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Category: Narcissists

Living in 15% of the Cup: How Fawning Makes Us Small in Abusive Relationships

A powerful metaphor from Ingrid Claytonโ€™s book helped me finally understand the quiet erosion of my identityโ€”and begin to reclaim space for myself.

Many of us have learned to shrink ourselves just to surviveโ€”especially in relationships where love is conditional or controlling. In reading Ingrid Claytonโ€™s book on fawning, I found language for experiences I never knew how to describe. One metaphor in particularโ€”the โ€œcupโ€โ€”helped me understand just how imbalanced things had become.

โ€œNobody wants to make themselves small, minimize their feelings, or tolerate abuse. We do it out of necessity, to preserve our relationships or survive our environments.โ€
โ€”Ingrid Clayton, Fawning: Why the Need to Please Makes Us Lose Ourselvesโ€”and How to Find Our Way Back

โ€œFawning is proportional. The relationship is a cup.โ€
โ€”Ingrid Clayton

Imagine the relationship as a cup. In a healthy dynamic, both people have space to be seen, heard, and take up emotional room. But in abusive or codependent relationships, one person swells to fill most of that space, leaving the other compressed into whateverโ€™s left.

A glass filled with layers of dark liquid on top and a creamy white layer at the bottom, placed on a light surface.

In abusive relationships, the abuser takes up most of the spaceโ€”85/15โ€”and we learn to live in whatโ€™s left. We minimize reality. We have toxic hope, thinking that if he would just do this, then it would be different. For me, I held on to the hope that if he just got a job, we would no longer be in poverty.

But when he got a job, it didnโ€™t change his spending habits.

I held on to the hope that if he could control his anger, then everything would be better and we would get along. But when he stopped using his voice to yell, he still used it to diminish me. His anger looked โ€œcontrolled,โ€ but it was still thereโ€”in his eyes, his tone.

He no longer had to yell to get me to do what he wanted; I was already trained and conditioned to be his little submissive, fawning wife.

His โ€œcontrolledโ€ anger didnโ€™t change the dynamics of the relationship.

I was little. He was big. And he had no intention of giving up any of his space in our relationship cup.

We canโ€™t change someone else’s need to control, but we can start to question why we believe we must shrink to survive. Realizing this dynamic was painful, but it gave me language to begin reclaiming space in my own life.

Have you ever felt like you were living in just 15% of the relationship cupโ€”shrinking yourself to fit someone elseโ€™s world? If so, youโ€™re not alone. Iโ€™d love to hear your story.

If this resonates, I recommend checking out Claytonโ€™s book, Fawning: Why the Need to Please Makes Us Lose Ourselvesโ€”and How to Find Our Way Backโ€”itโ€™s been a lifeline for me.

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Abuse Without Bruises: My Story

The Red Flags I Didnโ€™t See Until It Was Too Late

What I Thought Abuse Looked Like and How I Missed the Warning Signs Right in Front of Me.

For a long time, I believed abusive relationships were obvious.

I thought they were violent. Easy to recognize.

I had seen that kind of abuse before.

When I was eighteen, I went to a family function with a boyfriend. While we were there, his uncle beat the crap out of his aunt right in front of everyone.

She had black eyes.
Swollen lips.
A bloody nose.

I will never forget it.

That moment shaped my understanding of abuse. In my mind, that was what โ€œrealโ€ abuse looked like. That image became my reference point.

So if there were no bruises, no blood, no broken bones, I did not see danger.

Comparing Pain Instead of Listening to It

Later, when my ex-husband yelled and screamed, I compared it to that memory.

He was angry, but he did not hit me.
He was loud, but I was not bleeding.
He was very intimidating, but I did not have bruises.

So I told myself it was not abuse.

He told me I was overreacting.
And I believed him.

I told myself other people had it worse.

That comparison kept me stuck.

Instead of asking, โ€œIs this healthy?โ€
I asked, โ€œIs this as bad as what I saw before?โ€

And because it was not, I stayed.

What No One Taught Me About Abuse

No one ever taught me what abuse really looked like.

It looks like:

Being afraid to speak.
Walking on eggshells.
Managing someone elseโ€™s moods.
Apologizing for things that were not wrong.
Feeling smaller over time.

