A lot of people feel invisible. And for many different reasons.

What do I mean by feeling invisible? Like you dont matter. As if you arent a vital part of things. As if you are being overlooked or seen only for what you can do instead of for who you are. You’re an object — not a real human being. Shame can whisper to you that you’re not worth as much as others — that you aren’t acceptable, or welcome, or important. Your invisibility can begin to define you.

If its part of depression, then some of that invisibility may be imagined or misperceived. Maybe you are important to people but youre taking their own lives being busy or not texting you back or whatever too personally. So thats an important distinction to make and you may want to check out your thinking with a therapist or someone you trust.

Cultural ways to feel invisible…

  • You can feel invisible because of your gender, your race, your age, your economic or marital status

Others may have put you in a box because of some attribute or characteristic about you that are the facts of who you are. Your gender. Your race. Or your age. And that’s a hard box to crawl out of.

  • Youre hiding due to prejudice or nonacceptance

You may feel as if it’s not safe to be open about who you really are, because of prejudice or nonacceptance. And it can be very lonely. You can feel as if that who you really are has to stay cloaked from the world out of fear of rejection or even violence.

  • Youre seen as what you do, not who you are

Youre the waiter or the nail lady. Youre providing a service and youre not seen at all. One of my patients told a story about asking the woman who was doing her nails a question. I asked what her Vietnamese name was. Not the Amercanized one that shed chosen. Her eyes filled with tears.. and she told me that no one had ever asked her that question.”

  • Youre a condition not a person

I had shoulder surgery several years ago, and I overheard one of the nurses or someone say, Rutherford the rotator cuff in bed 7. Youre seen as a condition, not as you.

Maybe some people make their lives more simple by deciding who theyre going to notice and who theyre not. They make their jobs easier by not noticing someones humanity but by labeling them objectifying them (which well talk more about later..). I recognize that many medical professionals and others do this in order to protect themselves against the horror of their jobs like firemen, police officers, ambulance drivers, — not only doctors and nurses.

Sources of childhood invisibility…

  • Parental neglect

Neglect can be more confusing that actual abuse. You’re simply ignored. Maybe parents are too busy trying to make ends meet. Or maybe the neglect is fairly benign – it looks more like apathy and very little emotional connection.My parents were there. They fed me and clothed me. But we never did anything as a family.

  • Parental addictions or mental illness

Invisibility can become a childs unconscious strategy or choice in order to stay safe. If your parent is high on meth, psychotic or manic, or has an explosive temper — the risk of punishment for inconsequential crimes is so great, you can choose invisibility and staying out of the way.

  • You are the good child

You may have worked harder and harder to gain some kind of attention, not realizing that its highly likely that your role in the family has become very entrenched. Youre the one no one has to worry about. You likely strive for perfection and may feel very supported professionally and definitely seen. But never get the attention from your parents.

  • Youre not the favorite child

If your parents had favorites you can feel invisible if you’re not that favorite child. We used to believe that middle children would belong in this bracket but that myth has been deposed.

  • You were or are shy

Shyness is social anxiety which is severely paralyzing at times and can be tied to physical symptoms like stomach problems. It’s not introversion — Introverts can act extroverted its just not their preferred way of spending time. But shyness cant be turned on and off and you can certainly feel invisible.

Invisibility due to being treated like an “object”

  • You’re the victim of narcissism, sexual abuse or exploitation of some kind

Exploiters abusers will look for people who take immense responsibility in relationships and they manipulate that very trait to grab power. And you can begin to be treated like an object whether as a child or an adult. Maybe you’re being exploited for sex. Or for what you can do for your abuser what purpose you serve for them. The more that occurs, the more invisible you will feel. And yet there are times that your perpetrator will tell you how important you are to them how special you are. And that blinds you even more to the dynamic of whats happening. It can be a vicious cycle. Your worth plummets and you can become more and more dependent on the crumbs they offer from time to time to feel at all worthy or important.

How to find your voice…

So what can you do about these feelings of invisibility? How do you confront shame and find your voice?

Cultural…

If your invisibility is culturally induced, Deepak Chopra talks about a distinct plan to try to figure out what may be your own mind convincing you that you are invisible, and offers an analysis of what you can try to do about it. He suggests that looking for what you have control over is paramount and making a list of what you can actually do to figure out what may be your own insecurity and what could be the steps toward solution of the problem. If you feel invisible because of your age or your gender or because youre divorced, then where can you go what can you create that would help you feel more connected or that can challenge stereotypes?

Childhood experiences…

This kind of invisibility may be more complicated because what we experienced in childhood runs very deep. But you can begin to work with and change any of your own coping strategies that may now be irrational or self-destructive — what I term being an emotional grownup. One of my most popular podcast episodesoffers steps to do just this.

Exploitation

You first have to identify abuse as abuse. A narcissistic relationship as narcissism. And exploitation as exploitation. But leaving those relationships isnt as easy as one might think. But perhaps the most important thing to remember is that whatever shame you feel that you should have stopped it, that you should’ve left — will only keep your sense of worth in the trash. Plus its frightening to leave. There may be threats of actual physical violence against you or your children. Your exploiter has told you over and over that you couldnt make it on your own. You have to balance what is true danger with the cost of staying in a relationship that is so destructive.

Look for what you have control over. Confront your shaming voice. Make an action plan.

Life is far too short to feel invisible.

You can hear more about depression and many other topics by listening to Dr. Margarets podcast,SelfWork with Dr. Margaret Rutherford.

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My new book entitled Perfectly Hidden Depressionwill be arriving November 1, 2019 and you can pre-order here! Its message is specifically for those with a struggle with strong perfectionism which acts to mask underlying emotional pain. But the many self-help techniques described can be used by everyone who chooses to begin to address emotions long hidden away that are clouding and sabotaging your current life.