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Estranging yourself from family is a profoundly painful experience. Adult children go no contact, or reduce contact, with family members for many reasons, including abuse (emotional, physical, or sexual), conflicting values, or a lack of acceptance regarding their identity. It’s a difficult decision, even when it’s the right one for your well-being. Creating a “chosen �

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If you identify as an adult child of a dysfunctional, toxic, or emotionally immature parent, you may have noticed a relentless inner pressure to do everything just right. For many, perfectionism as an adult child is a survival strategy learned in childhood. When love, approval, or safety depended on performance, perfectionism becomes a way to �

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Having a narcissistic parent can be draining and take a serious toll on all aspects of your life. In this article, I use the term narcissism to describe someone who needs constant attention, struggles to show empathy, and often puts their own needs above everyone else’s. As an adult child of a narcissistic parent, you �

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Stress and uncertainty are inevitable parts of life. However, lately, it feels like we’re navigating a particularly challenging stretch, with so many changes happening around us and uncertainty looming. I find myself reaching for my tried-and-true coping strategies more than ever, and I want to share some of them with you. These aren’t magic solutions, �

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Choose to be present rather than perfect. In a world that often celebrates achievement and success, the pursuit of perfection can become an unhealthy obsession. Perfectionism, characterized by setting impossibly high standards and a constant fear of failure, is associated with stress, anxiety, and other health and relationship problems (Hewitt, Flett, & Mikail 2017). An �

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The start of the year is a natural time to reflect and plan. Use these new year journal prompts to gain clarity, set intentions, and explore your hopes and goals for the upcoming year. You’ll find prompts for introspection, gratitude, and everything in between! As 2024 winds down, it’s the perfect time to reflect on �

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As family estrangement gets more media attention, some are suggesting that therapists cause family estrangement—or at least encourage family cutoffs. This criticism are typically made of adult children’s therapists by the media, estranged parents, and their therapists and advocates. While it’s true that some adult children decide to cut ties with a parent as part �

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Holidays can be a challenging time for those who’ve cut ties with relatives, whether you have no contact or limited contact with toxic family members. Society often equates happy holidays with idealized family gatherings and meaningful family traditions. So, it’s not surprising that so many estranged adult children find the holiday season difficult. Holidays can �

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How do you know when to cut ties with your family? The bond with our families is supposed to be unbreakable. But the reality is, sometimes, for our own well-being, creating distance becomes necessary. As a therapist working with adult children of dysfunctional families, I witness firsthand the immense struggle individuals face in grappling with �

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Were you the scapegoat or peacemaker in your family of origin? In dysfunctional families, members often adopt specific roles as coping mechanisms to deal with the chaos and instability. These roles help us survive the dysfunction but also create problems. Addiction and Mental Illness Impact the Entire Family System In a dysfunctional family, the struggles �

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