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How To Stop Beating Yourself Up

How To Stop Beating Yourself Up

by | CBT, Self Acceptance, Self Worth

When was the last time you heard from your inner critic? You know, that voice in your head that constantly judges you, puts you down and compares you to others. The one that tells you you’re not good enough or smart enough and says things you would never dream of saying to another person.

Now you may think this inner critic, while annoying, is relatively harmless. But this is simply not the case. This inner critical voice limits you and stops you from living the life you truly desire. It hinders your emotional well-being and, if left unchecked, can even lead to depression or anxiety.

Here are some ways you can silence that inner critic and stop beating yourself up.

  1. Give it Attention

That’s right, in order to gain control over your inner critic you have to know that it exists. Most of our thinking is automatic. In other words, we don’t give our thoughts much thought. We barely notice a critical thought has passed. Give attention to your thoughts, all of them. This will help you recognize the critical voice.

Here are some emotional clues the critic has reared its ugly head: whenever you feel doubt, guilt, shame, and worthlessness. These are almost always signs of the critic at work.

  1. Separate Yourself from Your Inner Critic

Your inner critic is like a parasite, feeding off you. You were not born with this parasite but acquired it along the way. Your inner critic hopes it can hide and blend in, and that you’ll think ITS thoughts are your own.

You have to separate yourself from this parasite. One way to do that is to give your critic a name. Have fun with this naming. You could call your inner critic anything from “Todd” to “Miss. Annoying Loudmouth.” It doesn’t matter.

What matters is that you learn to separate it from your authentic self.

  1. Talk Back

In order to take the power away from your inner critic, you’ve got to give it a taste of its own medicine. As soon as you recognize your inner critic is speaking to you, tell it to shut up. Tell it that the jig is up, that you know it is a big, fat liar, and that you want it to go away. If you want to really make this voice recoil, tell it you are choosing to be kind to yourself from now on. A counselor can help you learn to talk back powerfully using strategies like Cognitive Behavioral Therapy (CBT).

Self-compassion to an inner critic is like garlic to a vampire.

  1. Create a New Inner Voice

If you want to defeat an enemy, you need to have a powerful ally on your side. It’s important at this juncture to create an even more powerful inner voice. One that is on your side and acts as your BFF.

To create this new voice, start noticing the good things about yourself. No matter what that nasty critic said about you, the truth is you have fantastic traits and abilities. Start focusing on those. Yes, it will be hard at first to let yourself see you in a positive light, but the more you do it, the easier it will get.

 

Life is short. To have the most fulfilling one possible, we have to stop wasting time on beating ourselves up. Take these 4 steps and learn to quiet that inner critic. Your best you is waiting to be celebrated.

Some people’s inner critic is stronger than others. Sometimes the greatest ally you can have in your corner is an impartial third-party, a therapist who can see you for who you really are.

If you or a loved one could use some help defeating your inner critic and would like to explore therapy, get in touch with a counselor on our team. We would be happy to speak with you about how we might be able to help.

Authentic vs. Inauthentic Shame: Why It’s Essential to Know the Difference

Authentic vs. Inauthentic Shame: Why It’s Essential to Know the Difference

by | Body Image, Depression, Self Acceptance, Self Worth

The feeling of shame has a reputation of being the vampire of emotions–the feeling that will suck the life right out of you. Because it comes with it a very physical discomfort, heat, and pain, it’s probably on your list of emotions to be avoided at all costs.

In this blog, I’m going to ask (and attempt to answer) the hard questions: Why do we experience shame? What utility does it have for us? What’s a person to do when they’re feeling trapped in a shame spiral?

First, to understand why we experience shame, we have to explore what triggers it.

 

Shame happens when you’ve broken an agreement that you’ve made with yourself. It is a faithful (and loud) reminder that you’ve strayed out of bounds and broken an internal “rule.” Sometimes shame goes ahead of you, before you’ve actually done the “wrong” deed, preventing you from taking an action that would be out of alignment with your values.

 Our internal “rules” are a mixture of AUTHENTIC and INAUTHENTIC shame, a concept pioneered by Karla McLaren in her book, “The Language of Emotions.”

 

AUTHENTIC SHAME:

AUTHENTIC shame happens when you’ve broken the code of your character or integrity. These “rules” are the moral code that you would apply NOT ONLY to yourself but to other people as well. For example, a part of my moral code is to not gossip. Every single time I find myself participating in gossip with a friend, a feeling of shame creeps up, informing me with its icky feeling that I’m out of line. My “rule” about gossip is one I would teach my children and one I’d hope all people would embrace.

