Let's talk about self-sabotage.
Posted by Lissa Carter, LPCA
We all do it. The painful question is, why? Why do we undermine our own attempts to get healthy, live with meaning, and act according to our values?
Often, when we notice self-sabotage, we get stuck on these questions:
Why am I doing this to myself?
What is wrong with me?
Will this ever change, or am I destined to always sabotage my own attempts at happiness?
Unfortunately, these are the WRONG QUESTIONS!
Imagine this:
You are a fish, swimming happily through the ocean with your best friend (also a fish; this is not an multi-species metaphor.)
As you are enjoying the cool water and gazing at the dappled patterns of sunlight on the ocean floor, you do not notice that your friend is swimming, mesmerized, toward a gleaming fish hook.
When you look up and see what she is doing, it's too late---your friend has chomped down on that wickedly sharp hook and is now caught.
What do you do?
Chances are, it's something along the lines of helping your friend get off the hook, calming her down, swimming away, and treating her wound. With a little time for a freak out if necessary.
Guess what you probably wouldn't do?
Swim in circles around the hook analyzing it, wondering why it is here, what metals it is comprised of, and how you might avoid such things in the future, while your friend wriggles painfully below, bleeding out!
Self-sabotage "hooks" us, bleeding out our intentions and hopes and goals while we wriggle on its point, asking questions like "why do I do this?" and "where did this come from"?
This is not the time for deep self-analysis. This is the time for emotional first aid and quick, decisive action.
So what should you do when you notice you are caught in self-sabotaging behavior?
First, you need to know what kind of sabotage you are doing. How are you undermining yourself? Are you talking yourself INTO something (“I won’t” sabotage) or OUT OF something (“I will” sabotage)?
Here’s how to tell the difference:
"I will" is the part of self-regulation that involves us in new behaviors and finds inspiring new ways for us to expand and grow.
“I will” sabotage happens when we talk ourselves out of doing things that align with our long term goals. For example:
It would make me really nervous to call and ask for that promotion, so I’ll let it slide.
I really hate looking at my bank balance and thinking of all the money I’ve spent, so I’ll wait a few months to get my finances in order.
I’ll feel like the most out-of-shape person in there, so I won’t go to yoga class.
"I will" sabotage keeps us playing small, avoiding short-term discomfort, and stuck in old patterns.
"I won't" is the part of self-regulation that we often think of as willpower. It's the part of us that rejects actions that violate our goals and values.
“I won’t” sabotage happens when we talk ourselves into doing things that undermine our long term goals. For example:
I went on a long hike yesterday, so I deserve to skip out on the workout I had planned for today.
Work was exhausting today, so I deserve to have a netflix binge tonight instead of working on my taxes like I said I would.
I just need to answer this one really important text and I’ll be present with my kids afterward.
“I won't” sabotage has a lawyer-y feeling to it. You might find yourself engaged in a lot of back-and-forth debating in your mind to justify your actions. You might find yourself trying to defend your actions to yourself with moralizing descriptions like "good" or "bad"; i.e. “I’ve been so good about eating healthfully today that I deserve to have a drink even though alcohol is bad for me.”
Once you've noticed yourself wriggling on the hook of self-sabotage and have defined it as the "I will" or "I won't" type, here’s what to do:
1. For “I will” sabotage, get clear on your desires. What do you want? What is your 5-year, 10-year, 20-year plan?
Write down who and where and what you want to be in the long run. Get details. How do you want to feel? What work do you want to be doing? What skills do you want to have developed? Gather images of the life you want and the person you want to be, and put them in a prominent place.
Check your actions against your goals. Feel uncomfortable looking at those images? GOOD! Cognitive dissonance is your friend! If you allow yourself to feel the discomfort of the discrepancy between the way you spend your time and the person you want to be, you are building the internal motivation to change it. Take a moment each morning to write down a small action you can take today that will bring you closer to your long-term vision, and enjoy the delicious feeling of doing it!
Check in with friends for accountability. Sometimes we need a little push to get over the short-term discomfort of trying something new, and having a friend we feel responsible to can help provide that push. Tell your friends what you are working on, and ask them to check in on you to make sure you are doing it.
Decide that you are worthy of the life you want and the effort it takes to get there. Reframe short term discomfort as “pleasure tax” for long-term joy.