No one told me that fear without bruises is still fear.

And you should never fear your partner.

When Faith Becomes a Trap

On top of everything else, my faith taught me to endure.

To be patient.
To forgive.
To stay.

So when something felt wrong, I assumed the problem was me.

Not him.
Not the situation.

Me.

I thought I needed to pray harder. Try harder. Be better.

I never stopped to ask whether I was being harmed.

What I Understand Now

Looking back now, I understand something I did not then.

Abuse is not defined by how much damage you can see.

It is defined by the amount of damage caused.

Damage to your peace.
To your confidence.
To your sense of safety.
To your sanity and mental health.

I was being harmed long before I was ever hit.

Long before anyone else could see it.

Why I Am Sharing This

I am sharing this because so many people stay in unhealthy relationships for the same reason I did.

They do not recognize the danger.

They think abuse has to look a certain way to count.

It does not.

If you are constantly afraid, shrinking, doubting yourself, or walking on eggshells, something is wrong.

Even if there are no bruises.

Free Red Flags Guide

If This Sounds Like You

If you are reading this and thinking, โ€œThis sounds like me,โ€ I want you to knowโ€ฆ.

You are not alone.
You are not being dramatic.
You are not overly sensitive.
You are not weak.

You are starting to pay attention.

And that matters.

You matter.

You deserve better.


This post is part of my โ€œRed Flagsโ€ series, where I share the warning signs I ignored and the lessons I learned along the way. In the next post, I will talk about the first red flag I should have paid attention to and how I convinced myself it did not matter.

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This Is Not What God Promised

Many women in coercive marriages confuse endurance with love, obedience with devotion, and survival with commitment.

โ€œThis is not what God promised,โ€ I said, letting all the air out of my lungs.

I felt so deflated, defeated. In that moment, a dark, cloud-like curtain parted to the right, and the room was filled with light. Little did I know that my heart was, too. This is not what God promised, and He didnโ€™t.

God was trying to tell me, โ€œI did not promise this!โ€

He was nearly screaming the words out of my mouth, but I no longer recognized them. I no longer knew Godโ€™s words or voice from my husbandโ€™s, and what I thought was the voice of Satan or the voice of doubt and self-doubt.

This is one of the most damaging effects of spiritualized abuse. When someone uses religion to control you, your internal compass gets scrambled. You stop trusting your own perception. That is not a weakness; it is conditioning.

God did not promise me a life full of fighting and abuse. God did not promise me a life of poverty. No, He said, โ€˜He came to give life and to give it more abundantly.โ€™

How often do we settle for a pauperโ€™s life, thinking we are suffering for God or sacrificing in Jesusโ€™ name, when He never intended that to be our life.

That is not what God promised. I was beginning to reclaim my moral and spiritual authority. I was no longer accepting someone elseโ€™s interpretation of God over my lived reality. I was beginning to realize: abuse is not holy. Poverty is not proof of righteousness. Being diminished is not devotion.

He did not promise me a husband who called me names. A husband who said I was stupid or that I was a worthless piece of shit. God did not promise that my husband would love me simply because I obeyed and submitted to him under all circumstances.

What God desired was that I be loved and feel unconditional love. Love that has peace. The โ€˜peace that passes all understanding.โ€™

God does not give us fear. He gives us power and a sound, clear mind. Power and strength to overcome and accomplish anything we set our mind to, and love that never fails.

I thought I loved my husband, and that verse (I Cor. 13) perplexed me because I felt as though my love was failing daily.

Download my Free Red Flags Guide to identify them in your relationships.

But was it?

Because he would say frequently that no one would put up with him and that I deserved better than him.

For the longest time, I did not believe that. I thought I deserved him. That he was who I was supposed to be with the rest of my life.

But did I really love him? Or was I just conforming and compliant?

Many women in coercive marriages confuse endurance with love, obedience with devotion, and survival with commitment. There is a difference.

What is love?

Perhaps the love that doesnโ€™t fail is the love we give ourselves.

Self-love is not selfish. It is recovery. It is the beginning of wholeness.

After years of being taught that self-erasure was godly, I arrived at self-regard. And that matters.

I write not only from personal reflection. But of a theology born from experience. Untangling God from control, faith from fear, and love from submission.