AUTHENTIC shame helps you live a value-drive life. It acts like a curb, nudging you back to alignment with your deepest sense of integrity.

 

INAUTHENTIC SHAME:

On the other hand, INAUTHENTIC shame happens when you’ve broken internalized rules that apply ONLY to you. Here are several examples:

  • A student to has to get all A’s and feels shame for that lone B+ on their transcript.
  • A teen girl feels shameful disgust for the fat on her body because she’s taken in messages that fat is abnormal/wrong/shameful
  • A woman has a miscarriage and feels shame, believing this wouldn’t have happened to her unless there was something bad/wrong with her.
  • A man looks in the mirror at his receding hairline and feels a twinge of shame, as if he’s broken the rule that a man must have a full head of hair.
  • A professional’s voice shakes while giving a presentation at work, feeling shame because they believe it’s bad/wrong to display any form of anxiety in public.

INAUTHENTIC shame is triggered by breaking the “rules” you have for yourself that you would NEVER intentionally pass on to other people.

With INAUTHENTIC shame, there is likely a part of you that recognizes the harmful nature of your “rules.” You might recognize that it contributes to your experience of depression, low self-esteem, poor body image, or toxic perfectionism. AND, you might still feel stuck, buying into those “rules” despite your recognition of the double standard at play.

 

HOW DOES INAUTHENTIC SHAME DEVELOP?

INAUTHENTIC shame springs forth from messages you’ve received from the outside (a critical comment from someone or maybe even messages from the media about what an ideal person is like). It’s as if you’ve taken someone else’s garbage home with you, accepted it as your own, and lived with its stench day after day.

THE REALITY IS: Whether your experience of shame is AUTHENTIC or INAUTHENTIC, 100% of the time it is informing you about internal rules that you are breaking.

 

4 STEPS FOR BREAKING OUT OF INAUTHENTIC SHAME

  1. Start by labeling the shame as INAUTHENTIC, as something that has been applied to you and caused you harm.
  2. Identify clearly what “rule” you are breaking. What are the specific details of the rule? For example: The rule that I’m not allowed to make mistakes OR The rule that I have to do X, Y, and Z by the time I’m 30 or else I’m a failure.
  3. Ask yourself: Where did this rule come from? What has allowed this rule to take root in you over time? Whose garbage is this?
  4. Try out Karla McLaren’s CONTRACT BURNING visualization skill for a powerful and effective way of releasing that old “rule.”

 

If you’d like help shifting out of INAUTHENTIC shame, a counselor may be able to help. The counselors with Star Meadow Counseling love helping clients explore and alter the “rules” that have kept them stuck.

 

References:

Alexander, S. (2018). Mind Body Connections.
McLaren, K. (2010). Language of emotions. [United States]: Sounds True.

How to Gear Up for an Awkward Conversation

How to Gear Up for an Awkward Conversation

by | Anger Management, Anxiety, Relationships, Self Acceptance

Years ago, I was the guitarist in a rock band. Well, okay, the term “rock band” might be a bit of an exaggeration. It was really a group of fresh-faced college students playing children’s music at local parks. The trouble was, our drummer had just learned some fancy new fills and was throwing off the beat–repeatedly, in every single song.

Ever the “nice” kid, I recall being wracked with anxiety as I prepared to confront the drummer. I waited passively first, hoping he would figure out on his own that he was the one messing things up. When that didn’t do the trick, I knew it was time to say something.

It was around that time that one of my mentors taught me how to use “I”-Statements, which forever changed the way I approach awkward conversations, and allowed me to find the words for opening up to the drummer.

 

“I”-STATEMENTS

“I”-Statements are an approach to confrontation that allows the person doing the confronting to take ownership for their own thoughts, feelings, and needs. Not surprisingly, “I”-statements typically start with the word “I.” Here are some example “I”-Statement sentence starters:

  • I noticed…
  • I feel… (and you have to use an actual emotion word here!)
  • What I’d like is…

In contrast, “You”-statements put the blame on the other person, setting into motion the type of defensiveness that often escalates a confrontation into a fight. A typical “You”-statement might sound something like– “Drummer dude, you’re screwing up our rhythm!” That approach would probably not have lead to anything constructive and may have damaged band cohesion.

Instead, an I-statement allows me to express how I’m being impacted and what I need. For example: “Drummer dude, I noticed myself struggling to keep a steady strumming rhythm during those transitions when you’re using the new drum fills. I’ve felt lost during those parts. What I’d like is to hold off on using the new fills until we can get in sync with our rhythm in practice.”

