What Is a Mother Wound?

A mother wound refers to the behavioral patterns, emotional pain, and belief systems derived from the relationships we have with our mothers or maternal figures. It's an attachment wound that is not always caused by overt harm. Sometimes mother wounds stem from emotional absence or a lack of emotional support, criticism, passive-aggression, control, co-dependency, or a feeling that you had to earn love by being self-sacrificing or self-sufficient, "easy," or helpful.

The wound is less about pointing fingers at who to blame and more about having awareness around where your needs were left unmet, and how that impacted the way you show up in the world.

Trauma Integration Coach Ally described the impact of such a wound perfectly. In an Instagram caption, she wrote, "When there has been mother wounding, the heart defends itself and tries to close. Our whole system lives in a state of contraction and unsafety, depleted of love, nurturance, and connection."

That "state of contraction and unsafety" she refers to can look like:

• Feeling emotionally guarded, even with people you love
• Struggling to trust your needs or believe you’re allowed to take up space
• Over-functioning in relationships or assuming the role of caregiver/fixer
• Having chronically anxious or hyper-independent nervous system states (i.e., never letting yourself rest or receive)

While these patterns are often unconscious, they have the potential to quietly shape everything, from your self-worth to your romantic relationships.

The Types of Mother Wounds

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A post shared by Ally| Trauma Integration Coach (@awakenwithally)

5 Types of Mother Wounds You Should Know About

While everyone's experience is unique to them, some types of mother wounds show up more commonly than others. According to The Mother Wound Project, there are seven types of mother wounds, but I've also seen sources that say they are as many as 15. Because mother wounds are complex and can originate from different behaviors experienced in a mother-child relationship, it is possible to have multiple types of mother wounds depending on the parent.

To begin healing your mother wound(s), it is helpful to identify the type of mother wound you may be carrying and how it might be playing out in your life today. Check out a few of the more common ones below.

The Abandonment Wound

If your mother was physically or emotionally unavailable, or even absent from your life altogether, you might have an abandonment wound. Perhaps she worked a lot, struggled with her own mental health, or was unable to attune to your emotional needs. As a result, you might have felt unheard, unseen, or like your feelings weren't important.

How it manifests:

• Attracting unavailable or avoidant partners
• Struggling to ask for help or trust others
• Having a fear of rejection, or like you're "too much"

The Criticism Wound

If your mother had impossibly high expectations for you, was overly critical, or was a perfectionist who wanted you to follow suit, it's possible you internalized a harsh inner critic. Love might have felt conditional, like it had to be earned through success by way of accomplishments, accolades, and achievements, or through being compliant, easy, or needless.

How it manifests:

• Feeling like you're not "doing enough," not now, not ever
• Struggling with impostor syndrome or chronic self-doubt
• Fearing you might make the "wrong" choice, or that you'll fail

The Enmeshment Wound

For many with mother wounds, it’s not just about what was lacking or missing, but instead how closely they were tied to their mother’s emotional world. This is where emotional enmeshment enters the chat. This can look like little to no emotional separation between you and your mother, where boundaries between the two of you become so blurred that you don't know where her needs and feelings end and where yours begin.

If you felt responsible for your mother’s mood, well-being, comfort, or approval as a child, you might have an enmeshment wound.

How it manifests:

• Feeling guilty when setting boundaries
• People-pleasing in relationships or anxious attachment
• Difficulty when deciphering what it is you want in life (Read: "Living Your Best Life Actually Looks Like Decentering Your Mother")

The Emotional Neglect Wound

A quieter wound, but felt nonetheless. An emotional neglect wound develops when your emotional needs are constantly overlooked, minimized, or rarely fully acknowledged. Your mother might have been there physically or provided for you through material things, but she rarely asked you how you felt, let alone validated your emotions or created space for vulnerability.

How it manifests:

• Feeling like your feelings are a burden instead of a gift
• Difficulty expressing your emotions or naming them
• Feelings of emptiness or disconnection even in close relationships

The Invalidation Wound

If you grew up feeling like your experiences, perceptions, or feelings were belittled, you're not alone. You're one of many with an invalidation wound. This type of wound originates from having your reality dismissed or constantly questioned. Your feelings could have been labeled as "dramatic," your truths might have been denied or invalidated, and your experiences might have been minimized.

With time, this behavioral pattern impacts you by causing deep confusion around what you believe you are "allowed" to feel and your overall sense of self.

How it manifests:

• Struggling with conflict or trusting your voice
• Second-guessing your instincts or questioning your reality
• Feeling gaslit even in safe relationships

How to Heal Your Mother Wound

As previously mentioned, healing a mother wound is not about blaming your mother, it’s about tending to the parts of you that didn’t get what they needed way back when. It’s about creating emotional safety, clarity, and self-connection, often for the first time. And you don't need anyone's permission to do it, just the courage to start. Here’s where to begin:

1. Acknowledge what you needed but didn't get: You're allowed to name the emotional gaps that were and are still very real for you. And you're allowed to do so without guilt. Awareness is the first step in the healing and reclamation of your voice.

2. Self-parent yourself: Speak to yourself with the softness, nurturance, love, and validation you once craved. You can affirm yourself, you can meet your needs, you can reparent your inner child. You can remind yourself that you have the power and you can choose how to go about wielding it. Self-mothering is one of the ways to do this.

3. Set compassionate boundaries: You don't have to cut your mother out of your life if you don't feel called to, but it's important to remember that setting boundaries is about protecting your peace, not punishing your mother. If you need to create some space while choosing peace over performance, do that. And do so with compassion.

4. Hold your grief without shame: Even if your mother did her best, you're allowed to grieve the mother you wished you had. Honor that loss as the act of liberation it is.

5. Redefine what mothering looks like to you: Yes, you're every woman, and it's all in you, but we weren't born to do life alone, hence the need for love and connection. If your mother can't meet those needs, open yourself up to receiving love from other places and sources.

Let yourself be nurtured by friendships, chosen family, therapy, and nature. You're worth it.

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