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WHEN CHRISTMAS CHANGED

I donโ€™t know when Christmas turned from magic and lights to misery and blight. I only know that one day the lights didnโ€™t sparkle as much anymore. Shopping feels like a waste of time and a drain on life savings. I donโ€™t see why we spend four weeks preparing for something that lasts a day and two more weeks taking it apart.

For me, Christmas starts at Thanksgiving, when our family combines the holidays. The tree goes up a week or so beforehand and stays for the long haul, like an unwanted guest. Or a fly trapped in a car. Some years, I play Christmas music. Most years, I keep playing my usual, Ozzy and the like. This year has been an Ozzy year (RIP).

I donโ€™t know exactly when I started to hate Christmas. Maybe it was when my former husband threw a fit because I wasnโ€™t decorating the tree the way he thought I should, or in the colors he preferred. I remember standing in the living room, feeling crushed. It was Thanksgiving night or the evening after. I had cooked all day, and the meal was devoured in about fifteen minutes. Then came the cleanup, too much for three young children to help with, while he lay on the couch and napped.

After a few years of begging to do it myself, I learned it was easier to stand by and hand him the ornaments. There was rarely a time when I was alone. He took up most of that space unless I woke earlier than him, something I trained myself to do after a few years of marriage.

.I was excited to put up the tree so the kids could feel the same anticipation we had as we grew up. We finished hanging the cursed lights you pray will still work from the year before. The last thing was the topper. No matter how hard you try, tree toppers never want to stay straight. It didnโ€™t help that he was obsessive about details. Somehow, it became my fault that the angel leaned and refused to stay lit.

Then there was the money. I had no idea how we were going to buy presents with what little we had. He was in Bible college and believed he should not work. If God wanted him there, God would provide.

It was then that I started questioning the sacrifices we were making. We gave money we didnโ€™t have to a church and to missionaries who earned more than we did. We decided things like toilet paper and electricity were luxuries, not needs.

How do you reconnect to Christmas after that?

When I was a child, my parents had a tradition that I could open one present on Christmas Eve. Sometimes I choose it. Sometimes they did. Now that my youngest is still at home, I understand why they sometimes chose it, because there was that one gift they dreaded wrapping.

The oversized gift hidden in my closet this year will be opened the same way, because it is simply too big to wrap.

I remember the year I received a Nintendo with a Smurf game. I stayed up all night playing. When my parents woke up, I was still sitting on the floor in front of our wood-encased television, controller in hand.

My mother asked if I had slept at all and warned that I would be too tired to open presents later. I told her I would be fine. I was twelve. Of course I was.

Every Christmas Eve, we went to my grandmotherโ€™s house for dinner and gifts. No one ever knew what to buy for my uncle, a grown man still living at home who owned every comic book printed. He usually received socks or an ugly sweater. I hated getting gifts from him because they were never helpful.

Then, one year, he bought me the entire Wizard of Oz book set. He was a reader. Once he learned I loved books, buying gifts for me became easy. That year, he earned my respect.

My grandmother made many of my gifts by hand. Stuffed animals. Dolls. Raggedy Ann and Andy. A panda bear. Characters from The Wizard of Oz, except the witch. Around that time, rumors circulated about possessed dolls. I wasnโ€™t afraid of Raggedy Ann or Andy, but the Oz dolls terrified me. I stored them in my motherโ€™s closet.

I was fifty-six years old when I learned the infamous Annabelle doll was a Raggedy Ann, identical to the one my grandmother had sewn for me.

Every year, she stitched us matching Christmas dresses or skirts. Mine always brushed the floor. By the time I was thirteen or fourteen, I decided that kind of outfit no longer served my image.

One year, she made me a stocking more than five feet tall. My mother filled it. Stockings were always my favorite part of Christmas. Candy and small surprises, one after another.

We used to cover the tree in silver tinsel so it looked like snow. It didnโ€™t look like snow, but it looked like Christmas. The cats loved it too and walked around for days with tinsel trailing behind them. No one wanted to deal with that, so we didnโ€™t.

As a child, I loved Christmas. The lights. The colors. The music. My earliest memory is of a tree in the front room and presents underneath it. Our dog unwrapped a gift I had made for my parents, and I was furious.

