I’m a quotes kind of girl. Unapologetically so. I think I like them so much because they’re a way of packing in a lot of wisdom and insight without giving an entire speech (or writing an entire article). And if there’s one quote that I know I use at least three times a week, it’s “Adulthood is surviving childhood.”
It’s not a good thing either because, basically, what the quote is saying is a lot of us experience so much trauma as children that many of our adult years are actually spent trying to figure out how to survive it all. In fact, I recently read a Guardian article entitled, “Survivors of childhood trauma often grow up believing they are unworthy,” which had a line in it that summarizes a lot of why I do what I do for a living: “Jane now understands that she was conditioned as a child to see toxic relationships as almost normal.” I’m here to reprogram a lot of counterproductive stuff that a lot of us don’t realize we are doing…as best as I possibly can.
And yes, believe it or not, a part of the reason why we get into then tolerate then endure the oftentimes pure suffering of unhealthy relationships with other people — personal and professional, romantic, platonic and familial — is due to something known as unconscious contracts. Boy, when I first learned about unconscious contracts and what they entail, it was like I had a new way of helping to free up so many people from their hamster wheels of dysfunction with other individuals.
Okay, but I’m getting a little ahead of myself. If you already feel drawn to or even triggered by the intro of this article alone, please set aside some time tonight or this weekend to dive into what it means to sign an unconscious contract, how it typically ends up working against you, and what you can do to change it ASAP.
What Is an Unconscious Contract?
I like giving credit where credit's due, and when it comes to the entire concept of unconscious contracts, one of my instructors taught it to me. She said she learned it from a neuroscience educator by the name of Sarah Peyton.
The gist of an "unconscious contract" is it's an agreement that you made, oftentimes in order to get through living with your toxic parent (or parents), that ended up being an unhealthy habit or approach to dealing with other people as you grow and develop into adulthood (you can watch an intro video about it here that is pretty damn enlightening if I do say so myself).
According to Sarah and her findings, a lot of our full dependence on our parents (especially our mother since she's usually the primary caregiver), as far as communication goes, happens around four months of age and, without us even noticing it, we find ourselves figuring out what needs to be done in order to get along with them — even if it's ultimately to our detriment.
An article that dives deeper into all of this is "When Relationships Fall Apart: Conscious and Unconscious Agreements in Relationship." The authors speak on the fact that a conscious contract is an agreement where both parties know the commitment that they are getting into, while an unconscious contract is usually unspoken, although what transpires is one person decides to suppress their thoughts, feelings, and needs in order to make another person happy (or it at least makes getting along with them easier to do).
Now I'll already tell you that if you read this and thought, "Isn't that just compromising?" you just revealed that you are someone who definitely needs to continue on with this piece because, no, suppression is not compromise; suppression is you denying a part of who you are in order to keep the peace — or avoid abuse — and there is nothing compromising about that. It is destructive and definitely the kind of "unconscious contract" that you need to break…immediately if you can.
Before I break down how to do that, let's go a bit deeper into all of this.
How an Unconscious Contract Affected Your Childhood Development
Last fall, Newsweek published an article entitled "Why Adult Children Are Cutting Off Their Parents More Than Ever." Now for the record, no parent is perfect, and since some people like to throw around words like "toxic" as if they are confetti, let's look into some signs that you definitely had a toxic parent as a child/teenager — and that you may still have one now:
- They didn't respect your privacy/boundaries
- They pressured you to agree with them even when you didn't
- They were harder on you than they were on other children (especially outside of the home)
- They found a way to make everything about them
- They wouldn't let you ask questions for clarity (and/or they lashed out when you did)
- They were controlling
- They didn't shield you from trauma (and they oftentimes caused it)
- They used religion to justify their toxic behavior
- They used you as a makeshift therapist/counselor (told you too much information)
- They were verbally and/or emotionally and/or physically and/or sexually abusive
- They were emotionally unpredictable
- They weren't supportive (or you felt like they were competing with you)
- They kept you walking on eggshells
- They deflected from taking accountability for their mistakes (or poor choices)
- They either used guilt or withheld love in order to get their way
If any of this resonated with you, yes, on some level, you are a survivor of a toxic parent — again, not an imperfect parent; more like someone who put you in a position where you dealt with some level of trauma on a consistent basis. And because it's a parent's job to help you to become a holistically healthy individual, when the opposite happens, it can stifle you on some level.