2. For “I won’t” sabotage, pay attention to the debates in your head.
Notice every time you talk yourself into doing something that goes against your long-term goals, and every time you internally justify your behavior to yourself. This signals a values violation.
When you notice this "talking-into" behavior, check in with yourself. What value are you talking yourself into violating? Name the value and ask yourself to consider if this action is truly worth it for you.
Check in on any moralizing. Have you been defining certain actions or behaviors as “good” or “bad”? The science shows us that when we moralize, and link our essential goodness to the way we eat or how often we exercise, we are more likely to engage in “I won’t” sabotage. Steer clear of black-and-white thinking! This isn’t about being a good person, it’s about deciding to accomplish your own goals and live by your own values.
3. Once you've engaged in decisive action to swim away from that hook, perform emotional first aid.
Check your self-compassion. Have you been going for short-term comfort because you are trying to numb out uncomfortable or painful feelings?
Name any painful feelings or thoughts you are struggling with. Offer yourself compassion for how difficult it is to experience this pain.
Check in on self-blame. If you have been making yourself wrong for your struggles with painful thoughts and feelings, offer yourself understanding and forgiveness.
Re-affirm your worthiness. You deserve more than short-term comfort—you deserve the deep, meaningful joy of achieving your long term goals!
If you struggle with step three, you are not alone. Self-compassion is hard for most of us, and many of us struggle with feeling worthy of the life that we aspire to.
Don’t be afraid to reach out for help---ask a trusted friend to text you three things they love about you, or call someone you’ve known since childhood and ask them to describe what they see as your strengths.
This is also what counselors are for, so don’t be afraid to reach out and ask for a free consultation!
There are many, many fish hooks in the sea, so chances are you will find yourself engaged in this struggle more than once—that’s okay!
Every time you notice yourself wriggling on that self-sabotage hook, simply name your sabotage, take decisive action, and compassionately engage in emotional first aid.
It will get easier every time.
Can self-compassion kill self-improvement?
Posted by Lissa Carter, LPCA
"Look, if I love myself as I am, with all the mistakes I've made and all the ways I continue to screw up, it's like I'm giving myself permission to keep on destroying my life! If I'm nice to myself NOW, I won't know that I have to change. I need to be real with myself, or I won't man up and do better."
My client sat with his arms crossed, head hanging, a deep sadness beneath the surface anger in his voice. My heart went out to him. How well I know this feeling!
~~~~~
Valentine's Day is rough. My clients often come to counseling on this day carrying sadness, anger, regret, shame, and longing; as if these feelings aren't difficult enough, many of them add a heavy helping of self-criticism. There is nothing so terrible that a little self-criticism can't make it worse!
"I should have known better..."
"But then I went and made the same mistake again, which was just stupid..."
"Well, in a sense, I asked for it..."
"If I had been a better person, it may have worked out..."
"I completely understand why she left me, I mean look at me..."
Often when these difficult emotions show up, I counsel my clients to sit for a moment in self-compassion, noticing their feelings and thoughts without judgment.
Self-compassion can feel like an internal hug of the heart while the sadness or anger plays out; it can feel like being held gently and lovingly while the regrets and sorrows come spilling out; or it can simply be a sense of "having your own back" as you go through a difficult time, the way you would care for a dear friend or child who was struggling.
~~~~~
My client was having none of it today.
"I don't want to be gentle and kind with myself. I want to man the f*** up and change my life. I'm tired of making the same mistakes."
I watched him as he spoke to me; I could see how passionately he felt about what he was saying, but his eyes were directed firmly to the floor.
"What would happen," I asked him, "If every time you told yourself to 'man the f*** up', there was an inner voice that said "Wow, that makes sense. It must be really hard to fall short of your goals."
"That would defeat the purpose! I need to criticize myself so that I know what I'm doing wrong and choose to do better."
Now he was meeting my eyes, and I could hear how important this was to him. I could also see how deeply exhausted he was.
"You seem worn out by this. How long have you tried to change yourself by pointing out all the things that are wrong with you?
"It is exhausting. I've been on my own case since probably first grade!"
"And yet here you still are, thinking you need to change...that's a lot of years to be walking around convinced that you are a flawed being."
"If the shoe fits...I would be worse off if I didn't recognize that I need to change."
