self-criticism and rumination

 

I don't know why I picked this particular painting for this post. Any excuse to look at Chagall, I guess.
I don’t know why I picked this particular painting for this post. There is a cow, and cows ruminate, right? Any excuse to look at Chagall, I guess.

I used to analyze myself down to the last thread, used to compare myself with others, recalled all the smallest glances, smiles and words of those to whom I’d tried to be frank, interpreted everything in a bad light, laughed viciously at my attempts ‘to be like the rest’―and suddenly, in the midst of my laughing, I’d give way to sadness, fall into ludicrous despondency and once again start the whole process all over again―in short, I went round and round like a squirrel on a wheel.

-Fyodor Dostoyevsky, Crime and Punishment

This mind set that Dostoyevsky describes so accurately is indeed torturous. It’s self torture. I’ve been there, as have most people. Over-analysis of your faults, comparing yourself to others, social anxiety, self doubt, and self criticism are all symptoms of a personal identity crisis and/or feelings of low self worth. An identity crisis can come along at any point in your life and at any age. It’s when you doubt who you are, what you stand for, and where you fit in. Any life event that shakes up your status quo can trigger an identity crisis. If you are experiencing an identity crisis it means that you are growing out of your previous identity and it’s time to redefine and recreate who you are. It’s time for an upgrade! No matter what brought on the identity crisis, it’s an excellent opportunity for personal growth.

However, though ultimately a good thing, an identity crisis may initially bring on the sort of negative thought patters that Dostoyevsky so keenly describes in the above quote. Before you can proceed with the deeply rewarding work of redefining yourself and finding just where it is you fit in, you need to get off that wheel! Here’s how.

1. Eliminate or severely limit self-help books and anything else that has you focusing on your weaknesses. Avoid like the plague those articles entitled the likes of, “56 Toxic Things About You that are RUINING Your Life FOREVER.” Maybe in casting about for some way, any way, of digging yourself out of this identity crisis pit, you landed upon the idea that if you can only fix yourself you will fit in, people will like you, and everything will be ok again. But no, that’s not going to work and here’s why: This is not a good time to take on massive self-improvement projects because right now you are feeling so vulnerable, all of your weaknesses are going to seem magnified way out of proportion to what they really are.

2. Stop self-criticism and start self compassion NOW. Constant self-criticism is damaging to your self concept and even affects you physically. Attacks to yourself, even if you are the perpetrator, stimulate the body’s threat defense system causing it to release high levels of cortisol, which could eventually cause your body to shut down in a depressed state. Practicing self compassion has the opposite effect, lowering cortisol and releasing oxytocin and opiates. Self-compassion is accepting and loving yourself as the imperfect person you are. It’s treating yourself just as you would treat a good friend. You might find these guided meditations and self-compassion exercises helpful.

3. Stop ruminating. Rumination is obsessive analyzing and thinking about negative past events or current situations that you can’t change. For example, if you have just ended a relationship, it’s constantly replaying the events that led up to the break up and obsessing about what you might have done differently to save the relationship. Or fixating on what a terrible person your ex is and planning how to get revenge. The best revenge is a life beautifully lived, but you’re not going to get there with these kinds of thoughts.

What I personally found most helpful in halting rumination was learning to let go of the things I don’t control. I realized how fruitless it was to worry and stress about the past, people’s opinions of me, my health, and any myriad of things that could go wrong. I created mantras that I repeated to myself throughout the day any time I felt tempted to think about those things. In less than two weeks I saw a remarkable difference in my thought patters and after a month, I found that I didn’t need to repeat my mantras as often anymore because I was starting to believe in a deep down way that I have absolutely no business worrying about what I do not control

Other effective ways to stop rumination are:

  • Scheduling a set time to worry every day, maybe 20-30 minutes. That way every time you get a negative, worrying thought you can think to yourself, “Ok, I’ll save that to think about during my worry time.” Then it doesn’t become a permanent mind set, and yet you aren’t trying to suppress negative thoughts or feelings, which can cause other problems.
  • Write about it. I found that writing provided a more constructive and positive way to deal with my issues than keeping it all in my head. Writing helped me make more sense of everything that was happening to me. In many cases, I found that once I wrote about a problem I was experiencing, I no longer felt the need to keep thinking about it. I was ready to move on.
  • Focus on the here and now. Let me ask you something. If you had the option to either go about in the world freely or lock yourself in dank, smelly basement, which would you choose? When you are ruminating, you are not living in the moment. You are living in the equivalent of a dank, smelly basement. Get out of there! Practice mindfulness by giving your full attention to the lovely, simple pleasures of daily existence.

4. Surround yourself with the right friends. Avoid people who are constantly critical. Even if they are not directing the criticism at you, they could be infecting you with their negativity and even provoking rumination and self-criticism. If in social situations you start to feel like the above Dostoyevsky quote is describing you, here is a sure-fire quick fix. Stop talking, stop trying to impress people, and start listening. It will require a lot of attention and it won’t be easy at first, but it’s worth it. Listen to people. Repeat back to them what you think they are trying to say to make sure you understand. Try to put yourself in their shoes. Understand. Forget about yourself for a while and listen. You may be surprised at the results. I know I was.