For instance, I grew up with parents who didn't know how to respect a boundary or take accountability if it hit them square in the face. I don't even have the time to get into how deep it all went. For now, I'll just give one example of how it played out in my adult years — recent ones. One parent was so toxic that they really should be in prison. Because they're not, they had the nerve to email me acting like they were doing me some favor by leaving me alone…like I had told them to do for almost two decades now, that they still had moments when they would disrespect the boundary. And where did they get my contact information? From the other parent. WILD. Not you out here enabling my abuser.
Boundaries are limits, and limits (when they are not used to weaponize or manipulate) are put into place to keep us safe. People who don't respect your boundaries are unsafe individuals.
When I think about how my boundaries were constantly being dishonored as I was growing up affected me all through those years. One way is I didn't know how to set healthy boundaries with other people. As a result, I had some of the most toxic female friendships known to man (no joke). Another result is I had a tendency to be controlling to certain other people too. Control is what was modeled to me (suffocatingly so), all the while being told that it was love, and so… that's what I thought it was.
I had written an "unconscious contract" with my parents that allowed them to railroad my space, my body, and my feelings. My needs were basically the "rent" that I had to pay to live in their home and have my basic material needs met. And so, I thought that's what relationships looked like — that I had to go above and beyond while overlooking what I deserved in order to keep people around, OR I had to control the narrative in some way as a way of expressing my "love" to them. And I lived just like this for many years.
How an Unconscious Contract Affects Your Relationships Now
Before the end of the year is out, I'll be finishing my third book. One of the things that it's going to touch on is just how emotionally abusive one dynamic with a certain guy was. I'll give you an example. One time, I helped him put on an event. I got him the venue for free. I made the programs. I set up the slideshow. I ran the slideshow. He didn't pay me a dime. Because the venue was about an hour away and we left unbelievably late (in separate cars), I asked him if he would stay on the phone with me because I was sleepy. He yelled at me, told me that I needed to find someone else, and hung up. And the next day, what did I do? I texted him to make sure that he was okay. AMAZING. He never apologized, even when I brought it up. Instead, he deflected and justified his behavior. Also AMAZING.
In hindsight, I know this is the fallout from unconscious contracts that I had "signed" with my parents, several of them. Something in me thought that if I just loved that man enough, eventually, he would stop mistreating me. Yet, I know him well enough to know that he has his own unconscious contracts that need to be broken, so while I was over-giving, he was over-hustling. He also was being ungrateful and narcissistic (and narcissism is also oftentimes the result of a traumatic childhood; it's a cryptic way of protecting oneself). Yeah, because I still had some "live contracts" going on, folks were able to get away with all kinds of stuff.
I'll give you another example. I have a girlfriend who keeps picking materialistic and shallow women as friends (check out "7 Signs Your Friendship...Actually Isn't One"). Her mother was exactly that way. It's wearing her out now because she feels like all she has in common with her circle is shopping and, inconsequentially, debt. Yet, until I introduced the concept of unconscious contracts to her, she didn't realize that all she really had in common with her mom — and the only time her mom ever really spent quality time with her — was when money was involved (including her mom feeling entitled to her money in present time).
Again, adulthood is surviving childhood. So, take a moment and think about the list that I provided as it relates to whether or not you had a toxic parent. Where the points apply, ponder what your adult relationships look like these days. Where are there patterns? Where are there mirror reflections of the relationship that you had with your mother and/or father and/or caregiver? Where do you see the same kind of unhealthiness…even now?
When we're children, we are innocent and a blank slate. We rely on our parents to show us how we are to see ourselves, along with how we are to live out our lives. So yeah, without some serious inner work (and oftentimes therapy), the contracts that we became a part of as children will continue in our adult world — that is, until we break them.
