How to Repair a Relationship After a Fight

So, you and your partner just had a fight. Maybe it was around a small issue, maybe it was over something big, and maybe it was a perpetuating argument that has been repeating for months or years now. It blew up and a mixture of relationship poisons like harsh words, broken trust, shouting, contempt, criticism, silent treatment, resentment, hurt feelings, etc. left a bitter taste. But you want this partnership to continue. You want to repair your relationship, to restore connection between you and your partner, to get things back where they were or, more possibly, make them better. But at the same time, you don’t want to be hurt (again).

So, what do you do? How to heal a relationship after an argument?

According to Dr. John Gottman, most, if not all, couples argue, which is not a problem in itself. What determines the course of a relationship is how romantic partners see and handle those conflicts, how they relate to each other, and what they do after a fight to soothe and repair their relationship.

In other words, all relationships go through cycles of rupture and repair.

Ruptures in a relationship are inevitable…

When things are going well in a relationship, we feel respected, connected, and emotionally safe. We feel liked and appreciated, we are responsive to our partner’s emotions and needs, and feel like it is reciprocated. In short, we feel in tune with one another. Over time, this sense of mutual attunement contributes to building strong bonds and intimacy between people.

However, this harmonious state can be thrown off balance from time to time due to different factors, such as stress, insecurities, wrong assumptions, miscommunication, etc. We are not mind readers, no matter how finely tuned we are to each other’s moods and sensitivities. Mistakes and “misattunements” happen, and they can lead to ruptures in a relationship.

A rupture is a disruption to the emotional connection we have with a loved one. It can be small, like saying something insensitive unintentionally, or big and potentially non-negotiable, like a breach of trust. Typically, ruptures are colored with unpleasant feelings like hurt, anger, loneliness, sadness, disappointment, etc. No matter how much effort we put into a relationship, some ruptures will occur. What happens after the rupture is important. If left unaddressed and untreated, resentment can build and emotional intimacy weaken. However, if both partners engage in repairing, their relationship can not only heal but grow and thrive.

…Repairs are what matters

Repair attempts are any actions or statements that are aiming to prevent a conflict escalating out of control, or, in some way, aiming to extend the olive branch after an argument. According to Dr. Gottman, repair attempts are a “secret weapon” of happy couples, whether they are aware they are using them or not. They are an act of loving behaviour not only toward your partner but to the relationship itself. They communicate: “I care about you and about this relationship, so I am willing to be vulnerable and try to connect with you. I am not trying to win this fight, I am not against you. Instead, I want our relationship to win this fight. Please join me”.

All relationships are different, so repair attempts will vary from couple to couple. Some examples:

  • Offering an apology (“I am sorry about what I said earlier, I didn’t mean it”)
  • Statements that communicate you are still a team (“I love you”, “I know it’s not your fault”)
  • Sharing appreciation (“Thank you for sharing that with me”, “I admire that you…”)
  • Empathizing (“I understand”, “If I was in your shoes, I can imagine seeing things the same way”)
  • Cracking an inside joke
  • A small invitation to talk, like softly tapping a spot beside you, or offering them a drink or a snack
  • A gentle physical touch, like holding their hand or offering a hug

repair a relationship

It takes two to tango, and two to repair a relationship

Repair attempts take courage and insight, and need both partners in order to work. That’s right, both partners need to engage in repair for it to be successful, no matter who may seem to be more “wrong” or more “responsible for the damage”.

Through a series of research, Dr. Gottman and his colleagues tried to find the most effective kinds of repairs. The problem was, they couldn’t find any consistency – sometimes the most beautifully crafted and honestly spoken apologies didn’t work, while other times, something that seems trivial, like a silly grimace, was very successful. They couldn’t quite figure it out until they started looking at the partner on the receiving end of a repair attempt. They found out that it’s not exactly the nature of the repair that makes it successful; it’s the willingness of the other partner to notice and receive those attempts.

Now, this willingness doesn’t stem merely from other partner’s mood or good will, but from a number of different factors, one of the most important ones being the “balance in they emotional bank account” which, most simply put, refers to how much they have felt seen, heard, understood, and appreciated in the relationship, especially lately. But it’s not so simple of course – this balance depends, again, on both sides. It takes making deposits to the emotional bank (like responding to partner’s needs, showing interest for what’s going on with them, empathizing and being there for them, showing appreciation for who they are or what they do, doing small acts of kindness, etc.) and also recognizing these efforts. But that’s a topic for a whole another blog. Let’s get back to the practical stuff.

Usually, the responsibility for an argument lays on both partners, although it doesn’t always seem like that. However, sometimes one partner shares a larger portion of responsibility, and only after they may realize how much they have hurt their partner. If that’s the case, check out our article “How to apologize the right way after you hurt your partner”, you may also find it helpful.

couples argue

6 steps to repair a relationship after a fight 

Now that you know that ruptures happen even in the happiest relationships, and that mastering the art of making and receiving repair attempts is crucial for healing a relationship, let’s see what you can do to de-escalate the tension after a fight with your partner and get your relationship back on track. 

1.    Take a time-out and explore how you feel

Repairing a relationship after a fight takes many gentle moves. However, it can be really difficult to be gentle in the heat of the moment or right after, especially when you feel hurt or angry. If you feel flooded with intense uncomfortable emotions, trying to resolve a conflict right there can be counterproductive – extend or escalate it, or even trigger a new one. Instead, in the aftermath of a heated argument, it may be best to give each other some time and space to take a breather and decompress. You can both use this time to process what happened, feel your feelings, and explore what this argument meant for you. This will be very important later when you sit together to resolve the issue.

A useful thing you can do to collect your thoughts and get in touch with yourself during this time is to follow a 3-step process:

  • Do a brain dump. Like emptying the contents of a purse onto the table, spill the contents of your mind onto paper. All of it. Write down everything that you think and feel, without any particular order and without a filter. No matter if it doesn’t make sense, no matter if it sounds silly, just get it all out.
    This technique is particularly useful and relieving when you feel overwhelmed by uncomfortable thoughts and emotions. The act of taking the thoughts out of your mind and seeing them on paper helps diffuse the issue and calm your mind a little, because there are not so many different thoughts bouncing around.
  • Sit with your feelings. After you wrote down everything you think about (and you may feel drained but relieved at this point; it’s normal), make some room for your feelings. How do you feel? Where do you feel it in your body? Can you name those feelings? Remember, you can experience different feelings and they can exist at the same time. You can feel love and anger toward your partner, you may appreciate them and feel disappointed about what they did. It’s okay, it’s your space; let the feelings flow.
  • Think about what your partner can do to help you feel better. Ask yourself – what do I need? What it would take for me to feel different? What is my partner’s role for this to happen, and what is my role? Clearing this out can set you up for a more productive recovery conversation.

 


2.   
Refocus from “Me vs. You” to “We vs. The Problem”

When people feel hurt, angry, betrayed, disregarded, or unrespected, they tend to either attack or put up a wall and dismiss whatever the other person is trying to communicate (or both). These are self-protective actions, and they’re understandable. However, in romantic relationships, they rarely lead to a productive solution. Self-protection might be the first impulse in the moment, but remember that your partner probably feels the same way, and it won’t take you where you want to be – connected and safe with each other again. So, what will take you there then?

One person needs to break this cycle and show courage to expose themselves to a certain extent, to be vulnerable, and re-focus from protecting themselves to protecting the relationship.

If you want to fix your relationship, you need to be on the same team. You are in a relationship not by force, but because you choose to be with each other. Your partner is not the enemy. You are not the enemy. You two, together, as a team, have a problem, that you may be able to fix together. But it takes someone to be vulnerable enough to take the first step.

Stepping back from a self-protection attitude and turning toward a relationship-protection frame of mind is not easy. In fact, it can be incredibly difficult, maybe some of the hardest work you can do as a couple. But it is the strongest tool you have for building your emotional bond and helping your relationship thrive.

what to do when you hurt your boyfriend


3.   
Actively listen to your partner and validate their feelings

Feeling heard and understood is the need that lays in almost all conflicts. To fix the relationship after a fight, you can start a conversation by asking your partner to share their feelings and their point of view. For a moment, set aside your perspective, set aside judgment and prejudice, set aside the need to disagree and defend yourself, and just listen. Express interest in their needs, feelings, hopes, what hurt them, what they desire, what they lack. Try to put yourself in their shoes and see things from their perspective. Ideally, you want to come to the point where you understand how the way they see things and how they feel make sense. Even if this is difficult, try to find something you can agree with or that you understand, and acknowledge that.

