Emotional abuse occurs when parents intentionally insult, control, or hurt their child. While it may not result in bumps or bruises, it can leave invisible scars that last throughout adulthood. If your parents emotionally abuse you, the best thing to do is set boundaries for yourself and maintain distance. It may help to lean on a trusted friend, family member, or therapist for support. Learning stress management skills and building up your self-esteem can also help you cope and overcome trauma.
Tips to Cope with Emotionally Abusive Parents
- Share your experiences with a trusted friend or relative, or seek professional help.
- Practice self-care by journaling, meditating, and making time for activities that you enjoy.
- Set clear boundaries and state the consequences if your parents don’t respect them.
- Consider cutting ties if their behavior severely impacts you or your mental health is declining.
- If you live with your parents, get out of the house or go to your room when things escalate.
Steps
Caring for Yourself
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Learn how recognizing abuse can help you. When your parents emotionally abuse you, it can be hard to separate the feelings that the abuse causes from the abuse itself. For example, if you can’t tell if your parents are abusing you , you may start to feel bad about yourself because you’re taking their words or actions to heart. [16] X Research source Once you learn to identify abusive behaviors, you can:
- Recognize that what is happening is not your fault.
- Take control of your own reaction during abusive situations.
- Put more appropriate distance between you and your parents.
- Get the help that you need to cope with the abuse and move forward.
- Understand why your parents behave the way they do and recognize that their behavior comes from them, not from you.
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Identify abusive patterns and triggers. Reflect on previous experiences to identify when your parents are more likely to get abusive. Do they always yell at you when they’re drunk? Do they get upset if you bring up a certain topic? Do they tend to get angry after the weekend? Once you recognize these warning signs, you can prepare yourself better or make a plan to dodge abuse. [17] X Research source
- For example, if your mother always yells at you when she has been drinking, try to get out of the house as soon as you see her with a bottle.
- If your father tries to diminish your accomplishments when you've achieved something, refrain from telling him about your successes and only tell people who support you.
- If you need help figuring out these triggers, document instances of emotional abuse in a journal and highlight any similarities. You may notice changes in your parents’ mood or behavior right before abuse happens.
- With that being said, the level of freedom you have depends on your age. If your parents don’t let you drink alcohol or attend parties in high school, it doesn’t mean they’re being overly controlling. Parents set rules to protect you and steer you towards positive development, but if they won’t let you visit friends or attend school, it’s a sign of abuse.
Tip: You may notice that certain things you do or say may trigger your parents’ abusive behaviors. However, keep in mind that the abuse is still not your fault. Nobody deserves to be abused, and your parents’ behaviors in these situations are not appropriate.
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Minimize time around your parents and find safe places in your house. Sometimes, the best way to take care of yourself is to avoid your abuser. This may be easier said than done if you live with your parents, but if you can, find ways to put physical distance in between you and them. [18] X Research source If you sense that your mom is about to be abusive, for example, you could tell her that you need to do homework and head to your room.
- Alternatively, you could spend time at the library or a friend’s house, get involved in extracurricular activities at school, offer to babysit or house sit for extended family, walk around your neighborhood, or get a part time job to get out of the house.
- While it’s a smart decision to move to safety, it's not your fault if you get caught in a serious conflict. No matter what you say or do, there is no excuse for a parent to emotionally abuse you.
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Create a safety plan or call 911 if you feel physically unsafe. Just because the abuse is not physical doesn’t mean it can't escalate. Develop a plan to keep yourself safe in case things take a turn for the worse. If you ever feel like you’re in danger or your parents physically attack you, get to a safe place immediately and call emergency services or a loved one. [19] X Research source
- A safety plan involves choosing a safe place, having someone to call for help, and knowing how to take legal action against your parents (if necessary). It may involve keeping your cell phone charged and nearby at all times, or having your car keys on you. [20] X Trustworthy Source National Domestic Violence Hotline Organization providing lifesaving tools, support, and resources for victims and survivors of domestic abuse Go to source
- Sit down with a trusted adult, like your school counselor, and put together a plan that helps you feel prepared in case of a crisis. The National Domestic Violence Hotline also has a tool to help you create a safety plan.
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Spend time with people who make you feel good about yourself. Building a support system of friends, family members, colleagues, teammates, or mentors is one of the best ways to fight low self-esteem. Many people who are victims of emotional abuse often have a negative view of themselves, but spending time with caring, non-judgmental people can help them process the abuse and feel validated and understood. [21] X Research source
- You can also boost your self-esteem by doing things you enjoy. Whether it’s dancing, reading, watching movies, or listening to music, engaging in fun activities can help you move forward.
