A lot of what we struggle with as adults didn’t start with us. It started when we were kids, shaped by the way the world around us expected us to behave.

From the time you’re born, society puts pressure on parents to raise “well-behaved” children. Not happy, not emotionally secure—just convenient. A child who doesn’t cry too much, who doesn’t make a scene, who learns quickly that certain emotions are “too much” for other people.

But what happens when those children grow up?

Childhood Conditioning Shapes Our Adult Struggles

The lessons we learn in childhood don’t just disappear when we reach adulthood. If you were taught to suppress your emotions because they made others uncomfortable, chances are, you still struggle to express your feelings. If you were expected to separate from your parents easily—whether that meant daycare as an infant or being told to “toughen up” when you missed them—you might now find it hard to form deep, secure relationships. And if your needs were dismissed, ignored, or met inconsistently, you may have learned to stop voicing them altogether, leaving you unsure of what you even need as an adult.

None of this is your fault. You were just doing what you had to do to survive in an environment that didn’t always meet you where you were. But the good news is, these patterns aren’t permanent. They’re just learned behaviors—and anything learned can be unlearned.

How to Reconnect With Your Emotions

If you struggle with expressing emotions, start by letting yourself feel again. Pay attention to when you shut down or tell yourself your emotions don’t matter. Notice that voice in your head and challenge it. Find someone safe—a friend, a partner, a therapist—and practice opening up, even if it’s just a little at a time.

It’s uncomfortable at first, but the more you do it, the easier it gets.

Healing From Attachment Struggles

If you have trouble connecting with people, look at your past experiences with attachment. Were you encouraged to separate before you were ready? Did you learn that needing people was a weakness? That fear of intimacy isn’t a character flaw; it’s a protective mechanism.

But just like any old habit, it can be changed. Start by allowing small moments of connection—making eye contact, sharing something personal, accepting help. Over time, these small steps build trust, and trust is what allows deep relationships to grow.

Learning to Recognize and Meet Your Needs

And if you’ve spent years ignoring your own needs, the first step is simply recognizing that you have them. Maybe you numb yourself with distractions—scrolling, working, eating, or anything else that keeps you from sitting with what you truly feel. Try to slow down. Give yourself space to ask, “What do I actually need right now?” It might feel unnatural at first, but the more you listen to yourself, the more those long-ignored needs will start making themselves known.

Undoing years of conditioning isn’t easy, but it’s possible. You don’t have to be stuck in the patterns that were handed to you. Healing starts with awareness, with small, intentional choices to do things differently. And you don’t have to do it alone.

If this is hitting home for you, I have walked through how to start breaking these cycles in the video below.

-Scott

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