That same year, I wanted a necklace so severely that I couldnโ€™t stand not knowing. I unwrapped a present early, saw it was the necklace, and wrapped it back up. When they asked, I blamed the dog. But they didnโ€™t believe me.

Christmas stopped being simple over time; loss layered itself onto the season. One of my children is gone. A serious family rupture surfaced during the holidays. My former husband despised Christmas and made it miserable. Putting up the tree was always a fight. There was never enough money.

One year we threw the tree away, calling it an idol. I had the scripture to support it. He declared the sin we were committing and the consequences. I enforced them. Out went the tree. Out went the decorations.

Minimalism became our way of life before it had a name.

This is why my adult self does not love Christmas.

My inner teenager can take it or leave it. She once begged relatives to give her gift certificates so she could choose her own clothes. Instead, they bought things she wore once and never again. She loved shopping with her mother because she got to choose, except for the extra-tight parachute pants.

I donโ€™t know exactly where I stopped enjoying Christmas, maybe when I got married, maybe when it became my responsibility to make it happen with people who made it difficult.

My current husband shares a similar background and the same ambivalence about the holiday. We try. We are doing fine. But Christmas is no longer all about lights. Not like when our mothers made it special.

Recently, I did something I hadnโ€™t done in several years. I play instrumental Christmas music and turned it up. Then I baked.

Banana bread. Apple bread. Pumpkin. Gingerbread. Peanut butter cookies. Most of it adjusted to be Paleo.

All day I measured, mixed, and baked. Timers went off. Batter waited for its turn. I tasted everything.

My favorite was the banana bread sweetened only with bananas. Not overly sweet. Just enough.

The final loaf was made from leftovers. Extra pumpkin. Extra applesauce. I still donโ€™t understand why recipes donโ€™t simply use the whole can.

Halfway through, I remembered dinner. I pulled out the Instant Pot, added frozen meat and seasoning, and thirty minutes later, we ate.

The kitchen felt chaotic and magical at the same time, warm, messy, and smelling like Christmas.

I donโ€™t enjoy Christmas as much as I’d like, but I am learning to find ways to make it more enjoyable.

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Are You Addicted to Suffering and Struggle?

A Letter from One Survivor to Another

Let me take you on a journey through my own cycle of pain, one that might mirror your own.

For over 24 years, I stayed stuck in a cycle of pain. Not only because I didnโ€™t know how to escape, but also because I had no idea that part of me had become used to it. That pain was my comfort zone; I needed it. That is not easy to admit, but maybe that is precisely what you need to hear.

I was addicted to pain and suffering. And maybe you are too.

Consider if your life feels like a constant storm, with relationships that break rather than build you, where chaos feels more familiar than peace.

Then I want you to consider that you might be emotionally addicted to your struggle. In the same way, someone is addicted to alcohol, cigarettes, or drugs.

You donโ€™t choose to be this way on purpose, but you can choose to stop feeding it.

How Does Someone Get Addicted to Suffering?

It might seem strange, but when survival mode becomes your norm, your body adapts to a constant state of fear, anger, and panic, as if these emotions are essential for survival. The body doesnโ€™t know good adrenaline from bad. It just feels familiar. So if pain becomes what youโ€™re used to, your brain will start chasing it like a drug.

Iโ€™ll be honest with you: After I left my abusive husband, I thought Iโ€™d be free. But instead, I felt lost, restless, and empty. And one day I caught myself missing the drama, missing the feeling of being needed, even if it came with cruelty.

Thatโ€™s when I realized I wasnโ€™t just healing from abuse. I was detoxing from it.

Understanding the Chemistry of Emotion

Hereโ€™s whatโ€™s really going on under the surface. Every emotion you feel, love, sadness, rage, guilt, and fear, comes with a chemical mix your body gets used to. When you feel anger or shame over and over, your body floods itself with stress hormones like cortisol and adrenaline.

And your nervous system thinks,

 โ€œAh, yes. This is normal. Letโ€™s keep doing that.โ€

It doesnโ€™t care if itโ€™s killing you emotionally.  It only cares that itโ€™s predictable. Thatโ€™s why breaking the cycle is more than leaving them. Itโ€™s also about rewiring your system and healing your brain. You have to teach your body that peace isnโ€™t dull, itโ€™s safe.