"I can hear how terrible it feels to fall short of your own expectations. But I also hear that this strategy isn't working, or with all that self-criticism you'd be the perfect human by now!"
We laughed for a minute.
~~~~~
Self-compassion is scary; my client hit the nail right on the head.
If I am kind to myself, if I end that ceaseless internal diatribe about all the ways I need to do better and be better and look better; all the internal comparisons and criticisms and lectures, won't I turn into a lazy narcissist who never achieves anything?
Can't self-compassion kill my self-improvement?
The foremost researcher on self-compassion today, Dr. Kristen Neff, has studied this and found the opposite to be true (you can read her research, and access some wonderful resources, at self-compassion.org).
Her work has shown that self-criticism actually IMPAIRS our ability to change, whereas self-compassion makes change less frightening and more attainable.
This makes sense, right? Change only lasts when it feels good. Study after study has shown that positive reinforcement (such as praise or a treat following the accomplishment of a task) is far more effective than punishment (castigating ourselves for doing something wrong).
The elegance of self-compassion is that it's positive reinforcement that's on tap, every day, free, completely aligned with your own value system, and requires nothing but your commitment.
This is important: if we were taught self-compassion as children, we would have greater resilience and greater compassion for others. We would attain the skill to soothe and comfort ourselves when others hurt us.
When we think of all the tragedies we have faced--historically and recently--it is heartbreaking to realize how many of them could have been averted if our society valued self-compassion and taught it early.
Not only that, but when Aristotle said 'We are what we repeatedly do', he was on to something. Researchers have found that people who are in the habit of mercilessly criticizing themselves tend to be more judgmental and critical of other people. Kindness and compassion are a habit; when you don't practice them inside your own head, they're harder to find when you are dealing with others.
So, your self-criticism can hurt the people you love!
Oh, that Aristotle!
Something else interesting happens with self-criticism. When we are chastising ourselves for not being better, we are putting the blame squarely on ourselves. But what if what's causing these feelings and emotions and mistakes has nothing to do with you? What if the endless loop of self-criticism is blinding you to the fact that you are in a dead-end job that saps your joy in life? Or that your partner is emotionally abusive? Or that your child's behavioral issues may be rooted not in your poor parenting but in a bullying situation at school?
When this happens, our self-critical habit can actually keep us in the very situations that are causing us the pain and blame in the first place!
~~~~~
My client was smiling and nodding now, so I asked him if he would be willing to try something this week:
All week, any time you catch yourself feeling bored, insignificant, angry, resentful, sad, confused, faulty...every time you are experiencing something uncomfortable or frustrating... take one moment to feel an inward presence watching you with compassion and non-judgment. Imagine a friend putting an arm around you if it helps find the feeling of compassion.
Then do two things:
1) name what you are feeling ('I am feeling angry and disappointed in myself') and
2) add internally "And that's the right way to feel."
How can something that sounds this silly work?
Compassionate observation of our feelings is often enough to derail the train of self-judgment and self-criticism that frequently spirals into an unending loop of uncomfortable feelings.
When we are pre-occupied with uncomfortable feelings, we are less likely to be making informed choices guided by our values, and more likely to go into avoidance behaviors that numb us out. Numbing out to avoid discomfort feels good in the short run, but in the long run takes us father from our goals than ever.
When, instead, we choose to compassionately notice the difficult thoughts and feelings, we rebound much more quickly and are far more likely to take actions that align with our values.
If you could, simply by witnessing your own thoughts and emotions with compassion, ensure that you are far more likely to build a life that is meaningful to you, would you do it?
~~~~~~
My client shook his head at the exercise I'd offered, but he smiled and met my eyes as he stood up to leave.
"How are you feeling about this session?" I asked him.
"Hopeful," he said, "but also afraid that it won't work."
"And?" I asked. He smiled and waved as he called out the response:
"And that's the right way to feel!"
~~~~~
Self-compassion does not kill self-improvement. Self-compassion makes self-improvement more likely, more possible, and less painful.
Practice self-compassion this week by paying attention non-judgmentally to the thoughts and feelings that show up in your life. How would you treat a dear friend or a child who felt this way? Practice treating yourself with the same kindness.