You can validate their feelings by expressing understanding: “I understand now. I would probably feel the same way if I were in your spot” or by repeating or summarizing what they said: “It sounds like you felt hurt by what I said.”

Validating your partner’s feelings at this point doesn’t mean you agree with what they said during the argument or with their point of view. It doesn’t mean they are “right” or that they “won”. It just means you are willing to show them that you are there for them, that you are ready to listen and understand because you care about what’s important for them. When you start listening with a goal to understand, not to respond, it fulfills the need to feel heard and understood, and does wonders for rebuilding trust, safety, and connection.

Hard? Yes. Effective? Yes, yes, and yes.

what to do after you hurt your girlfriend


4.   
Share your side without pointing fingers

It’s important to share how you felt during the argument and how you experienced it. While doing this, it’s crucial to make sure you avoid blame and criticism. You can be in a conflict without telling the other person: “You’re bad!”

Focus on using “I statements” and avoid pointing fingers with sentences that start with something like “You always…” and “You never…”. For example, statements like: “You never listen to me” and “You don’t care about me” are a big no. And no, a crafty construction like: “You made me feel unheard” is not an “I statement”.

“I statements” are in a form of: “I feel – When – (bonus: Because)”.

For example: “I feel frustrated when I am constantly interrupted in a conversation” or: “I feel overwhelmed and upset when you yell at me during a conflict.” You can also add why this is so important to you, for example: “I shut down and it’s difficult for me to continue the conversation. Also, I feel scared when it happens and I really don’t want to feel this way with you.”

What “I statements” ultimately do is create a more positive and less hostile atmosphere for communication because they frame a situation as something to be solved together, instead of sounding like a complaint about the other person or an attack on their character. This way, you decrease the possibility of your partner becoming defensive and increase the likelihood of them truly listening to you and adopting that “same team” mentality.

make up after an argument


5.   
If you haven’t already, discover what the fight was really about

Fights about little things are often not about those little things at all. A fight over doing dishes may be, at its core, about unmet needs, failed expectations, respect, etc.

For example, imagine a scenario where Partner I didn’t do the dishes (again!) and Partner II complains about it, which blows up into an argument. What may be happening for Partner I is not that they just don’t like doing the dishes, but that they felt angry and unloved.  They may be overwhelmed at work and worried about their mother who is sick, so they had a super stressful day, so they perceive complains from Partner II as a sign that they don’t care about their feelings. On the other hand, for Partner II, not doing the dishes after many complaints and conversations was a sign of disrespect; they felt unappreciated and taken for granted because they put in the efforts to change little habits that are bothering Partner I and make little sacrifices to make their life together more comfortable, but don’t feel the efforts are recognized or reciprocated.

So, the fight was, obviously, not about the dishes. It was about deeper needs of feeling loved, respected, and appreciated. When we don’t communicate openly, we can easily overlook what is really going on, which can lead to miscommunication, resentment, and cycles of unproductive arguments without a real solution. So, in our example, when Partner I and Partner II discover what the fight was really about and which needs, wants, or expectations were not met, they can discuss together what they can do in the future to change that and help the other person feel better.

marriage conflict


6.   
Work together toward finding a practical solution

Now that the situation calmed down and you shared your perspectives and feelings, try to come up with a solution that will prevent a fight like this from happening in the future. Discuss what both of you can do to help each other feel better about the issue. Ideally, you want to be able to put this topic to rest and move on, with both of you intentionally taking steps to stick to the plan you agree on.

In our previous example, Partner I can, for instance, make sure they share their feelings more often and communicate with their partner when they feel stressed. At the same time, they can show appreciation by noticing little efforts Partner II is investing in their home by expressing it with words and with initiating completeying some housework tasks, when they can. On the other hand, Partner II can make sure to check in with Partner I more often and make room for some slipups without turning to criticism. They can also set boundaries, make sure they don’t give over their limits, and don’t sacrifice their time and energy without it being necessary because it can lead to resentment. Both partners can also come up with a more detailed plan about what they would do and how they can discuss better if this problem comes up again.

If the same issue happens over and over again without a resolution you can both agree on, it may be wise to see a couple’s therapist. The right professional can help you tremendously in understanding your and your partner’s thoughts and feelings, emotional triggers and needs, identify the reason you’re stuck, and help you learn skills to better communicate and solve problems.

fix a relationship

Disclaimer: All these tips refer to after verbal arguments. If your relationship is physically or emotionally abusive, try to find a support system and consider a safe escape plan. An experienced professional can help you get through it and guide you in creating a plan of the next steps.

An argument in an otherwise healthy relationship can actually bring you closer, if it’s handled the right way. If conflict resolution is done right, it can bring positive things, such as learning how to meet each other’s needs better, how to communicate more effectively, and how to adapt to one another so you can both thrive. Overall, it’s a process, but it can be a powerful one. Try it, and good luck!

 

If this article was helpful to you in any way, please be free to share it with your friends and family. Also, share some of your useful tips for fixing a relationship after an argument in the comments.

 

 

how to stop procrastinating

How to Overcome Procrastination (10 Tips Backed by Science)

Procrastination is something we all experience. You certainly know the feeling – staring at a blank page, having an assignment waiting for you, delaying to start a large project, and doing everything except what you are “supposed” to do. You carry around this heavy, dark cloud of procrastination, feeling miserable for hours or days, but you are still unable to make the first step toward getting it done. And even though you may be irritated, agitated, you can’t sleep… you can’t work either. Until finally, something happens, and you get it done. Often in a guilt-infused panic mode, at the last moment, but you get it done.

The quality of your work may suffer. The quality of your life definitely does.

But why do we do this to ourselves? Why do we procrastinate, even when we know we will feel bad about it? The answer to this question is not simple and goes much deeper than just “laziness” or “irresponsibility”.

Why do we procrastinate?

Contrary to what most people believe, procrastination is not about being lazy or lacking willpower. Since it’s such a widespread phenomenon, numerous researchers tried to get to the bottom of it and understand the roots and reasons behind it.

“Procrastination isn’t a unique character flaw or a mysterious curse on your ability to manage time, but a way of coping with challenging emotions induced by certain tasks — boredom, anxiety, insecurity, frustration, resentment, self-doubt and beyond.”

      – dr. Piers Steel, a professor of motivational psychology at the University of Calgary

There are many potential reasons for procrastination, but the majority of results of scientific studies show that they come down to three groups of explanations, or can be a combination of them. They show that, usually, procrastination may be:

  1. a result of our brain’s natural tendency to be more drawn to instant gratification than long-term benefits
  2. a habit we use to cope with stress and provide emotional relief
  3. a way to protect our sense of self-worth

Procrastination is not a time-management problem; it’s an emotion regulation problem. So let’s get deeper into it.

I Procrastination is something our brain naturally does

The brain is pretty amazing. It is probably the most complex thing humankind currently knows. And yet, it can sometimes seem, well, a little lazy. The problem is, our brains are programmed to be more drawn toward instant gratification than toward future benefits. They’ll rather take immediate satisfaction than focus on a big picture and delay pleasure for the sake of long-term goals. In general, we struggle with tasks that require effort now in return to future possible benefits. That is why it can be so difficult to stick to long-term goals such as weight-loss programs or saving for retirement.

An interesting study from Stanford showed that, when we imagine our future self, our brain’s activity is similar to as if we’re imagining someone else completely. In other words, when you imagine yourself a day, a week, a month from now, it’s like you’re imagining, say, a mailman you saw once or twice. A complete stranger. So, in a nutshell, an emotional part of your brain doesn’t really care about your future self as much as it does for your present self. Not even close.

Looking from this perspective, procrastination makes sense. It explains why it’s so easy to procrastinate, and why it takes effort and active attention to break the pattern and actually start working on something you know is important for your future self, but your present self doesn’t like doing.

procrastination worry guilt

II We procrastinate as a way to deal with stress

Here is a funny paradox – although we know procrastination, long-term, increases our stress levels and brings a whole bunch of uncomfortable emotions, initially, we may use procrastination as a stress-relief habit.

When we feel stressed, drained, overwhelmed, or we have a low level of frustration tolerance (low ability to tolerate unpleasant feelings or stressful situations), our brains may use procrastination as a way to gain some strength and energy in the present moment. If you have something stressful going on in your life, if your brain is filled with overthinking, worrying, overplanning, anxiety, high expectations, etc., and you have something boring or challenging to deal with, your brain may be like: “Are you kidding me?! I can’t deal with this too! Give me some break!”. So, you turn to procrastination as a way to try to lower the level of stress by doing something you find less overwhelming. Watching cat videos is much less demanding than making 15 phone calls, isn’t it?