- If possible, participate in a sport or youth group at school, church, or somewhere else in your community. This serves double-duty by helping you feel better about yourself and getting you out of the house.
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Establish clear boundaries with your parents. If you feel safe doing so, sit down with your parents and tell them that their behavior is unacceptable. It may be scary to stand up for yourself , but the abuse may never stop if you don’t say something. Clearly explain how their actions affect you, give examples, and use “I” statements to avoid coming off as accusatory. [22] X Research source
- State what the consequences will be if your parents ignore your boundaries. If they don’t respect your personal limits, follow through and enforce the consequences. Making empty threats will only enable their behavior and make you seem less credible. [23] X Research source
- For example, you might say, “Mom, I get scared when you drink. If you continue to come home drunk and bully me, I’m going to live with Grandma. I want to stay with you, but I just don’t feel comfortable.”
- You could also say, “I don’t appreciate the way you speak to me. I know I’m not doing that well at the moment, but there’s no need to call me names. It makes me feel worse than I already am. If you keep disrespecting me, I will cease communication with you.”
- If you think your parents might get violent with you, setting boundaries might not be the best approach. Always prioritize your safety and reach out to a trusted adult or therapist for further support.
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Learn stress management skills. Research shows that emotional abuse can generate stress, which may lead to long-term issues like anxiety, depression, and post-traumatic stress disorder (PTSD). [24] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source To combat this, find ways to relax and keep your stress levels low—get enough sleep each night, eat healthy meals, exercise regularly, and make time for activities that bring you joy. [25] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
- Other healthy stress management habits like journaling, meditation , deep breathing , and yoga can help you feel calm on a day-to-day basis.
- If your symptoms are severe, see a therapist to help you manage your stress and emotions. They can also teach you how to set boundaries with other people and protect yourself from abuse in the future. [26] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
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Define and focus on your positive traits. No matter what your parents might have said, you are an amazing person who’s worthy of love, care, and respect. You are not responsible for your parents’ behavior, so don’t listen to their insults and ridicule. It may take time to build up your self-esteem and fully love yourself , but reflecting on your best qualities and treating yourself with kindness can speed up the process. [27] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- Make a list of your best qualities and traits, then repeat them out loud every day. The more you do it, the more likely you’ll change your perception of yourself!
- For example, you might say, “I am open-minded to new ideas, and I always try to uplift others. I wouldn’t hesitate to let a friend borrow something or help someone in need. This makes me a kind, caring, and generous person.”
- If you’re struggling to push negative thoughts away, engage in activities that you’re passionate about. Or, repeat positive affirmations . You might say, “I am a worthy person, and I trust, respect, and love myself. I can do anything I set my mind to.”
Signs of Emotional Abuse
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Excessive insults or belittling Your parents may try to pass insults off as a joke, but this type of abuse is no laughing matter. If they frequently make fun of you, belittle you in front of other people, or dismiss your ideas or concerns, you are in an emotionally abusive situation. There is a thin line between discipline, teasing and abuse. [28] X Research source
- For example, if your dad says, "You're such a loser. I swear, you can't do anything right," this is verbal abuse. Your parents may do this in isolation or in front of others, causing you to feel bad about yourself.
- To see if you’re dealing with an abusive parent ask yourself the following questions: Do they make you feel like you’re worthless or not good enough? Do they call you mean names? Do they tell you that you don’t deserve anything, or that you’ll never find anyone better than them? Do you feel like you’re always put down or ignored? [29] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Tip: A little bit of teasing between family members can be normal and even healthy. However, if your parents put you down or call you names and then tell you to “lighten up” or say that it was “just a joke” when you get upset, they have crossed the line into abusive behavior.
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Control or manipulation If your parents try to control every little thing you do, get angry when you make your own decisions, or dismiss your abilities and autonomy, you may have an abusive relationship with them. Emotional abuse is a pattern of behavior that aims to control another person through fear, intimidation, and manipulation. While your parents may feel like they’re just “parenting,” controlling behavior is a sign of abuse. [30] X Research source
- People who engage in this type of abuse often treat their victims like inferiors who are incapable of making good choices or taking responsibility for themselves.
- Your parents may try to make decisions on your behalf. For instance, your mom might visit your high school and ask your guidance counselor about a college you didn't want to apply to.