What Can You Do to Break an Unconscious Contact
I already know — this is some pretty heavy stuff (which is why I implied at the beginning that it's not exactly lunchtime reading). Yet you know how the saying goes, knowledge is power, and if you could relate to any of this, how freeing is it to get to some of the roots, to receive confirmation that you're not crazy (sis, you're not) and then be provided with tips on how to get up out of these, what seem like lifelong binding agreements, that are not serving you (and never really were)?
Okay, so now that you know what an unconscious contract is, how you found yourself being a part of one, and how much damage they ended up doing, what can be done to break the contract? Good question.
A PDF that I was given (via Sarah Peyton's site) is what my instructor shared with me. I have edited it a bit so that it can make a bit more sense (if this is your first time hearing about unconscious contracts):
Step 1. Determine what the contract initially was.
“I (your name), ________________ , solemnly swear to you (parent/caregiver),___________________
to (whatever the self-defeating behavior was) ________________________ in order to protect you/honor you/survive, no matter the cost to myself. “
Step 2. Was the vow heard? (In order to feel validated in this exercise, you should get someone you trust to serve as a representative to act as the parent/caregiver you are speaking to.)
“Parent or caregiver, did you hear this vow?”
“Parent or caregiver, do you like this vow?”
Step 3. Can the vow be released? If so, release it.
If yes, the representative says, “I release you from this vow and I revoke this contract.”
(If the vow cannot be released, like your parent lives with you and they are still doing the behavior, you may want to seek therapy to figure out what boundaries need to be set up, especially if your parent tends to go full gaslight or full denial whenever you bring trauma or their past mistakes up.)
Step 4. Create a blessing to break the unconscious contract.
The representative says, “And instead of this vow, I give you my blessing to...(create the blessing)”
In a perfect world, you could talk to your parent about all of this, and no representative would be needed — yet honestly if that were the case and your parent was truly self-aware, apologetic, and willing to make amends, they would probably approach you first about the harm that they caused. That's why a representative can be helpful. They are symbolic, and while you may never get this kind of release from your actual parent, the validation and affirmation that comes from the exercise may be enough for you to fast-track your way to healing and to feel stronger in saying "no," setting limits and requiring that your needs be met from your parents — and to offer up consequences when that is not the case.
This is an exercise that can reduce fear and stagnation so that you can start to get on with how to have healthier relationships with others moving forward.
The Benefits of Ending Unconscious Contracts…and Creating New Ones
A wise man once said, "My word is my bond." That said, to tell you the truth, the only way that breaking an unconscious contract is going to work is if there is integrity behind your words. You need to identify them, vocally acknowledge them, and have your representative acknowledge you/them. You need to receive the blessing, and then, what I recommend is setting up a new contract — this time between you and yourself.
For instance, if your childhood unconscious contract was all about you walking on eggshells, the new contract needs to say something along the lines of, "I will no longer put my own feelings and needs aside whenever I feel bullied or even dismissed. My voice matters, especially when it comes to what directly affects me, so I will speak up when necessary." Whew. Can you see how empowering that is?
It can't be said enough that there is plenty of data out here to support the fact that at the age we are traumatized, oftentimes we remain right there emotionally until we heal — and healing can include breaking our unconscious contracts. Only, in my opinion, it's not enough to break one…you need to then replace it with another; otherwise, you could find yourself slipping back into what's familiar…even if you know it's not what's better/best for you.
This really is something that I could go on for days about because it’s the kind of topic that is so freeing once people are able to apply it in their own world. For now, I’ll just say that contracts are binding agreements. Yet, the good thing about unconscious contracts is you can let yourself off of the hook, knowing that you, as an adult, now have the space to live as you wish. You don’t have to “go along to get along” in the midst of super crazy, super counterproductive, super toxic ways.
You can write new contracts — ones that will strengthen you, validate you, and give you the kind of life that YOU want to live. Not the one that your toxic parent(s) made you think you had to settle for.
So, what unconscious contracts are you going to break today?
What new ones are you going to put into motion?
There’s no time like the present to start fully living YOUR life.
Amen? Hallelujah. For real.
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Different puzzle pieces are creating bigger pictures these days. 2024 will mark a milestone on a few different levels, including the release of my third book next June (yay!).