Since your brain is, as we saw, pretty shortsighted, it automatically turns to short-term stress relief, even though, long term, stress will increase due to procrastination. If this worked a couple of times, your brain may start adopting procrastination as a habit it can turn to when you need to deal with something you have no motivation for and your stress levels are high.

But what about situations when we procrastinate on things we love and value, those that are really important to us?

fear of failure

III We procrastinate as a way to maintain a good self-image

Here is an even funnier paradox than the previous one – when we really, really want to succeed, but are also very, very scared of failure, we may self-sabotage as a way to self-protect. In other words, we may use procrastination as both, a way to sabotage ourselves and, that way, preserve our good self-image. Let’s explain.

The self-worth theory of motivation asserts that one of our primary needs, as human beings, is the need to be accepted, by ourselves and others, and the primary way we see this happening is through achievement. In other words, we feel the need to be seen as competent and capable, because this gives us a sense of self-worth, and we are ready to sacrifice our other needs to preserve that image.

Basically, many of us have a simple model in our head that our performance determines our inner capabilities and our skills, which determine our success, and this success determines our self-worth, how we think about ourselves. Naturally, when this is the case and we are facing an important task, our anxiety and fear of failure skyrocket. Performing well on a task becomes crucial because, if we fail, it is not just the work we did that is at stake, it’s our self-image as well. But we still want to do it, it’s something we value and find important. So we have two strong forces battling inside us – a driving desire to achieve and a paralyzing fear of failure.

When the desire to succeed and the fear of failure clash…

We can strive for success, really want to do something, but at the same time be afraid of failure and what it means for us. When we are overly striving both away and toward something, we can feel stuck. This is exactly how people often describe procrastination – as being stuck, against a wall, feeling like having an obstacle they can’t get over.

When this is the case, we may use procrastination as a “middle ground” between these two motivations, a smart strategy to protect the picture of ourselves as capable individuals. If we procrastinate on a task that we value and care about, there are two scenarios:

  • If we fail, we have built a good excuse for ourselves – “Well, I didn’t have enough time to do it better. It’s probably not an accurate representation of my abilities”.
  • If, on the other hand, we succeed, we can say to ourselves how capable we are – “Wow, I succeeded despite such a short time I had”.

It’s a win-win situation. Except it is not, because we sacrifice our peace of mind and, often, the quality of our work.

So, how to fight this?

stop procrastinating

How to stop procrastinating?

The first step toward overcoming procrastination is to be aware of it. Procrastination comes in many disguises, from guilty Netflix nights to being “busy” and doing seemingly important tasks to avoid what is really important. It’s not always easy to recognize procrastination for what it is, until it’s too late. To overcome it, you first need to stop and notice it. The second and crucial step is unraveling what lies behind it. What is your, individual reason for putting things off? From there, you can take some steps toward managing those reasons and get rid of procrastination. Here are some suggestions and tips.

I Fight procrastination by training your instant-gratification brain

Sometimes, when it comes to doing things that we are not motivated or we don’t like doing, we need a little extra push to get things going. Two things can be helpful to overcome our brains’ automatic tendency to grasp for instant satisfaction:

Re-balance the cost-benefit analysis

Instead of letting the emotional part of your brain run the show, turn up your logical, rational side. Consciously make the benefits of taking action feel bigger and disadvantages of the “pain of doing it” feel smaller. So, you want to focus on the reward of taking action or finishing a task and make it outweigh the pain of tackling it. For example, you can visualize how great it feels to tick it off of your to-do list, or tie finishing each step of a task to a treat, to something you’re looking forward to. Try experimenting and see what works for you to re-balance things and get started.

Bridge the gap between your present self and your future self

Be aware that your brain is short-sighted and that it sees your future self almost as a stranger. Thus, keep reminding yourself – it’s still going to be you. You, with your kind of thinking, your memories, your experiences, your problems, and if you don’t take action now, you’ll probably have another set of problems to deal with. Imagine if you had to face those problems right now – how would you feel? Really try to bring that feeling into the present moment. Uncomfortable? That’s exactly how you’re going to feel if you let the consequences of your inaction for your future self to deal with.

In a similar manner, when you set goals, while it’s important to imagine long-term benefits, make sure your present self knows what’s in it for them too. Find a way to make the process more enjoyable short term. Play with little rewards and see what feels good each step of the way.

II Beat procrastination when you are stressed and overwhelmed

Like any habit, procrastination can be broken, or changed. In short, every habit has three parts: trigger, response, and reward. In the case of procrastination, the trigger is stress. Your response is avoiding the task. The reward is a little bit of stress relief. What you can change in this cycle is your response. You are always going to have stresses in your life – you can’t change that, but you can acknowledge it and change the way you respond to it.

So, instead of seeking stress relief by avoiding a task (and then beating yourself up about it and becoming more stressed), you can:

1. Take the time to notice what’s going on underneath

Stop and acknowledge what is really stressing you out and taking your energy.

2. Avoid self-criticism

Forgive yourself for wanting to avoid the stress by procrastinating. There is no need to criticize yourself; that will increase the stress.

3. Identify the first step and use the “5-minute trick”

When we have to deal with something complex, it can be difficult to start because it can seem overwhelming. Finding the smallest first step that you can start with is usually helpful. A goal or a task like: “Learn Italian” is huge, and facing it in that form can feel paralyzing. On the other hand, “Search for an Italian language teacher and contact them” or “Go to the bookstore and buy an A1 Italian language workbook” seem much more manageable. To make it even easier, commit to working on the first (or any) step for only 5 minutes. Usually, you will find yourself continuing beyond that, but it’s a good place to start, because that is the most difficult step.

4. Find another way to get stress relief

Your brain needs some energy, and is trying to get it in an inefficient way – through procrastination. Make sure to compensate, but from a different source, something that is better and healthier for you. Promise yourself that after the work you do, you will do something to recharge yourself. This is not self-indulgence, but a reasonable way to look at your needs and provide yourself with enough energy to continue functioning efficiently.

To sum up, these steps may go something like this: “I procrastinate – I may be stressed about this and this and that – It’s okay, I need some relief, and my brain is trying to do this by turning to procrastination. Let’s change that. I will work on this for a limited amount of time, and instead of inefficiently trying to get some energy through procrastination, I will provide it to myself by doing this and this and that afterward”.

start working reach your goals

III Overcome procrastination when it comes from fear of failure

People who are very fearful of failure (and many high-achievers and perfectionists fall into this category) often have a kind of simplistic model in their mind: performance = ability = worth. Sometimes we procrastinate on things that are important to us, that we love and value, because we are scared to make a mistake and what that would mean for us and our self-image.

If you recognize yourself in this, here are a few things you can do:

1.Notice it for what it is and don’t let it slide

Ask yourself what is going on, what you’re afraid of. What kind of uncomfortable feelings does this task inflict on you? Then think about how realistic this kind of thinking actually is. Are you focusing on the negative or catastrophizing? Is some kind of black and white thinking present? Do you impose some “should” or “musts” on yourself? Talking to a therapist about it can also help.

2. Change your self-talk and tame your expectations

Catch criticism or perfectionism and realize it’s not helpful. Instead, you can look at things as an opportunity to experiment. Have a kind and friendly attitude toward yourself and approach a task with curiosity: “Let’s see how this will go” instead of “Everyone will think I’m a failure”. Self-compassion is incredibly helpful in this, you may want to incorporate it into the way you think and treat yourself.

3. Focus on your values instead of on your fears

Think about your values, what is important to you, and connect them with a task you do. How can you make this task less scary? Instead of focusing on what you are fearful of and why you don’t want to do the task, come up with a list of why you want to do the task, what is drawing you toward it, what is motivating you.

4. Challenge the performance–ability–worth relationship

You are more than your accomplishments. You don’t appreciate your friends because of their performance, academic or career success, but because of their other qualities, such as kindness, humor, loyalty, their ability to listen, their quirks and uniqueness. Our abilities and performance are connected, that’s true, but not always; there are many factors that determine our performance. We don’t always perform perfectly, even though our abilities may exceed what we show at the moment. It goes vice versa as well – admit it, there were situations in your life when you got lucky and got an A on a test when you really didn’t deserve it.

 

Be mindful of your natural brain’s tendency to procrastinate and rebalance things.

Be gentle with yourself and find a way to de-stress in a healthy way.