- Other forms of controlling behavior include requiring you to “check in” with your parents all the time, having them go through your phone, not being allowed to go to places alone, or needing permission to make plans with other people. [31] X Research source
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Shaming or blaming Some abusers have unrealistically high expectations of their victims, but refuse to admit any wrongdoing themselves. People who engage in this kind of abuse may blame you for things that you have no control over. They may tell you that you’re the cause of their problems so they can avoid taking accountability, or hold you personally responsible for their emotions. [32] X Trustworthy Source HealthyChildren.org Health information from the American Academy of Pediatrics. Go to source
- Abusers tend to be very resentful toward others. They might blame their lack of success on fate or other people.
- For instance, if your mother blames you for being born and having to abandon her singing career, she is blaming you for something that wasn't your fault.
- If your parents say their marriage fell apart "because of the kids," they’re blaming you for their inability to cope. Remember, every person is responsible for their own actions.
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Giving you the silent treatment Parents who pull away from their children and refuse to communicate with them may be engaging in a form of abuse. Consider your parents’ motivation in giving you the silent treatment. [33] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source Are they trying to punish or control you? Do they blame you when they distance themselves from you? If so, it’s a sign of emotional abuse.
- Love and understanding aren’t things you should have to bargain for, and refusing to speak to a child can leave them frustrated, confused, and unheard. [34] X Research source
- If your parents struggle to communicate their thoughts in general, it’s possible that they aren’t trying to control or harm you. The silent treatment is a learned behavior in some cases, where the other person doesn’t see it as wrong. Growing up with the silent treatment isn’t an excuse, but it might mean your parents don’t recognize how they’re hurting you. [35] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
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Selfishness and neglect Egocentric and narcissistic parents may only see you as an extension of themselves, and this makes it impossible for them to have your best interests at heart. Even if they genuinely believe that they’re supporting you, their self-interests prevent them from fully taking care of you. [36] X Research source
- Narcissistic parents are often uncomfortable or jealous if their child gets attention and will try to make everything about themselves.
- If you have a single parent, for example, they might guilt-trip you by saying, "Well, I know you had a party to go to with your friends, but I'm so lonely here. You are always leaving me."
- Other symptoms of narcissistic parenting include disrespecting your boundaries, trying to manipulate you into doing what they believe is “best,” and getting upset when you don’t live up to their unrealistic expectations for you. [37] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
Quiz Pack: We’ve handpicked these quizzes just for you.
Expert Q&A
Video
Tips
- When you need guidance, it's your parents’ job to step in, but there’s a distinct difference between healthy discipline and abusive behavior. To see if your parents are being abusive, reflect on how angry they get when you do something wrong. It’s natural for parents to get frustrated when their kids break the rules, but it’s never okay to shame, blame, reject, threaten, name-call, or withhold love. [45] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to sourceThanks
- Alternatively, take a look at friends who have good relationships with their parents. How do their parents speak to them? What’s the “worst” punishment they’ve received? Do their parents encourage them to be independent? What kind of support and discipline do they receive?Thanks
- Many abusive parents don’t realize that they’re being abusive. Even if your parents have good intentions or have learned their behavior from their parents, emotional abuse is inexcusable. Remember, you are not responsible for your parents’ actions and are worthy of love and respect!Thanks
Tips from our Readers
- Some parents think that because they do some good things, they are good parents. They cannot accept that their behavior is abusive and thus may do good deeds towards you such as offering you favors, whether financially or otherwise. Good deeds do not counteract the bad. Some may even use it as blackmail to guilt trip you into doing what they want you to do on the grounds that they "went out of their way for you" with a favor, even if they didn't.
- If you think you're being abused, you ARE. You're not imagining it. People (especially your abusers) will most likely try a thing called gaslighting. They'll abuse you and then pretend that nothing ever happened, or that it's your fault. It is not your fault. You do not deserve abuse, no matter what you've done. Living with abuse often clouds your mind and makes you unable to trust others; please never forget that you're not alone.
- Don't try to make excuses for abusive behavior. That's exactly what an abuser wants from you.