I am also a Professional Certified Coach. My main mission for attaining that particular goal is to use my formal credentials to help people navigate through the sometimes tumultuous waters, both on and offline, when it comes to information about marriage, sex and relationships that is oftentimes misinformation (because "coach" is a word that gets thrown around a lot, oftentimes quite poorly).
I am also still super devoted to helping to bring life into this world as a doula, marriage life coaching will always be my first love (next to writing, of course), a platform that advocates for good Black men is currently in the works and my keystrokes continue to be devoted to HEALTHY over HAPPY in the areas of holistic intimacy, spiritual evolution, purpose manifestation and self-love...because maturity teaches that it's impossible to be happy all of the time when it comes to reaching goals yet healthy is a choice that can be made on a daily basis (amen?).
If you have any PERSONAL QUESTIONS (please do not contact me with any story pitches; that is an *editorial* need), feel free to reach out at email@example.com. A sistah will certainly do what she can. ;)
This article is in partnership with Sensodyne.
Our teeth are connected to so many things - our nutrition, our confidence, and our overall mood. We often take for granted how important healthy teeth are, until issues like tooth sensitivity or gum recession come to remind us. Like most things related to our bodies, prevention is the best medicine. Here are five things you can do immediately to improve your oral hygiene, prevent tooth sensitivity, and avoid dental issues down the road.
1) Go Easy On the Rough Brushing: Brushing your teeth is and always will be priority number one in the oral hygiene department. No surprises there! However, there is such a thing as applying too much pressure when brushing…and that can lead to problems over time. Use a toothbrush with soft bristles and brush in smooth, circular motions. It may seem counterintuitive, but a gentle approach to brushing is the most effective way to clean those pearly whites without wearing away enamel and exposing sensitive areas of the teeth.
2) Use A Desensitizing Toothpaste: As everyone knows, mouth pain can be highly uncomfortable; but tooth sensitivity is a whole different beast. Hot weather favorites like ice cream and popsicles have the ability to trigger tooth sensitivity, which might make you want to stay away from icy foods altogether. But as always, prevention is the best medicine here. Switching to a toothpaste like Sensodyne’s Sensitivity & Gum toothpaste specifically designed for sensitive teeth will help build a protective layer over sensitive areas of the tooth. Over time, those sharp sensations that occur with extremely cold foods will subside, and you’ll be back to treating yourself to your icy faves like this one!
3) Floss, Rinse, Brush. (And In That Order!): Have you ever heard the saying, “It’s not what you do, but how you do it”? Well, the same thing applies to taking care of your teeth. Even if you are flossing and brushing religiously, you could be missing out on some of the benefits simply because you aren’t doing so in the right order. Flossing is best to do before brushing because it removes food particles and plaque from places your toothbrush can’t reach. After a proper flossing sesh, it is important to rinse out your mouth with water after. Finally, you can whip out your toothbrush and get to brushing. Though many of us commonly rinse with water after brushing to remove excess toothpaste, it may not be the best thing for our teeth. That’s because fluoride, the active ingredient in toothpaste that protects your enamel, works best when it gets to sit on the teeth and continue working its magic. Rinsing with water after brushing doesn’t let the toothpaste go to work like it really can. Changing up your order may take some getting used to, but over time, you’ll see the difference.
4) Stay Hydrated: Upping your water supply is a no-fail way to level up your health overall, and your teeth are no exception to this rule. Drinking water not only helps maintain a healthy pH balance in your mouth, but it also washes away residue and acids that can cause enamel erosion. It also helps you steer clear of dry mouth, which is a gateway to bad breath. And who needs that?
5) Show Your Gums Some Love: When it comes to improving your smile, you may be laser-focused on getting your teeth whiter, straighter, and overall healthier. Rightfully so, as these are all attributes of a megawatt smile; but you certainly don’t want to leave gum health out of the equation. If you neglect your gums, you’ll start to notice the effects of plaque buildup, which can irritate the gums and cause gingivitis, the earliest stage of gum disease. Seeing blood while brushing and flossing is a tell-tale sign that your gums are suffering. You may also experience gum recession — a condition where the gum tissue surrounding your teeth pulls back, exposing more of your tooth. Brushing at least twice a day with a gum-protecting toothpaste like Sensodyne Sensitivity and Gum, coupled with regular dentist visits, will keep your gums shining as bright as those pearly whites.