Acknowledge the fear, and take it along for a ride. You got this.

 

Do you have some useful tips on how to deal with procrastination? Share them with us in the comment section below! If you like this blog post and find it useful, please be free to share it with others.

 

Sources:

https://www.jstor.org/stable/1001615

https://www.halhershfield.com/research-blog/saving-for-the-future-self-neural-measures?rq=Wimmer

https://hbr.org/2016/07/how-to-beat-procrastination

https://econtent.hogrefe.com/doi/10.1027/1016-9040/a000138

 

core-values

Personal Core Values – A Road To Meaningful Life

Had something like this ever happened to you?

  • Someone said or did something that you strongly disagreed with, but you didn’t say anything and then felt guilty about not speaking up?
  • You set goals and then failed to meet them.
  • You’re so busy pleasing other people that you don’t get the time to focus on what you want, and then you get angry at others?
  • You suppress what you want to do because it’s not “practical” or because you have so many things you “have to do”

If any of these resonate with you, the reason behind it may be that your actions were (or still are) not aligned with your core values.

What Are Core Values And Why They Matter So Much?

Core values are fundamental beliefs and principles that you find important in life. They highlight what you stand for, what drives you, what you see as valuable. They represent who you would like to be and how you would like to live your life.

When making different decisions, our core values give us direction. They should provide the goals and criteria that influence the path we take, what we choose, how we behave. We derive a sense of fulfillment when living in line with our personal values because our motivations and actions are aligned with what we see as important in life.

Choosing your personal core values is one of the most critical decisions when it comes to living a fulfilled life. When we don’t honor our values, we can feel lost, unmotivated, like something is simply “wrong”, and our mental and emotional state can suffer. On the other hand, intentionally creating a life that is in accordance with your values instead of automatically and habitually responding to what happens around you, without awareness and purpose, increases the chances of finding a sense of balance, confidence, and fulfillment.

personal values

How To Find Your Core Values And Make Your Life A Little Bit Easier

Many of us have no idea what our personal core values are. And in a way, it’s not surprising. In a society that actively asks us to conform, it’s not uncommon to focus on meeting other people’s expectations so much, that we lose sight of what is really important to us. Our core values get buried beneath what we think we should value.

So, turning your attention inward and engaging in an attitude of curiosity about what makes you tick and what you think is important, can help you understand yourself better. From there, you can make wiser choices, and do it more easily.

But how to do this? How to determine your core values?

One way can be to, for starters, pay attention to how you feel in different situations. What makes you angry, sad, frustrated, bored, happy, excited? Examine these situations closely – what is the main theme?

Here are some questions that can help you start thinking in that direction:

  1. If you could have any career, without worrying about money or other practical constraints, what would you do?
  2. What kinds of stories inspire you?
  3. What kinds of stories make you angry and upset?
  4. Think about three people you most admire. What is it that you appreciate about them the most?
  5. What are you the proudest of?

Sometimes, a wide list of core values can also help. A shorter list, like the one on the picture below, may be useful. Or maybe a longer one, like the one HERE, is something you find more helpful and inspiring.

What you can do is take a look at the list and select 10-15 values that most resonate with you. As you work through, you may find that some values you picked are similar or naturally combine. For instance, if you value community, generosity, and kindness, you might say that service to others is one of your top values. So, analyze your choices and try to narrow down the list, to combine the values into groups. What are the main topics? These larger “groups” you made – those should be your core values.

Regularly Revisiting Your Core Values Is The Key

Our brains loooove instant gratification. Humans are wired to avoid short-term pain and chase short-term pleasure. This is why you fail to resist eating that yummy cake on your fifth day of diet (again), or why it’s so difficult to give up smoking. Small things that give us instant pleasure or delay discomfort, but don’t serve us long-term, are something we all occasionally give priority to. We sometimes lose sight of our more important goals and of our higher values. This is why, if we want to make wiser, healthier, more fulfilling choices, it’s crucial to keep revisiting them, so that we bring them back to the front of our mind and keep ourselves in check. Try to be present and act from a conscious, deliberate mind most of the time rather than letting automatic responses guide your behaviour. In other words – act as a pilot, not on autopilot.

personal values

Of course, not every activity you do will match your values. Sometimes you got to do what you got to do. However, to have that sense of meaning and fulfillment, like you’re doing something “right”, you need to be aware of your value system and try to spend most of your time doing things congruent with it. If you feel guilty or empty doing something, if you don’t find any meaning in it, perhaps these actions are not meeting your values, or even worse, are going against them.

Values can change over time. This is also why it’s essential to check in with yourself from time to time about what you value the most and if you’re acting in line with it. This can help remove those conflicting feelings that sometimes arise as a result of not staying true to yourself or not having your values clearly defined.

What are your core values? Let us know in the comment section down below!

 

Sources:

https://www.psychologytoday.com/us/blog/the-modern-brain/201909/the-real-issue-instant-gratification

Dahlgaard-Park, S. M. (2012). Core values – the entrance to human satisfaction and commitment. Total Quality Management & Business Excellence, 23(2), 125-140.

Sagiv, L., Roccas, S., Cieciuch, J., & Schwartz, S. H. (2017). Personal values in human life. Nature Human Behaviour1(9), 630-639.

self-criticism

How To Deal With Self-Criticism

I’m going to mess up. 😳⠀

I’m so stupid.
😩⠀

I’m a failure.
😖⠀

I did well that time, but anyone could have.
🙄⠀

Does this kind of self-talk sound familiar?

In a world where we expect so much from ourselves, it’s easy to fall into a trap of not feeling good enough. The way we talk to ourselves when we fail to meet our or someone else’s expectations is important. In these situations, it makes a huge difference whether we provide some comfort, kindness, and encouragement to ourselves, or we turn to self-criticism. Unfortunately, too often, we choose the latter.

Where Does All This Self-Criticism Come From?

Self-criticism is an inner voice that takes a derogative stance when we don’t meet our expectations. It includes negative judgments of your abilities, physical appearance, intelligence, behaviour, even thoughts and feelings.

Rigidly demanding parents, teachers, culture or religion, unhealthy relationships, or friendships that undermined our confidence can all be the root of our self-criticism.

When we are young, we soak everything from our environment like a sponge; we learn about the world, about ourselves and other people from everything we see or hear. The messages important people in our lives send are crucial in shaping what we will believe and how we will behave. For example, if your parents had incredibly high expectations and harshly criticized you for every small mistake, their words may become an integral part of your inner voice, translated into self-judgment. They probably had good intentions – they wanted you to build working habits, to do well in school, to strive for achievement, and minimize mistakes, because they believed this would help you succeed in life and be happy.

This kind of self-talk was probably helpful to you at some point – in order to avoid punishment (both external, such as, for example, being forbidden to go out or watch TV for a month, and internal, which is more powerful – experiencing guilt and shame from failing to meet someone’s expectations), you did well, you achieved great things, and you derived a sense of pleasure from that.

So, not only that self-criticism became an integral part of how you talk to yourself earlier in life, but it’s also kept and strengthened because you may believe it’s a useful strategy. However, as you may realize now as an adult, although self-criticism may seem like it can serve certain functions, it can be psychologically devastating.

self-doubt

How To Tame Your Inner Critic (And Why It’s So Important)

Self-criticism is like living with a bully. That scolding voice that’s giving you a hard time over small things, always looking over your shoulder and keeping inventory of your mistakes, can seriously hold you back in reaching your goals and undermine how you feel about yourself. Self-criticism brings an overriding sense of not being good enough, can keep us from thinking realistically and from being present in our lives, and can contribute to feeling anxious or depressed.

By criticizing ourselves, we focus on our (many times non-existent, or at least exaggerated) weaknesses, or think irrationally. This moves us away from constructive evaluation and inhibits our capacity to be fully present and rationally and actively engage in our lives. Instead, we get so preoccupied with shame, guilt, and frustration that we may make even more mistakes and feel awful about ourselves.

An important thing is – you don’t have to be the victim of your harsh inner voice. Your thoughts have a powerful impact on how you feel and behave.

So how to be more friendly toward yourself when times are challenging? Here a few tips and techniques.

1. Actively notice and challenge your inner critic

Sometimes, the little voice that puts us down is so embedded in our daily inner monologue that we don’t even notice how harsh it is. What we can do is to pay attention to what the voice is saying but not giving it the power over us. We can commit to notice it and treat it as someone who is unnecessarily rude or annoying, and actively stand up for ourselves, showing it how to be more kind.