Why You Keep Ending Up With the Same Kind of Person

If youโ€™ve ever escaped one toxic relationship only to fall into another… and another…

Youโ€™re not weak or broken.  Youโ€™re still addicted to the feelings that chaos brings.

And your brain will unconsciously lead you straight to people who can give you the fix.

It’s not because you want to be hurt, but itโ€™s because deep down, you donโ€™t yet believe you deserve anything else.

The Good News: You Can Break Free

I wonโ€™t lie to you. Healing is hard, but so is staying stuck. The difference is that one of them leads somewhere beautiful.

Hereโ€™s how I started the process, and you can too:

1. Tell yourself the truth.

Not the story youโ€™ve been told or the lie that โ€œthis is just who you are.โ€

Say the truth, you are addicted to survival mode, and you were made for so much more.

2. Decide that it ends with you.

Not tomorrow, not when it gets easier. Right now.

You donโ€™t need to hit another rock bottom to be done.

3. Catch yourself.

When the negative self-talk kicks in or when you feel that familiar urge to sabotage yourself, tell yourself, โ€œI deserve better.

Then, breathe, even if you donโ€™t believe it yet.

4. Let peace feel weird for a while.

Because it will, trust me. Quiet will feel loud, and safety will feel foreign.

Thatโ€™s okay. Stay there anyway. Let yourself get used to calm.

5. Give it time. Give yourself grace.

This isnโ€™t about perfection; itโ€™s about persistence.

Youโ€™re teaching your nervous system a new language. That love doesnโ€™t hurt, and peace doesnโ€™t mean danger.

One More Thing,

Youโ€™re not broken. Youโ€™re not stupid for staying too long.  You were surviving.

And now? Youโ€™re waking up.

Your addiction to struggle isnโ€™t your fault, but healing is your responsibility.

You deserve a life that doesnโ€™t hurt. And it’s waiting for you, whenever you’re ready.

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The Trap of Thinking You Have No Say

For anyone tired of believing they do not have a choice

Have you stopped trying because you donโ€™t think your choices matter?
Somewhere along the way, you’ve convinced yourself that nothing you do changes anything. Maybe it was the years of fighting for peace that never came. Perhaps it was the abuse that taught you your voice did not matter. Maybe it was the exhaustion that made you numb. So you shut down and coast, letting life hit you.

You tell yourself, “This is just how things are.”

But that belief does not come from truth; it comes from survival. Survival mode does not tell the whole story.

Does staying stuck feel easier than facing yourself?
It is easier to let life drag you down than to stand up and change directions. Change requires you to look at what you tolerate, avoid, and why you keep choosing things that hurt you. This exposes the gap between the life you have and the life you want.

You might pretend you have no control, acting like the script is already written.

Why?

Because if you are powerless, you donโ€™t have to take responsibility; you protect the pain rather than yourself.

You can take the pen back!
Life is not happening to you; you are participating in it.. Even when you are silent and afraid.

You can decide what you will and will not allow. You get to choose one small action step that moves you out of the old patterns.

You can stop reliving the same chapter and start writing something new. It does not have to be dramatic or perfect; it just has to be yours. That is the moment you’re able to take your life back, rewrite your storyline, and make it yours.

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It Is What It Is

โ€œIt is what it is.โ€

I told my assistant, after spilling everything about why I had been absent,

โ€œHey, thatโ€™s a dismissive statement. You can’t dismiss this. It is not your fault.โ€ He said.

Yesterday I stopped by my parents’ house to help Mom with her Facebook. After about an hour of scrolling through her activity history, and Dad complaining about how three of their specialist doctors were leaving our town for a bigger one, they ended with,

โ€œShe owes us an apology.โ€

I shook my head no.
They didnโ€™t like that.

They insisted they had been wrongly accused. They brushed past the fact that they are still, even after everything, keeping contact with her abuser. Instead, they turned the extra pictures on Facebook into their own story. A story where they were the victims. A story where she had attacked them.

Dad with his angry, silent face.
Mom had her lip pulled in, as if she were bracing for battle.