The first big leap was moving to a new city and getting settled into my new home. The next big leap? Was finding community and belonging. Moving to a new city excited me! I looked forward to having my own apartment, decorating it, and exploring what the city had to offer. I also found excitement in the thought of meeting new people and expanding my connections. When it actually came down to it, I felt nervous. I heard that making new friends as an adult can be hard because we all have different responsibilities and schedules that may not align. I knew in order for me to really feel at home in my new city, I had to create community.
Having a community of people who I can share memories with, lean on in times of need, and inspire each other is something I always valued. I took a moment to truly center in on what I desired from the new friends I would make. Then I realized it all would have to start with me. I had to be centered and confident in who I was to attract who I desired to be aligned with. As someone who moved to a new city and established quality friendships, I gathered these six tips that helped me feel grounded and create community in hopes that it will help you, too.
6 tips to start building community and making new friends in a new city:
Sean Anthony Eddy/ Getty Images
Be true to yourself
Do you know who you are? If someone asked you to describe yourself in three words, what words would you use? In order to develop deep friendships, you must be a friend to yourself first. Know what refuels you and what zaps your energy. Self-study your habits and why you do the things you do. All this will be important to keep in mind when looking to create bonds with others. Every day there’s all kinds of people telling you who you should be, how you should act, or what you should wear. At the end of the day, the only opinion about yourself that truly matters is your own. Spend some alone time with yourself indoors or out at an event you like to truly discover who you are in this season of your life.
Pray about it
Before you step out into the world and cross paths with all kinds of people, it’s important to pray about building your community. God outlines what true friendship looks like in numerous Bible verses such as "Iron sharpens iron." - Proverbs 27:17 and “Two people are better off than one, for they can help each other succeed.” - Ecclesiastes 4:9-12. If you desire friendships that last, pray about what you seek in friendship. I remember praying for mentally stable, happy, and whole women who moved through life with abundance mindsets. Take a moment to journal about the community you want to build and then pray on it.
Go to fun events to meet people who share your interests
Most metropolitan cities like Washington, D.C., New York City, and Atlanta are known to have strong young professional communities and events where you can connect with others. I highly encourage you to attend events in or near your community to see what the city is like and meet people. It’s likely that the people at the event have the same interests as you, which is a great way to start a conversation. You can start by searching for events on Eventbrite or following Instagram pages that highlight events happening in your city.
Carlos Barquero/ Getty Images
Accept that you won’t be compatible with everyone you meet
While living in your new city, it’s likely you’ll meet a variety of people. Please know that everyone you meet will not bud into lasting friendships, and that’s okay! You are uniquely created and not made for everyone. Then you’ll meet people who are good for only surface-level connections, and then you’ll have your girls who you can get deep with. I think sometimes people can look down on surface-level friendships, but not everyone needs to fully know you. That’s a privilege to have and to accept within yourself. Continue to check in with yourself and be real about who you crave to spend more time with and who is nice to see for a monthly or quarterly catch-up.
Join Facebook groups & GroupMe chats
If you haven’t used Facebook in a couple of years, it’s time to dust your profile off. Facebook Groups is a great place to join online communities for people who just moved to a new city like you. Typically, you have to agree to the group’s guidelines, and then you can join. For example, you can search for groups in the Facebook app by using keywords like women, Black girl, or [the name of your city] foodies. With the GroupMe app, you’ll have to be invited to join an already existing group. While you’re out and about networking, don’t hesitate to ask if they’re in any online groups/communities they recommend you join too.
Be friendly to folks in your neighborhood
When I first moved to my new apartment, I spent the first week walking around the complex and working in the community spaces to get a better feel of it. I was able to meet people in my neighborhood, enjoy small talk, and learn more about what the community has to offer. Step outside of your comfort zone and work in your apartment’s community space or a local coffee shop to connect with others.
Overall, you may feel alone in your new city, but I guarantee you’re not. There are other people experiencing living in a new city too, and all you need to do is find each other. I hope these tips help ease the nervous feelings you have about building a new community and inspire you to make a new friend today!
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