Conquering that unrealistic, overexaggerating, harsh inner talk and replacing it with a soothing voice that is not only gentler and kinder, but also more realistic, is possible and more than beneficial. But it’s not easy. Proactively changing the way you talk to yourself may not feel natural immediately. And it’s okay – you are used to one way of thinking and it takes time to rewire your brain and create new pathways. The key is to catch yourself in those unrealistic and extreme statements and not let yourself get away with them.

You’re not good enough. – I don’t need to be perfect to be enough and loveable.

You’re so dumb – Whoops, I made a mistake. Let’s see how I can do better next time.

No one likes you – I don’t need to please everyone all of the time.

You will never make it. – This is really hard, but I believe in myself.

You never get anything right. – I haven’t figured it out yet. Learning is part of the process.

2. Develop a compassionate relationship with yourself

Self-compassion is a way of treating yourself with acceptance and understanding whether or not you behave intelligently, competently, or correctly. It’s having a friendly attitude and sending a message to ourselves: “I see you with your strengths and flaws and it’s okay, I accept the whole of you”.

This is a new concept for many people; it’s different from what we are used to. Thus, there are some misconceptions about it. Some people are afraid that, by being kind to themselves and refusing to engage in self-criticism, they will become lazy or self-indulgent. Others see it as a weakness, something that will stay in the way of their progress. We debunked some of these myths HERE, and provided some tips for practicing self-compassion, so you might want to take a look.

self-compassion

Like a good coach, self-compassion motivates us through love, kindness, and support. This helps us focus less on dwelling on our mistakes, and more on the present moment and moving forward. It is the opposite of self-criticism, which induces guilt and shame. On the surface, self-criticism can seem like it helps to motivate us to change, but in reality, it’s an inefficient motivator. First, because there is a high price to pay for it. And second, because self-criticism might keep us where we are for longer because we may be reluctant to admit our shortcomings, afraid of the overwhelming feeling of not being good enough if we do. In contrast, self-compassion provides us with emotional safety to see ourselves realistically and, from there, acknowledge our mistakes and try to do better.

3. What would you tell to your best friend?

Would you talk to your good friend the way you talk to yourself? When times are challenging and we feel bad, when we are dealing with failure or loss, the last thing we need is to be criticized. Instead, we need someone to help us see things from a realistic perspective and offer support, guidance, and reassurance.

You can be that friend to yourself. Thus, acknowledge your good qualities and abilities, make an effort to appreciate your uniqueness more, and offer caring and gentle words to yourself.

RAIN Technique for Dealing With Difficult Emotions

Sometimes, shame and guilt that come from self-criticism in situations when we make a mistake or fail at something, can be overwhelming for us. So overwhelming, that it becomes difficult to concentrate on anything else, or move away from self-loathing and self-judgment. What we need the most in these situations is something to help us ease the emotional chaos first, and then slowly start overcoming these intense feelings.

In these moments, the RAIN technique can be helpful. It’s a mindfulness technique used to soften and de-channel negative thoughts and provide a soothing balm for emotional pain. It can help you be your best friend instead of your own worst critic.

self-esteem
Here is how to use it:

Step 1: RECOGNIZE what is happening

Take a step back and observe your thoughts and feelings. Be honest and acknowledge what you are feeling without trying to sweep it under the rug. Naming can also help, for example: “I feel worried right now” or “I feel so embarrassed for asking that question”.

“How am I feeling? Where do I feel it in my body?”

Step 2: ALLOW life to be just as it is

Accept that those thoughts and feelings are there, as part of your reality. No denial, no trying to remove or change them, no mental resistance. Just simply let them be there. This doesn’t mean you like them; it just means you are brave enough to face the reality within you.

“These thoughts and feelings are here. I can accept that, even if I don’t like it.”

Step 3: INVESTIGATE with kindness

Like a curious scientist, try to approach your state with interest and without judgment. You can investigate possible reasons you may be feeling this way, or ask if these feelings and thoughts are useful or in line with reality. Simply pause to ask questions so you can better understand what is happening.⠀

○ When did this feeling start?⠀
○ What triggered it?⠀
○ Have I felt this way before?⠀
○ What is this feeling trying to tell me?⠀
○ How realistic is my thinking?⠀
○ Is it helpful?⠀
○ What do I need right now?⠀
○ What can I do to support myself?

self-esteem
Step 4: NON-IDENTIFICATION with thoughts and feelings

When you have an intense emotion, it can feel like it is the only part of you that matters at that moment. But you are not your thoughts and emotions. They come and go, and you can watch them like clouds flowing by. You are YOU, unique and complex, and this is just one of the countless experiences you had and will have.

You can use this technique to ground yourself and not feel consumed by negativity when everything seems just too much. However, we are all different which means that the same things don’t work for everyone or in every situation.

 

How do you deal with self-criticism? Will you apply some of these tips to your daily life? Let us know how it goes!

And be free to share this blog post with your friends and family on social media.

 

Sources:

Aronfreed, J. (1964). The origin of self-criticism. Psychological Review71(3), 193.

Neff, K & Germer, C. (2019) Kind to me. Excerpt in Mindful, 6 (6).

Powers, T. A., Koestner, R., & Zuroff, D. C. (2007). Self–criticism, goal motivation, and goal progress. Journal of Social and Clinical Psychology26(7), 826-840.

Brach, T. Working With Difficulties: The Blessings of RAIN. Tara Brach. https://www.tarabrach.com/articles-interviews/rain-workingwithdifficulties/

 

winter blues

4 Ways To Combat Winter Blues Amid the Coronavirus Pandemic

Changing seasons can be beautiful, but they don’t delight everyone. If you find your moods falling as fast as the thermometer during winter, you are not alone. Seasonal changes can also bring change to the whole sense of our well-being. While some welcome the changing leaves of the fall and fresh show of the winter, others may find themselves having difficulties to get up in the morning or to concentrate, feeling lethargic, unmotivated, or sad. We refer to this later, less pleasant group of feelings that many people experience during colder months, as winter blues.

Winter blues are fairly common – about 15% of Canadians report that they experience mild changes in their mood, energy levels, alertness, and appetite during fall and winter. So why is this happening?

When Winter Blues Join Coronavirus Pandemic

During the winter, as we all know, days become colder, shorter, and darker, and we spend much more time inside. The lack of daily sunlight can throw off your circadian rhythm. This can cause your brain to produce too much of the sleep hormone melatonin and to release less serotonin, the feel-good brain chemical that affects your mood. With winter approaching and us spending more and more time indoors due to the coronavirus pandemic, the result can be a chemical imbalance in our brains that makes us feel low and sluggish.co

Even before the winter weather arrived, we were already experiencing a lot of stress, anxiety, and emotional loss this year. Coronavirus pandemic left a bitter taste of resentment and exhaustion that we’re still experiencing. The negative effects are now maybe even more prominent than in the first wave. Holidays are canceled and, due to our global responsibility to keep ourselves and others safe, we can’t cheerfully reunite with friends and family to celebrate. Many are struggling with routine and the lack of energy, with loneliness and feeling of isolation, with disturbed sleeping patterns, with worry about the future. Our brains have been on high alert for months, and we are drained and tired. This is why winter blues can be amplified this winter season – our coping mechanisms and emotional resilience are wearing thin and it’s becoming more challenging to lift our moods, which is especially needed during the cold season.

Even though times are difficult – after all, pandemic fatigue joined winter blues, and that’s not an easy enemy to battle – we can still do many things to lift our moods and energy levels while staying safe, like indulge in cannabis-related products such as miracle alien cookies strain, for instance. In addition to that, here are some suggestions on how to combat the winter blues amid the pandemic.

1. Go outside

The fresh air and the light of the day can greatly increase your mood and energy.

One of the most common, and most significant, causes of winter blues is the lack of sunlight. It can mess with our biorhythm and disturb the normal production of chemicals in our brains that are in charge of our sleeping patterns and mood regulation. Talking yourself into taking a walk when it’s freezing outside can be hard, but the benefits are tremendous. Research shows that just a 20-minute walk every day can have a profound positive impact on our brains, helping us reduce symptoms of depression, anxiety, and increase attention capacity and focus. Even just spending some time on your balcony or in your backyard and soaking up the winter sun can be helpful.

winter blues coronavirus pandemic
2. Get Moving

Motivation follows activation. Lift those endorphins up.

When we are feeling mentally tired, we don’t feel motivated to take action. However, ironically, what can help us feel better and actually increase our motivation is – action. Action often comes before motivation. Engaging in an activity can help us take a different perspective, think more clearly, give us a sense of achievement and, from all that, improve our mood and increase our energy. So it often works kind of in a reverse direction.