โ€œYes, she does,โ€ they sneered.
โ€œWouldnโ€™t you want an apology if you were accused of something you didnโ€™t do?โ€

I let out one of those airy laughs. The kind you do when you remember something painful. In my case, it was Dadโ€™s accusatory text. I brushed it off again by saying,


โ€œYou have to understand how scared she is.โ€
And then the conversation was over.

I left feeling like I had failed her and myself.

I have never been good at โ€˜thinking on my toesโ€™ when I get backed into a corner. And for some reason, my parents have always had the power to back me in that corner. Even as an adult. Even after therapy. Even after years of growth.

I think I have been dismissive of them for years without realizing it. Not because I didnโ€™t care, but because I didnโ€™t want to face the fear I carried of them. A fear I only recently learned to name.

Therapy has helped me draw cleaner lines. It showed me that my anxieties did not begin with my ex-husband. He added to the damage, but he did not build the foundation. My parents did. Their dismissiveness shaped me long before adulthood, long before marriage, long before the trauma that came later.

My dad does not know how to love without control. His love has limits, and those limits end where his control ends.
My mom has always believed the world is against her. So it makes sense she sees her own granddaughter as just one more person out to hurt her.

And for years, Iโ€™ve repeated the exact phrase like a mantra.

โ€œIt is what it is.โ€

But now I know that phrase was never peace. It was resignation.
It was the sound of folding into silence.
It was the armor I wore when I didn’t yet have the language to name the wounds.

But I do now.

So no, itโ€™s not โ€œwhat it is.โ€

Itโ€™s what it was.

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When Doing the Right Thing Still Makes You Feel Like the Villain

A story about family, guilt, and the cost of choosing someone’s peace and safety

This year, I set a boundary with my parents.

We didnโ€™t go to their house for Thanksgiving. We had it at ours instead. That might sound small to someone outside the situation, but it wasnโ€™t. It carried years of pain, silence, and choices that should never have been mine to carry.

It wasnโ€™t even about me this time. It was about my daughter.

Thereโ€™s a story Iโ€™m not going into here, but Iโ€™ll say this much. My daughter was violated by a family member, their grandson, my son. Heโ€™s in prison now for what he did to her. But my parents still choose to stay in contact with him.

She was the one who said she didnโ€™t want to go. She didnโ€™t want to sit in a place that still protects the person who hurt her. And I decided to support her, choose her, and stand on her side.

It was the right thing. I know that. But it didnโ€™t stop the fallout.

My mom didnโ€™t speak to me for a whole week. My dad turned on the guilt, the blame, and the disappointment. Like I was the one punishing them. All I did was protect my daughter from the people who made her feel betrayed.

And still, I spiraled. I second-guessed myself. I wondered if I was being dramatic, if I had taken it too far, if I was being cruel by drawing a line.

Thatโ€™s how deep the conditioning goes. Thatโ€™s how beating yourself up becomes your favorite hobby.

You protect your child. You do what you know is right. And then you punish yourself for it.

Hereโ€™s how that cycle works. Here’s how the guilt gets under your skin and stays there, even when it shouldn’t.

1. You confuse guilt with being good.
You grew up thinking that if it hurts, it must mean you care. If you carry the guilt long enough, maybe it proves youโ€™re the better person. Perhaps it means you’re nothing like the ones who hurt you. So you hold it. You nurse it. You call it empathy, but it’s not. It’s grief. It’s fear. It’s survival mode, you never got the chance to grow out of.

2. You turn on yourself before anyone else can.
Itโ€™s safer that way. You blame yourself first. You get ahead of the punishment. You run the worst-case scenario before it even happens. That way, if someone does get mad, youโ€™re already halfway into self-destruction. You donโ€™t have to be blindsided. Youโ€™re already bleeding. You call it control, but itโ€™s fear disguised as preparation.

3. You were trained to carry the weight for everyone.
Keeping the peace was your job. Making things easier and smoothing things over. So when you finally make a decision that protects someone else, someone innocent, someone hurt, it still feels like betrayal. It feels like you’re letting everyone down, even when you’re the only one standing up for whatโ€™s right.

4. You think beating yourself up makes you accountable.
You think that if you suffer enough, it proves youโ€™re not careless. That you’re not cold. That you understand the impact. But accountability is not self-punishment. It’s not turning your own heart into a punching bag. Accountability means standing in your truth and owning your choices, even when they hurt, even when you’re alone in them.