References
- ↑ https://www.crisistextline.org/topics/emotional-abuse/
- ↑ https://www.healthdirect.gov.au/emotional-abuse
- ↑ https://kidshealth.org/en/kids/handle-abuse.html
- ↑ https://www.nyc.gov/site/acs/child-welfare/mandated-reporters.page
- ↑ https://www.healthdirect.gov.au/emotional-abuse
- ↑ https://www.cdc.gov/violenceprevention/pdf/CAN-Prevention-Resource_508.pdf
- ↑ https://www.goodtherapy.org/learn-about-therapy/issues/emotional-abuse/get-help
- ↑ https://psychcentral.com/lib/mistakes-to-never-make-with-an-abuser
- ↑ https://studentaid.gov/apply-for-aid/fafsa/filling-out/dependency
- ↑ https://psychcentral.com/health/does-going-no-contact-with-a-parent-heal-you-the-answer-isnt-what-you-think
- ↑ https://psychcentral.com/health/does-going-no-contact-with-a-parent-heal-you-the-answer-isnt-what-you-think
- ↑ https://cptsdfoundation.org/2022/08/24/tips-for-going-no-contact-with-a-toxic-parent/
- ↑ https://www.caregiver.org/resource/taking-care-you-self-care-family-caregivers/
- ↑ https://www.care.com/c/toxic-grandparents-warning-signs/
- ↑ https://www.mentalhelp.net/blogs/5-ways-to-stop-an-argument-in-less-than-a-minute/
- ↑ https://kidshealth.org/en/teens/family-abuse.html
- ↑ https://psychcentral.com/lib/emotional-abuse-signs
- ↑ https://psychcentral.com/lib/mistakes-to-never-make-with-an-abuser
- ↑ https://psychcentral.com/lib/mistakes-to-never-make-with-an-abuser
- ↑ https://www.thehotline.org/what-is-a-safety-plan/
- ↑ https://www.crisistextline.org/topics/emotional-abuse/#what-is-emotional-abuse-1
- ↑ https://www.psychologytoday.com/us/blog/traversing-the-inner-terrain/202201/healthy-boundaries-adult-children-toxic-parents
- ↑ https://www.goodtherapy.org/blog/psychpedia/boundaries
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7683637/
- ↑ https://www.cdc.gov/mentalhealth/cope-with-stress/index.html
- ↑ https://www.ncbi.nlm.nih.gov/pubmed/23800893
- ↑ https://my.clevelandclinic.org/health/articles/12942-fostering-a-positive-self-image
- ↑ https://kidshelpphone.ca/get-info/family-abuse-what-it-is-and-how-to-identify-it/
- ↑ https://www.helpguide.org/articles/abuse/domestic-violence-and-abuse.htm
- ↑ https://psychcentral.com/pro/exhausted-woman/2016/12/7-types-of-parental-abuse#1
- ↑ https://www.crisistextline.org/topics/emotional-abuse/
- ↑ https://www.healthychildren.org/English/safety-prevention/at-home/Pages/What-to-Know-about-Child-Abuse.aspx
- ↑ https://health.clevelandclinic.org/silent-treatment
- ↑ https://www.crisistextline.org/topics/emotional-abuse/
- ↑ https://health.clevelandclinic.org/silent-treatment
- ↑ https://www.psychologytoday.com/us/blog/communication-success/201602/10-signs-narcissistic-parent
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4664566/
- ↑ https://www.helpguide.org/articles/abuse/child-abuse-and-neglect.htm
- ↑ https://www.nspcc.org.uk/what-is-child-abuse/types-of-abuse/emotional-abuse/
- ↑ https://www.apa.org/topics/psychotherapy/group-therapy
- ↑ https://my.clevelandclinic.org/health/treatments/24454-family-therapy
- ↑ https://www.apa.org/pubs/videos/4310926
- ↑ https://my.clevelandclinic.org/health/treatments/21208-cognitive-behavioral-therapy-cbt
- ↑ https://www.nctsn.org/interventions/trauma-focused-cognitive-behavioral-therapy
- ↑ https://www.cdc.gov/child-abuse-neglect/about/?CDC_AAref_Val=https://www.cdc.gov/violenceprevention/childabuseandneglect/fastfact.html
About This Article
If you have emotionally abusive parents, understand that what is happening is not your fault and that you can deal with it by setting boundaries for yourself. While it may be difficult, try your best not to stick around when your parents start abusing you. You’re under no obligation to stay, visit, call, or otherwise expose yourself to abuse, so ask friends or family who you trust for help if you need a place to stay. If you don’t live at home but still keep in touch, tell them “I will call you once a week, but I will hang up if you say cruel things to me.” Also, find a safe place, either in your home or outside, that can act as a safe place where you can get stuff done and spend time away from your parents. Consider going to a library or a friend’s house, as these are places where you can also get some support from friends or adults. For more help from our co-author, including how to make a safety plan in case the abuse becomes physical, read on.
Reader Success Stories
- "I've been suffering sadistic emotional abuse all my life. This article really brought it home. My self esteem was ruined, so when I was independent I was still very dysfunctional and I think I even had a nervous breakdown. Unfortunately, I have become financially dependent on a monster. This article definitely brings into perspective what's going on. Believe it or not, I'm 40, but emotionally I've been very behind. Must stop feeling bad for myself and focus on what's really going on here. " ..." more