You just might find your difficult emotions passing through more quickly, and your motivation for change increasing. I'd love to hear what you discover!
**gratitude to my brave and amazing client for his willingness to share his story. You know who you are!**
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We've been on a bit of a blog hiatus as we plan for our sold-out H I B E R N A T E retreat (hooray for all of those wonderful people who are choosing self-compassion!) but will be back on track in March. Stay tuned for upcoming retreats, classes, and workshops offered by Inner Light Counseling Collective, or click below to join our mailing list.
Winter Solstice
We have arrived at the longest night of the year.
Around the world, this day is celebrated with candles lit long into the night, circle dancing, feasting, music, and bonfires.
What has shifted in you during this time of turning inward?
What do you intend to create for yourself as the light returns?
Sometime this evening, listen to the music below, and light candles to symbolize the turning of the year. Flip through your journal and circle the 5 words that jump out at you. These may be five words that recur often, or simply the five that leap out from the pages as you read through.
Let each word become the seed of one line, to create a five-line solstice poem. Each line can be as long or short as you like; each line will incorporate one of your five words.
For example:
My five circled words are: waiting, night, heart, joy, quiet
Here is my solstice poem:
I have been waiting here since the first light scattered itself over the snow.
This is a long night, a long wait, a long life.
Each lifting star has left a footfall on my heart.
Each call of joy from wren to wren has echoed from my skin.
I know it will grow darker yet. The calls will quiet. The sun will rise.
May you rest deeply and sweetly through the longest night. May the turn of the year fill your life with light once again, and may the seeds you planted in the darkness bloom and thrive!
21 Days of Turning Inward: Day Twenty
What are you ready to let go of?
What has happened this year that you are ready to burn away?
Some categories to consider: beliefs, events, attitudes, habits, memories, tendencies, people, ideals, judgments, objects, opinions...
Write it all out, tear it all up, and burn it away.
If you do not have a fire pit or wood stove, you can use a large earthenware bowl set onto the ground. As you watch the flames burn and the smoke rise up into the sky, allow yourself to shake off the dust of this year. (Have a pitcher of water ready, just in case....this has been an intense year and you may be creating quite a conflagration!)
The tender beginnings of a new year are germinating deep in the darkness; these ashes will fertilize the ground for its new growth.
Ordinary miracles of transformation are happening all around us. Let this ritual be a point of connection to the steady turn of the planet and the rebirth of spring.
Ordinary Miracle
I have mourned lost days
When I accomplished nothing of importance.
But not lately.
Lately under the lunar tide
Of a woman’s ocean, I work
My own sea-change:
Turning grains of sand to human eyes.
I daydream after breakfast
While the spirit of egg and toast
Knits together a length of bone
As fine as a wheatstalk.
Later, as I postpone weeding the garden
I will make two hands
That may tend a hundred gardens.
I need ten full moons exactly
For keeping the animal promise.
I offer myself up: unsaintly, but
Transmuted anyway
By the most ordinary miracle.
I am nothing in this world beyond the things one woman does.
But here are eyes that once were pearls.
And here is a second chance where there was none.
~Barbara Kingsolver
21 Days of Turning Inward: Day Nineteen
What comes up for you when you think of offering kindness to someone you actively dislike?
What did you choose to do for yourself and the person you disagree with?
I'd love to hear, if you would like to share in the comments. Your words might be the spark that inspires someone else to take action!
If you feel stumped, here are some things I and my clients have done in the past:
left a box of chocolates anonymously in the mailbox of a grumpy co-worker
sent a postcard of forgiveness to a teacher who had acted unfairly
ordered a bouquet of flowers for a family member's birthday despite decades-long disagreement
raked leaves for a contentious (and sickly) neighbor
"It was beginning winter" It was beginning winter,An in-between time,The landscape still partly brown:The bones of weeds kept swinging in the wind,Above the blue snow. It was beginning winter,The light moved slowly over the frozen field,Over the dry seed-crowns,The beautiful surviving bonesSwinging in the wind. Light traveled over the wide field;Stayed.The weeds stopped swinging.The mind moved, not alone,Through the clear air, in the silence. Was it light?Was it light within?Was it light within light?Stillness becoming alive,Yet still? A lively understandable spiritOnce entertained you.It will come again.Be still.Wait.~ Theodore Roethke