You can know something is right and still feel crushed by the guilt of doing it. Thatโ€™s the part people donโ€™t talk about.

The pain of healing is that it often makes you look like the villain to the people who benefited from your silence. And the reflex to beat yourself up is strong. It feels like the only way to keep the peace with yourself when everyone else is pulling away. But beating yourself up is not the same as being good. Itโ€™s just the story they taught you to believe. And you donโ€™t have to keep telling it.

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DON’T TAKE IT PERSONAL

Why You Take Everything Personally (And What No One Told You About It)

Letโ€™s be real. You donโ€™t just โ€œhearโ€ what someone saysโ€”you absorb it.
A sigh? You feel it like a slap.
A short text? Your stomach drops.
If they are quiet? You spiral.

Taking things personally isnโ€™t a flawโ€”itโ€™s a reaction to what youโ€™ve been throughโ€ฆ

Someone trained you to feel this way.

Maybe you were in a relationship like mineโ€”one where your partner, or parents, made sure you were never really safe. Where you had to study their mood the way a sailor studies the sky.
Because one wrong word, one wrong look, could start a storm.

I know what that feels like.
To live in a home that felt more like a test.
To love someone who used your love against you.
To be blamed for everythingโ€”their anger, their silence, their outbursts, their boredom.

When you’re with an abuser, especially for years, you don’t just fear themโ€”you become them in your own head.
You start criticizing yourself before they can.
You start shrinking your needs because it’s safer that way.
You start interpreting everything around you as a threat.

Thatโ€™s why you take things personally.
Because you were trained to see danger in the subtlest shifts.

You were taught that mistakes mean punishment.
That emotions are weapons.
That love means walking on eggshells while setting yourself on fire to keep someone else warm.

So now, when someone gives you feedback, you feel attacked.
When someone pulls away, you assume itโ€™s your fault.
When someoneโ€™s upset, you blame yourself.

But hereโ€™s the part you need to hear:
Itโ€™s not your fault.

You were conditioned to believe that your survival depended on reading people perfectly.
You werenโ€™t being sensitiveโ€”you were being smart.
You were protecting yourself.
But now?
Now you donโ€™t have to live like that anymore.

That voice in your head telling you โ€œyou messed up,โ€ โ€œthey hate you,โ€ โ€œyou ruined everythingโ€โ€”
Thatโ€™s not your voice.
Thatโ€™s theirs.
Thatโ€™s the voice of the person who broke you down, not the one who gets to build you back up.

And youโ€™re allowed to question it.
Youโ€™re allowed to replace it.
Youโ€™re allowed to healโ€”even if they never apologize.

So if youโ€™re sitting there wondering why you take things so personally, let me say this:

Youโ€™re not crazy.
Youโ€™re not broken.
Youโ€™re carrying a survival instinct that once kept you safeโ€”but it doesnโ€™t have to run your life anymore.

You can learn to breathe again.
To trust again.
To love without fear.
To hear someoneโ€™s words without turning them into wounds.

Youโ€™re allowed to take your power back.

One truth at a time.

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What to Do When Youโ€™re Caught in the Middle

Being caught in the middle doesnโ€™t feel like conflict โ€” it feels like captivity.
It feels like being stuck in a snare with no way to move without hurting someone.
Like a mouse trap waiting to snap shut.
Like youโ€™re locked in a raccoon cage, unsure if speaking the truth will free youโ€ฆ or cost you everything.

People talk about โ€œtaking sidesโ€ like itโ€™s simple.
But when youโ€™re caught in the middle of family, trauma, loyalty, and truth, nothing about it is simple.

Itโ€™s one of the loneliest places a person can stand.

What Youโ€™re Really Caught Between

Sometimes โ€œcaught in the middleโ€ means choosing between two opinions.

But sometimes โ€” like in my life โ€” it means standing between your own child who was harmed and your own child who did the harming.

Between the daughter who still carries wounds and the son whose actions caused them.

Between the victim in your home and the perpetrator who shares your blood.

Between your mother โ€” who continues contact with the perpetrator โ€” and your daughter, the victim.

Between your loyalty as a mother and your integrity as a protector.

Between who you used to be and who youโ€™re becoming.