Additionally, the positive effects of regular exercise on our mental health have been shown to be so large, that it became a very common part of treatment for depression and anxiety. Exercise reduces symptoms of depression due to the increased release of endorphin, a brain chemical related to positive mood, increased energy, and an overall enhanced sense of well-being. Therefore, including any physical activity that you like to your daily routine is something that can be really effective in decreasing the effects of winter blues.

3. Connect with others

In a time when avoiding contact is crucial, staying connected is priceless.

Loneliness and isolation tend to make the effects of the winter blues worse. In our efforts to physically distance during the pandemic, we have to put our usual ways of socializing on pause. However, maintaining our relationships, even through virtual methods, is essential for our mental health. Social support is one of the best buffers for different mood problems, depression in particular. Technology brought so many wonderful opportunities to stay in touch with our loved ones and nurture our relationships. Social networks, video calls, different messaging apps, regular phone calls – whatever virtual platform you feel most comfortable with – are all great ways to connect, share support, or just get the basic social contact we all, as humans, need for optimal functioning. If you know that a friend or relative is having a particularly hard time, then send them a bouquet of their favorite fresh flowers which your local Croydon florist (or one in your locality) can deliver for you. This simple gesture along with spending some time speaking to them over a phone call can lift their spirits up and may help them cope better.

coronavirus social distance loneliness
4. Try light therapy

A special artificial light could compensate for the lack of sun during the winter.

Light therapy is a standard treatment for Seasonal Affective Disorder, and it is very effective in reducing the symptoms. It works by balancing out your circadian rhythm and increasing serotonin. If your winter blues are persistent, and especially if you are not able to spend time outside, you may want to consult your therapist and invest in a full-spectrum light box specially designed for this treatment.

Winter Blues vs. Seasonal Affective Disorder

Although you may feel more unhappy than usual, the winter blues usually do not drastically affect your ability to enjoy life or cope with everyday challenges. On the other hand, if depressive symptoms are more severe, lasting for at least two weeks and seriously disrupting one or more areas of life – from work to personal relationships – we are talking about Seasonal Affective Disorder (SAD). It is a subtype of major depression that usually appears and ends at about the same time every year. While winter blues can be banished on your own with some changes in your routine and habits, SAD is a serious condition that requires professional treatment. A combination of light therapy, counselling, and sometimes medication is shown to be effective in treating this condition.

If you are struggling to cope, please don’t hesitate to ask for help.

What do you do to brighten your mood and feel more energized during these cold months? Share your tips with us!

Sources:

Craft, L. L., & Perna, F. M. (2004). The Benefits of Exercise for the Clinically Depressed. Primary care companion to the Journal of clinical psychiatry, 6(3), 104–111.

Melrose, S. (2015). Seasonal affective disorder: an overview of assessment and treatment approaches. Depression research and treatment, 2015.

Xiong, J., Lipsitz, O., Nasri, F., Lui, L. M., Gill, H., Phan, L., … & McIntyre, R. S. (2020). Impact of COVID-19 pandemic on mental health in the general population: A systematic review. Journal of affective disorders.

toxic positivity

Toxic Positivity: What To Say Instead of “Just Be Positive”

“Everything happens for a reason”

“It could be worse”

“Delete the negativity”

“Just don’t think about it”

“Never give up!”

You’ve certainly said or heard some of these phrases before. It’s fairly common, and people who say them usually have good intentions – they are just trying to help somebody feel better. However, as you probably know if you heard some of them while you were going through difficult times, they don’t work. In fact, they can sometimes make you feel even worse, right?

But why is that? How can too much positivity possibly be a bad thing?

When Positivity Becomes Toxic

Keeping a positive attitude during stressful times can be incredibly helpful. It can help us cope with the situation, feel hope, and keep working toward a solution. However, being positive and optimistic doesn’t mean we won’t ever feel unpleasant emotions. Having a positive attitude is a good thing. Pushing positivity to the detriment of your authentic emotions is not.

Toxic positivity is an idea that we should focus only on positive emotions and positive aspects of life. It’s an attitude that being positive, and only positive, is the right way to live your life. This implies that any unpleasant emotions are considered as negative, and should be avoided.

It would be great if it was possible to feel good all the time. However, not only that it is not, but it can be even harmful to us and the people around us. Rigid and intense as it is, toxic positivity doesn’t leave space for experiencing all human emotions and being authentic. Instead, it encourages the person to remain silent about their struggles.

be positive

Toxic Positivity Can Be Harmful To You And Your Relationships

We have all kinds of emotions. Emotions are messengers. When instead of listening to ourselves and allowing ourselves to feel, even (and especially!) when these feelings are not comfortable, we fight and resist them — we create tension in our body. Different studies show us that hiding or denying feelings, oh the irony, makes them bigger and increases stress.

Our unpleasant emotions show us where we need some gentleness and compassion. They inform us that something is not right, not necessarily in our surroundings, but in the way we see the situation as well. They encourage us to pay attention to the parts of ourselves that need healing or the places in our paths where we need to take a turn. By suppressing or avoiding some emotions, we don’t allow ourselves to fully express and be honest. The result is denial, minimization, and invalidation of authentic emotional experience. When we go into hiding like that, we deny our truth. And the real truth is – life can be tough sometimes.

Toxic positivity can be harmful to your relationships too. When somebody is sad, anxious, fearful, what they need is support and understanding. Generic positive phrases can, although unintendedly, send the message: “You are not allowed to feel this way. Stop. It’s not okay to not be okay.” This is not helpful; it can make the person feel guilty or unheard. To them, it can sound like their emotions are not valid and important, and that they are wrong to feel the way they feel.

 

How To Support Someone Without Being “Too Positive”?

Feeling connected to and heard by others is one of the most important contributors to good mental health and happiness. When someone is going through a rough patch, we may not be sure how to support them. What to say to help them feel better? What to do? How to help them recover from setbacks more quickly? You may be inclined to tell them to “look on the bright side” and to “be grateful for what they already have”. However, these monochromatic statements are usually not helpful, because they are, on the basic level, dismissive. When happiness and positivity are compulsively pushed, the person doesn’t have the opportunity to feel truly heard and accepted, understood and supported. Instead, it can seem like he or she is rushed to stop feeling the way they feel, their emotions minimized and invalidated.

If we, instead, let the other person connect to their emotions and allow them to share them with us without judgment or the urge to run away to positivity, we are giving that person much-needed space to be authentic and still accepted. We are sending the message: “You can be yourself. It’s okay to not feel okay. I am here anyways”.

With toxic positivity, although it is usually not our intention, we are showing the other person that we are uncomfortable with their feelings and that we will put ourselves in the first place, urging them to stop feeling the way they feel so we can stop feeling uncomfortable. A much better, more comforting approach, is to show the other person that we are ready to sit with them with their emotions, that they are not alone, and that we are there to patiently give them our compassion and support.  It can be truly healing.

So, what can you say instead of generic, “encouraging” sentences to support someone? Here are some suggestions:

It is important to acknowledge the reality of our emotions. Once we honor our feelings, we honor the whole of ourselves. We accept our positive parts, but also other, not so pretty sides. Accepting and loving ourselves as we are is the path toward balanced emotional life and better wellbeing.

If you like this article or think someone can find it useful, please be free to share it on your social media.

be assertive

Assertiveness: The Most Important Communication Skill for Self-Confidence

“Being assertive means that you are willing to hold up for yourself fairly – without attacking others.”
– Albert Ellis

We can all think of times when our boundaries were violated but we didn’t know how to protect them. When we knew we should speak up, but we didn’t. When we sensed that we are being taken advantage of, but we just accepted it, unable to say NO. These are not pleasant situations, and they can easily leave us feeling neglected and powerless, seeming like whatever we do – confront or comply– we won’t feel good about ourselves. But there is a way to actually not feel guilty for expressing your thoughts and feelings and defending your rights. The key is – learning how to communicate assertively.

What Is Assertiveness?

Assertiveness is a skill of communicating your opinions, wants, and needs in an open and honest way, while also considering the opinions and needs of others. It refers to being able to recognize our rights whilst still respecting the rights of others. Assertive people don’t shy away from defending their points of view or standing up for their goals but do that in a respectful and polite way.

Assertiveness starts with recognizing two main things: your core values and your (and other people’s) assertive rights.