 

Sometimes, an “I”-statement doesn’t feel like quite enough, especially when the awkward conversation you are preparing is particularly hard for someone to hear.

Let’s be real! Being on the receiving end of feedback can be uncomfortable, exposing, and make us feel vulnerable! Most of us have a natural defensive mechanism that steps in when those feelings come up while someone is giving feedback. That defensiveness can come across as denying, blaming, excusing, or ignoring. When you’re anticipating defensiveness in your awkward conversation, the “Empathy Sandwich” technique might come in handy.

 

 EMPATHY SANDWICH

A palatable confrontation is like a bologna sandwich.

  • The top slice of bread is an empathy statement. You can demonstrate empathy (which helps soften your confrontation) by showing that you understand where the other person is coming from. You put yourself in their shoes. For example: “You’ve been so excited to try out the new drum fills you’re learning!”

 

  • The bologna is the meat of the confrontation– the main point you’re hoping they hear. “I noticed myself struggling to keep a steady strumming rhythm during those transitions when you’re using the new fills. I’ve felt lost during those parts. What I’d like is to hold off on using the new fills until we can get in sync with our rhythm in practice.”

 

  • The bottom slice of bread is another empathy statement. “I understand why you’ve been so motivated to try the new fills! You’ve got that battle of the drummers competition coming up and you’re worried you might not be ready!”

 

The empathy sandwich technique might not work so well if the “meat” of your sandwich has too many layers. Do your best to stick to the point. What do you most want them to hear? If you throw in the kitchen sink, they will likely miss the point.

The empathy sandwich technique works best when the empathy statements you choose assume the best in the other person, are non-judgmental, and reflect your sense of how the other person is feeling.

 

FEEDBACK GUIDELINES

 In her book, “Daring Greatly,” Brene Brown provides a checklist that a person can use to gauge whether or not they are ready to give feedback.

“I know I am ready to give feedback when–

  • I’m ready to sit next to you rather than across from you;
  • I’m willing to put the problem in front of us rather than between us (or sliding it toward you)
  • I’m ready to listen, ask questions and accept that I may not fully understand the issue;
  • I want to acknowledge what you do well instead of picking apart your mistakes;
  • I recognize your strengths and how you can use them to address your challenges;
  • I can hold you accountable without shaming or blaming you;
  • I’m willing to own my part;
  • I can genuinely thank you for your efforts rather than criticize you for your failings;
  • I can talk about how resolving these challenges will lead to your growth and opportunity; and
  • I can model the vulnerability and openness that I can expect from you. (p.204, Daring Greatly)”

 

A printed version of Brene Brown’s checklist can be found at her website.

 

If you’d like support gearing up for an awkward conversation, a counselor at Star Meadow Counseling is available to help!

 

 

REFERENCES

Brown, B. (2017). Engaged Feedback Checklist. Retrieved May 28, 2018, from https://brenebrown.com/downloads/engaged-feedback-checklist/

Quotes to Inspire Self-Acceptance

Quotes to Inspire Self-Acceptance

by | Depression, Self Acceptance, Self Worth

“You either walk inside your story and own it or you stand outside your story and hustle for your worthiness.”
Brene Brown

“The hardest challenge is to be yourself in a world where everyone is trying to make you be somebody else.” 
E.E. Cummings

 

“The most beautiful people we have known are those who have known defeat, known suffering, known struggle, known loss, and have found their way out of the depths. These persons have an appreciation, a sensitivity and an understanding of life that fills them with compassions, gentleness, and a deep loving concern. Beautiful people do not just happen.”

Elizabeth Kubler-Ross

“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.”
Dr. Seuss

“Once you accept the fact that you’re not perfect, then you develop some confidence.”
Rosalynn Carter

“Remind yourself that you cannot fail at being yourself.”

Wayne Dyer

“If only you could sense how important you are to the lives of those you meet; how important you can be to people you may never even dream of. There is something of yourself that you leave at every meeting with another person.” 
Fred Rogers

“Face your deficiencies and acknowledge them; but do not let them master you. Let them teach you patience, sweetness, insight.” 
Helen Keller

“Accept who you are. Unless you’re a serial killer.”
Ellen DeGeneres

“If you’re like me, practicing authenticity can feel like a daunting choice—there’s risk involved in putting your true self out in the world. But I believe there’s even more risk in hiding yourself and your gifts from the world.”
Brene Brown

If you are ready to grow your self-esteem, self-acceptance, and self-worth, the counselors at Star Meadow Counseling are ready to help. Schedule an appointment today at (360) 952-3070 or email us at [email protected].