situation.

Be vigilant and doubting. Do not be gullible and suggestible. Better safe than sorry.

III. Control and Abuse by Proxy

If all else fails, the abuser recruits friends, colleagues, mates, family members, the authorities, institutions, neighbours, the media, teachers, in short, third parties, to do his bidding. He uses them to cajole, coerce, threaten, stalk, offer, retreat, tempt, convince, harass, communicate and otherwise manipulate his target. He controls these unaware instruments exactly as he plans to control his ultimate prey. He employs the same mechanisms and devices. And he dumps his props unceremoniously when the job is done.

Another form of control by proxy is to engineer situations in which abuse is inflicted upon another person. Such carefully crafted scenarios of embarrassment and humiliation provoke social sanctions (condemnation, opprobrium, or even physical punishment) against the victim. Society, or a social group become the instruments of the abuser.

TIP

Often the abuser’s proxies are unaware of their role. Expose him. Inform them. Demonstrate to them how they are being abused, misused, and plain used by the abuser.

Trap your abuser. Treat him as he treats you. Involve others. Bring it into the open. Nothing like sunshine to disinfect abuse.

IV. Ambient Abuse and Gaslighting

The fostering, propagation and enhancement of an atmosphere of fear, intimidation, instability, unpredictability and irritation. There are no acts of traceable explicit abuse, nor any manipulative settings of control. Yet, the irksome feeling remains, a disagreeable foreboding, a premonition, a bad omen. This is sometimes called “gaslighting”.

In the long term, such an environment erodes the victim’s sense of self-worth and self-esteem. Self-confidence is shaken badly. Often, the victim adopts a paranoid or schizoid stance and thus renders himself or herself exposed even more to criticism and judgment. The roles are thus reversed: the victim is considered mentally deranged and the abuser the suffering soul.

TIP

Run! Get away! Ambient abuse often develops to overt and violent abuse.

You don’t owe anyone an explanation – but you owe yourself a life. Bail out.

by Sam Vaknin, PhD, the excellent Author of “Malignant Self-love: Narcissism Revisited.”

Read “Guest Author Sam Vaknin, PhD: ‘It’s All My Fault; I Provoked Him.’”

Read “Minimizing: ‘He didn’t mean to hurt me. He just pushed me a little too hard.’”

“You are mean and abusive!”

"Perfect Swing" -- Paula Creamer by Mimi Stuart
Live the Life you Desire

So what I really meant was…

“What you just said was unkind. It makes me feel bad and it won’t help the situation. I’m willing to discuss this later, if we can both bring the best of ourselves to the conversation.”

To have an effective discussion, there has to be BOTH self-respect and respect for the other person. Respect means regarding someone with a sense of esteem, courtesy, and acceptance.

You can have compassion for a person’s bad behavior — it’s usually a result of fear, frustration, and a lack of communication skills. Yet, it’s vital not to accept ongoing abuse. Neither self-respect nor respect for another person means allowing him or her to treat you badly.

by Alison Poulsen, PhD

Read “Criticism and Contempt.”