Your core values are the fundamental beliefs and principles that guide your behaviour. They reflect what is important to you, who you want to be, and how you want to live your life. Your core values help you set priorities and provide direction and criteria that influence your personal decisions. When we live in alignment with our core values, we derive a sense of fulfillment and, often, a higher level of confidence in our choices. Thus, defining your personal core values is critical for setting priorities and feeling self-confident when setting boundaries or standing up for your rights.

Assertive rights highlight people’s freedom to be themselves and take responsibility for their choices. When you are assertive, you know your rights and also know that others have them too. From there, you are self-assured and draw power from this to get your point across firmly and fairly, without disrespecting others.

 

Assertiveness As a Sweet Spot Between Passive And Aggressive Communication

Assertiveness is a core social skill because it dramatically helps in delivering your message successfully. If your communication style is too passive or too aggressive, your message may get lost because people either won’t recognize or acknowledge your rights and needs, or will be too busy defending themselves.

With a passive communication style, you’re sending the message that your needs, thoughts, and feelings are less important than the needs, thoughts, and feelings of others. Not being able to express yourself honestly, or doing it over-apologetically and feeling guilty about it, putting yourself down and shying away from saying NO are all signs of passive communication style. Although your intention may be to keep the peace and increase the chances of other people liking you, this kind of behaviour easily permits others to disregard your wants and needs, which can quickly lead to building up stress, resentment, and anger, which can damage your relationships.

On the other hand, with an aggressive communication style, you don’t have the problem to state your thoughts, needs, and feelings, and do so in a very open way. However, this style sends the message: “I am right and you are wrong!” The main difference between assertiveness and aggression is that the first is about balance, while the second is about winning. Being assertive means you consider your rights and the rights of others as equally important. There is a big difference in the words used, the tone of the voice, and in body language used. Assertive people are firm without being rude. Aggressive people demand what they want while dismissing others’ wants and needs and violating their rights. You can make choices for yourself, and that is what assertiveness is about. But when you make choices for others, that is aggressive.

Assertiveness includes:
  • Being open about your thoughts and wishes, and encouraging others to do the same
  • Being solution-oriented
  • Realizing you have the freedom but also the responsibility for your decisions and actions
  • Being able to admit mistakes and apologize
  • Having the confidence to stand up for your rights when they are violated
  • Behaving as equal to others – not above, not below

Assertiveness is a sweet spot between passivity and aggression, and like any skill, it can be developed and improved through practical exercises and experience.

be assertive

Benefits And Risks of Practicing Assertiveness

Learning assertiveness skills can help you:

  • Politely and effectively say NO
  • Negotiate win-win situations
  • Feel good about yourself and others
  • Decrease stress and anxiety
  • Set healthy boundaries
  • Communicate more clearly and openly
  • Develop your leadership skills
  • Protect yourself from being taken advantage of

It’s important to note that assertiveness is not a tool for “getting what you want”. Being assertive is about choice, responsibility, and healthy boundaries. It may increase the chance of getting what you want by promoting open communication and respect, but is by no means a guarantee for a positive outcome.

Sudden use of assertiveness may be mistaken for aggressiveness by others, especially by individuals with a passive style of communication. Also, be aware that some organizations and cultures prefer people to be passive, and can find assertive communication rude or offensive.

An Assertiveness Training can teach you how to speak assertively, use appropriate body language, understand your rights in interpersonal situations, give you the opportunity to practice, and much more. If you think assertive training is something that you need, be free to contact us for more details.

If you like this blog post, please be free to share it on your social media.

What is your communication style? How difficult do you find being assertive? Let us know your opinion in the comment section below!

 

Sources:

Smith, M. J. (2008). When I say no, I feel guilty. Pacifica Tape Library.

Being assertive: Reduce stress, communicate better

motivation for keeping new years resolutions

How to Get And Stay Motivated This Year

January is the month of new beginnings, new decisions, new choices. For many, the month of January, looking from the distance of December, feels like it’s going to be a fresh start, a blank page that will be filled with great choices we missed to make in the previous year. This time is going to be different. Right? But, with the year 2020 unfolding, it’s not uncommon that people struggle to keep up with their New Year’s resolutions. Somewhere along the way, they realize that sticking to their decisions is too difficult, or that those goals are not that important, or that “they just don’t feel like it”. What happens?

That strong urge for change that pushed us to make New Year’s resolutions – called motivation – faded away. This is not surprising – keeping high levels of motivation, in the long run, is tricky. Knowing a little bit more about how motivation works might help you achieve and keep your resolutions.

A Closer Look Into the Nature of Motivation

There are different definitions of motivation out there, but the majority basically boils down to this:

Motivation is a desire to act in pursuit of your goals. It pushes you to act, to behave in a certain way to get what you want or need.

You certainly felt this drive before, this urge to move and take action. It felt awesome, it pushed you toward reaching your goals, you felt energized and willing to engage – yes, in short, you felt motivated. But motivation is not easy to maintain. That initial spark fades away after some time and is, typically, not enough. That’s because motivation consists of three components:

  • Activation – the initial decision to make things happen
  • Persistence – the continued effort toward a goal despite the obstacles
  • Intensity – how hard you work for your goal

motivation

Further, there are basically two types of motivation:

Extrinsic motivation comes from an external source – to get a reward or to avoid punishment.

Intrinsic motivation comes from the inside, from within us – we do something because we enjoy it.

Both types of motivation are important. However, it turns out that intrinsic motivation is more powerful.

What does this mean for you? Only knowing that something is good for you is not enough to push you to make a change; a considerable reward has to be in play. This can be something external, like social recognition, money, or approval for example, or internal, like a sense of purpose or the feeling of deep fulfilment that comes from acting in accordance with your core values. Ideally, both should be present, but even one can be enough to push you forward through all three above mentioned components of motivation.

Staying Motivated Throughout the Year – Action Plan

In terms of New Year’s resolutions, if you want them to stick, the first crucial step is to turn them from a wish/decision to a goal. But it’s not just any goal; to keep you motivated, your goal needs to be a certain way to enhance the energy you need to get to the destination:

  • Optimally challenging – meaning you need to put the effort in, but it’s realistic and not too hard,
  • Specific – meaning your energy is directed toward a particular outcome,
  • Congruent with self – meaning your goal is in line with your values.

Once you have that set, you’ve established a strong foundation for working up toward the goal. Even if you slip up, it will be easier to bounce back from there.stay motivated this year

Additionally, here are 4 additional hacks that can help you get and stay motivated throughout the year:

1. Find your why

Nothing drives us like a strong feeling of purpose. The question WHY we do something is crucial, and if the answer is in line with our personal values, it is a huge push forward. To find out what your personal core values are requires tapping into your deepest self and asking: “What kind of life do I want to live?“. If you can connect your work and goals to your core values, it becomes a powerful source of motivation.

2. Focus on who you want to become

People interpret situations and difficulties in accordance with how they perceive themselves, and choose actions that feel congruent with their identity. For example, if someone believes that they’re a “loser”, sometimes they will choose actions that will reinforce this belief, and not choose actions that are incongruent with this picture of themselves because “it’s not for people like me”.
Thus, for increasing motivation, it can be more effective to focus on the identity – who you want to become – than on the ability – what you want to achieve. If you want to, for example, start going to the gym more often, the reason: “Because I’m (becoming) an athlete/healthy/good looking person” might be more motivating than: “Because I need to exercise more/have a healthier lifestyle”.

3. Set small milestones

Sometimes, setting a goal can feel intimidating because it looks too big to achieve. A crucial thing to not crush your motivation down is to divide large tasks into small, manageable parts, and do one at a time. Your brain will get a hit of dopamine every time you tick one small task off of a list, which will keep you motivated.

4. “CHOOSE” instead of “MUST”

A slight shift in the language can make big changes in the mindset. Sometimes the things we’re not motivated to do and see as a chore are, if we stop and think about it, the things that we are grateful for. “I have to go to work” and “I get to go to work” sound very different, don’t they?

And don’t forget – motivation is not a one-time thing. It has to be reinforced day after day. As Zig Ziglar wisely said: “People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.”

How do you keep yourself motivated? Share it with us in the comments. Additionally, if you like this post, please be free to share it with your friends and family.

Happy new beginnings!

Sources:

Armstrong, M., & Taylor, S. (2020). Armstrong’s handbook of human resource management practice. Kogan Page Publishers.