Between the pressure to keep quiet and the truth that refuses to stay silent anymore.

Itโ€™s not two sides.
It is layers of emotional conflict, guilt, fear, and responsibility colliding inside your chest.


Why This Position Freezes You

People say, โ€œJust say what you feel,โ€ but they donโ€™t see what comes with it.

When youโ€™re in the middle, speaking the truth feels dangerous.

You fear hurting someone you love.
You fear being misunderstood.
You fear being shunned.
You fear being blamed for protecting the wrong person โ€” when you know exactly who needs protection.
You fear your motherโ€™s reaction.
You fear the silence, the withdrawal, the guilt she might use.
You fear your childhood patterns pulling you back into old roles.

You fear becoming the target for finally telling the truth.

That fear freezes you.
Not because youโ€™re weak, but because youโ€™ve carried too many peopleโ€™s emotions for too long.


Youโ€™re Allowed to Step Out of the Middle

This is the truth many of us need spoken out loud:

You are not betraying anyone by protecting the victim.
You are not abandoning someone by refusing to enable harmful choices.
You are not wrong for saying, โ€œEnough.โ€
You are not required to cushion your truth to keep someone else comfortable.
You can love someone and still say, โ€œThis crosses a line for me.โ€
You can grieve what happened without sacrificing your integrity.

You are allowed to choose clarity over chaos.
You are allowed to choose protection over appeasement.
You are allowed to choose truth over silence.

You are allowed โ€” fully allowed โ€” to walk out of the middle.


How to Un-Freeze When Youโ€™re Caught in the Middle

Here are the steps that help you move from paralysis to clarity:

1. Name Whatโ€™s Actually Happening

Write it plainly.
Do not soften it for someone elseโ€™s comfort.

2. Ask What Aligns With Your Values

What decision reflects the kind of mother, woman, friend, or human you want to be?

3. Decide Who Truly Needs Protection

Protect the vulnerable one.
Protect the honest one.
Protect the one who did not choose this.

4. Set One Clear, Simple Boundary

Not a debate.
Not a speech.
A boundary.

โ€œThis is not okay with me.โ€
โ€œI wonโ€™t participate in this.โ€
โ€œI love you, but I cannot be involved if you continue this.โ€

5. Speak With Clarity and Compassion

Firm does not mean unkind.
Compassion does not mean surrender.

6. Allow People to React However They React

They may:
โ€“ Shame you
โ€“ Guilt you
โ€“ Pull away
โ€“ Play victim
โ€“ Get angry
โ€“ Give the silent treatment

Their reaction belongs to them.
It is not proof you did something wrong.
It is evidence that you set a boundary they didnโ€™t like.

7. Anchor Yourself After the Conversation

Your body may shake.
Your stomach may twist.
Old fears may roar.

That is normal.

Here are anchoring practices:

โ€ข Breathe: 4 seconds in, 6โ€“8 out.
โ€ข Hand on chest: โ€œI am safe. I told the truth.โ€
โ€ข Move your body: walk, stretch, shake out your hands.
โ€ข Ground yourself:
5 things you see
4 things you can touch
3 things you hear
2 things you smell
1 thing you taste
โ€ข Write what triggered you.
โ€ข Remind yourself: โ€œA trembling body is a brave body.โ€
โ€ข Talk to someone who truly understands the situation.

Anchoring doesnโ€™t erase fear โ€” it prevents fear from dragging you back into silence.


Taking a Stand Doesnโ€™t Make You Divisive

Taking a stand does not divide a family.
Harm divides families.
Silence divides families.
Minimizing what happened divides families.

Standing for whatโ€™s right is clarity, not conflict.

Protecting a victim is integrity.
Refusing to stand in the middle is courage.

A Soft, Steady Closing

There comes a moment when staying in the middle becomes impossible.
Not because you stopped loving people.
Not because youโ€™re choosing sides out of anger.
But because the truth finally whispers:

โ€œYou donโ€™t belong in the snare anymore.โ€

Stepping out isnโ€™t selfish โ€” itโ€™s sacred.
Itโ€™s the moment you choose protection over silence, healing over guilt, and courage over captivity.

Itโ€™s the moment you finally allow yourself to stand somewhere solid โ€”
where your truth has room to breathe.

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