Hockenbury, D. H., & Hockenbury, S. E. (2010). Discovering psychology. Macmillan.

calm worrying mind and anxiety

One Powerful Technique to Ease Your Worrying Mind and Anxiety

Are you stuck in your head? Do you feel like you are worried about anything and everything all day long? Repeating the same scenarios in your head over and over and spiraling down the hole of anxious thoughts is tiring! We all feel anxious from time to time, but it is about how we deal with it that can make a difference.

Sometimes, worry can be a good thing. When there is a realistic possibility of failure or unpleasant things occurring, worry can motivate us to work harder, prepare and focus on what we can control. However, when it slips into rumination about the things you have no control over, it doesn’t lead to productive or practical solutions. Instead, it triggers unhelpful thought patterns and excessive worry that repeat over and over. It’s completely useless and simply frustrating. But how to stop?

Why Simply Telling Yourself to Stop Worrying is Not Helpful

Your excessive worry isn’t there without a reason. You bother yourself with worst-case scenarios and anxious thoughts because they give you a false sense of control. If you worry too hard, bad things might not happen, right? And if they happen, you’d surely be prepared?

Still, you don’t feel any better if the thing you were worried about really occurs, do you? Think about it.

Remember, worrying gives you a FALSE sense of control. We have a tendency to believe that rumination will bring a sense of relief, but it doesn’t because that tailspin has no end or solution, which just intensifies anxiety more.

Simply telling yourself to stop doing something is not enough because, as mentioned above, somewhere deep down you might believe that worry gives you some sense of control and relief. That’s why your subconscious mind doesn’t let go. However, this sense of control is extremely weak, and the damage to your mental health far outweighs that illusion of the “benefit”.

So the first thing you need to do is to consciously decide to give up on trying to control things you can’t control. Second, stop blaming yourself for feeling anxious. It’s enough you feel overwhelmed in the first place; you don’t need additional pressure. Simply telling yourself to stop worrying doesn’t work. So, what does?

Schedule Worry Time

It may sound counterproductive, but forcing yourself to worry during a specific time of the day may actually help you worry less. Studies consistently show that dedicating 15 to 20 minutes during the day to purposely obsess over things that worry you actually decrease the number of worrying thoughts during the day and helps to ease anxiety.

Rules are simple: schedule 15 minutes at a specific time every day to worry about your problems. Pick a time when you know you’ll be able to focus all your attention to worry without interruptions. However, try to make this time at least 2 hours away from your bedtime to avoid possible difficulties falling asleep.

Okay, now that you made your appointment with worry, spend some time with it. Dedicate your full attention to your anxious thoughts during those 15 minutes, without fighting them or trying to make them go away. Don’t try to think positive or to convince yourself these thoughts are unnecessary. Exactly the opposite – strive to come up with as many worries as you can, and try to be as uncomfortable as possible in reviewing them. If you run out of ideas in those 15 minutes, it’s important to not walk away. The goal is to fill the whole 15 minutes with worry, not a minute more or less. If you spent all your anxious ideas in the first 10 minutes, repeat the ones you already thought over.

When your scheduled date with worry passes, get up and go on with your day. You’ll meet your worry at the same time the next day, but not until then. Anxious thoughts will, of course, try to sneak in and occupy space in your head during the day. Just politely tell them that now is not the time, and they will have to wait until the appointment when you’ll listen to all of them. If they are persistent, instead of getting stuck in your head with them, try some of the mindfulness techniques like focusing on the outside sensations or on your breathing.

worry time to calm anxietyHow And Why Worry Time Works

There is a little mind twist here. You’re probably frustrated with not being able to run away or combat all those worrying and uncomfortable thoughts; it just seems there are too many of them all the time. However, when you turn tables around and purposefully try to find as many of them as possible, you realize three things:

  1. There are not so many of them after all,
  2. Facing your worries and letting unpleasant feelings those obsessing thoughts evoke is not so terrible or unboreable,
  3. In the end, worrying becomes boring.

These three things change the way you approach your worry and gradually ease your anxiety over anxiety. Instead of becoming all tense on the first thought of worry, you become to experience other emotional responses, like boredom for example. That creates space for making a distance from unhelpful thought patterns and for taking a more realistic perspective.

In the end, one important note: be persistent. Give time for change. When you start practicing this technique, it’s possible that your worry will intensify in the first few days, and it will be more difficult to resist rumination between worry times. That is frustrating, but also totally natural. Just keep up the practice. Emotional changes need time. However, if this technique stirs up extremely strong emotions in you after a week, stop practicing it. Don’t hesitate to ask for additional support. Your therapist will work with you to discover what lies behind your anxious thoughts and feelings, and find techniques and tools that suit you best.

Sources:

https://www.researchgate.net/publication/16581710_Stimulus_control_applications_to_the_treatment_of_worry

https://www.ncbi.nlm.nih.gov/pubmed/22977265

searching for your passion

Why Searching for Your Passion Is Not a Good Idea

“Do what you love and you’ll never work a day in your life!” the clichéd saying goes. However, is it really true?

There is a widespread notion in our society that following your passion is the key to a fulfilled and happy life. Well, it turns out this kind of belief is not only a myth but can be very limiting and even dysfunctional.

Your Idea about What Passion is is Probably Wrong

If someone would ask you what your passion is, what would you say? What are you wholeheartedly passionate about? *tick-tock* *tick-tock*…

The truth is, this question is triggering! The majority of people feel pressured to come up with a good answer, and if they don’t, they feel like something is wrong with them. Considering everything society and media constantly feed us, that’s no surprise. We’ve been told that finding our true passion is a secret to a purposeful and joyful life, and if we don’t discover what it is, well… we’re destined to misery. But that’s completely wrong. Actually, the whole concept of passion you can often see in many self-help books, motivational speeches, movies, magazines, and other sources is inaccurate.

The thing with passion is that it’s not something you do; passion is something you feel.

Passion is a full force of your attention and energy that you give to whatever is right in front of you.

– Terri Trespicio

Passion is a feeling you find within yourself.

Yes, it’s true that with some things we’re able to find this feeling more easily than with some others. Cooking or writing can be extremely joyful while doing paperwork in the office can be painfully boring. However, it’s not paperwork itself that makes you feel bored; it’s the way you look at it. If you approach it with curiosity and shift your attention on finding interesting things in paperwork, it becomes so much more enjoyable. Actually, if you focus on becoming better at paperwork over time, it may lead you to becoming passionate about it in the end. That’s because passion is not a destination; it’s developing over time and through life experiences.

find love in what you do

Looking for One and Only Passion = Fixed Mindset and Limited Experiences

One research found that, compared to people who see passion as a developing feeling through activity, individuals who believe people have a relatively fixed passion that just waits to be discovered have a tendency to quit more often when things become difficult or less interesting. That’s because they believe that, when you’re passionate about something, it becomes a boundless source of motivation and, as already mentioned, “you won’t have to work a day in your life anymore”. But that is not true; in any job, even the best one, there are certain things that are not so pleasant or fun. So, when things become difficult, and they will with anything you do at one point, a belief that it must mean “it’s not your true passion” gives you an easy way out.

As the authors of the research say: “Urging people to find their passion may lead them to put all their eggs in one basket but then to drop that basket when it becomes difficult to carry”.

Really, being obsessed with finding your passion can limit your experiences and prevent you from exploring some areas you might be really good at. Moreover, if you believe that once you find your passion it will all be sunshine and rainbows and that you’ll feel motivated all the time, it will almost certainly lead to disappointment after disappointment.

 

Instead of searching for your passion, be passionate!

All this, of course, doesn’t mean that if you know exactly what you’re passionate about, and you’re pursuing it, something is not right. No, if you’re happy with what you do, that’s awesome! That inner sense of excitement is something many people are searching for, and you’ve found it – we’re glad for you! J

For those of you with panical inner screaming: “I don’t know what I’m passionate about!”, know that it’s okay. Nothing is wrong with you. It’s great you don’t know, actually – that gives you the opportunity to explore and see how you can develop your passion. If something you do, let’s say a new job, doesn’t click right away – give it time. Try to become better at it and approach it with an inner sense of enthusiasm and interest.

Pursue your whole life with passion. Give special attention to everyday things, from paying your bills to doing your laundry or working out. Become fascinated by little, ordinary things that surround you. That, and not one special thing that you’re trying to discover, will make for an enjoyable and freeing life you strive for.

stop searching for your passion

Sources:

http://gregorywalton-stanford.weebly.com/uploads/4/9/4/4/49448111/okeefedweckwalton_2018.pdf

https://www.forbes.com/sites/tamiforman/2018/02/14/havent-found-your-passion-stop-worrying-and-do-this-instead/#41f1b3ff1908