Tag Archives: self-critical

Silence Your Inner Bully

Negative self-talk arises from a ruthless internal bully.

“Everything I touch fails. I suck at everything!”

Those words were uttered by 35-year-old Brady who can’t seem to shake a pattern of failed jobs and relationships.

Is it a matter of bad luck? Definitely not. It has to do with how he was programmed.

“In my father’s eyes, I was a loser . . . couldn’t do anything right,” Brady said. He recalls his one goal in life as a boy: “To make my dad proud of me . . . to hear him praise me for a job well done—just once!” But that never happened. “Instead, he kept reminding me of how worthless I was.”

Brady’s no longer a child living at home, but he’s taking over where his father left off. The only difference is that his attacker now hangs out in his head. Call it his inner bully.

Inner bullies don’t just spring out of nowhere. They’re the byproduct of daily exposure to a demeaning or verbally abusive parent.

“Are you really the way your father sees you?” I asked. “Does he really know you?” Brady lowered his head. “I—I couldn’t say that he does.”

I smiled. “Then quit living as if it were true . . . as though he’s right,” I said.  “You’re the authority on you, he’s not.”

I offered the same advice to Ellie, another client raised by a toxic parent—her mother.

Among other things, Ellie wants to start her own business, but she’s paralyzed by a constant barrage of self-belittling thoughts.

I remember her asking: “What’s wrong with me? Why is my mother so nasty to me?” I answered her with a question of my own. “What’s wrong with your mother? Why can’t she see your value?” Ellie couldn’t answer that. She just did a lot of crying instead.

Brady and Ellie can’t control how their parents view them, but they can control what they accept as fact and what they tell themselves.

Unfortunately, that can’t happen with a simple snap of the finger. It requires learning a new habit. The old automatic thinking has to go. I recommended the book You are Not Your Brain by Jeffrey Schwartz, M.D. and Rebecca Gladding, M.D.  The book shows readers how to rewire their brain and it offers steps for ending deceptive brain messages.

Inner bullies are fairly common. Why? Because there’s no such thing as a perfect parent or a perfect childhood. Like sponges, we absorb any negativity our parents and others dish out. We also absorb the positive, but it takes an abundance of feeling cared for, cherished and valued to override the not-so-good stuff.

We’re not at the mercy of our programming. As children we couldn’t avoid being programmed, but as adults we have the advantage of wisdom. We can out-think our inner bully.

That’s how we silence it. 🙂

 

Names are changed to honor client confidentiality.

(c) Salee Reese 2019

 

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You Really Do Know What’s True

 

Proceeding wisely through life requires a sharply focused awareness of our emotions. Being blind to them handicaps our ability to take effective action in any given situation.

Let’s say, as a small child, you hear a loud noise. Instinctively, you place your hands over your ears. Then you’re told, “It’s not too loud.”

Let’s say you fall down and get hurt and your parents tell you, “You’re not hurt.”

Let’s say you tell your parents you saw two lizards in the backyard and they respond by saying, “No, you didn’t!”

If this happens often enough, you may—understandably—begin to distrust your own experience of reality. The same goes for emotions. If our emotions are continuously discounted instead of being validated, we stop relying on them for useful information. Unfortunately, we learn to rely on how we’ve been programmed to think and feel.

Cheri was raised to doubt her own emotions. Consequently, she second-guesses herself whenever someone treats her disrespectfully. Nate, her 22-year-old son, is no exception. He has been doing it for years.

But Cheri’s waking up. “Enough is enough,” she said in our counseling session. She had reached that point after returning home from a short business trip and discovering that her house had been trashed. Without her knowledge, much less her approval, Nate had thrown a party while she was gone. It really wasn’t out of character for him to ignore his messes. And it wasn’t unusual for him to erupt in a rage when confronted.  He can be cooperative, but only when he wants something, and it’s at those times he pleads for a second chance. Up until now, Cheri has obliged him.

“What can I do?” Cheri asked. “I feel used.”

Merely teaching Cheri better methods for dealing with her adult son would prove futile. That’s because the source of the problem—her major stumbling block—resides in how she dismisses her own feelings.

Like her parents, Cheri tells herself how she should feel and think instead of listening to the wisdom of her emotions and using her better judgment.

Her actual emotional response toward her son’s blatant disrespect is a combination of pain, outrage and disgust. She may love him as a son, but she honestly doesn’t like the person he’s become. According to Cheri, he treats people poorly in all arenas, not just at home. And on several occasions, his troublesome behavior has led to problems with the law and with employers. It distresses her that his sole focus seems to be on self-gratification. Displays of sensitivity toward others or demonstrations of a social conscience are virtually nonexistent.

But Cheri’s criticism of her son—realistic as it may be—immediately activates strong feelings of guilt. She believes she would be mean and selfish if she stopped giving him chances, lending him money, doing his laundry and other such favors.

Ironically, she feels okay about judging herself, but feels wrong about judging her son.

When I pointed that out to Cheri, she said, “I was brought up to believe that it was wrong to judge others.”

I explained that there is a difference between open-eyed clarity and being judgmental. We possess discerning minds. That ability, along with our values and emotions, tells us when someone’s actions are just plain wrong. Emotions alert us to discomfort and repulsion—our mind tells us why. Both provide valuable feedback so we can respond appropriately.

I emphasized to Cheri the importance of listening to her soul’s indigestion.

“It’s telling you something.” I urged her to pay attention to that sick feeling in her gut. “We shouldn’t ignore what we find disturbing,” I said.

“I can’t differentiate between judging and what’s distasteful to my soul,” Cheri said. “In my mind, choosing what’s right for me is equivalent to judging.”

“Where did this idea come from?” I asked.

“I was constantly told as a child that I shouldn’t feel what I feel…that the way I felt was wrong. Any feelings, anger or tears were considered wrong. I wasn’t allowed to say what didn’t work for me. So I don’t feel I have the right to complain or to even expect my son to be different.”

I felt optimistic when Cheri left my office that day because awareness is the first step in re-programming ourselves. Hopefully, she will begin to override her guilt and start validating her emotions. And as a result, she will effectively respond to her son’s disrespectful behaviors.

He just may be in for a bit of a surprise. Hope so.

 

 

(c) Salee Reese 2018

Names are changed to honor client confidentiality.

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The Universe Loves You

 

Even when you don’t.

Plagued with guilt and self-loathing, many of us are solidly convinced that as human beings we are fundamentally unworthy and unlovable.

It’s just not true. Our essence is pure. How is it possible to despise purity?

Maybe what we consider unlovable is our tainted opinion of ourselves—something we grew to believe about ourselves.

At birth we were given a name and later on, due to many early influences, we acquired a self-image. But neither comes close to defining who we really are.

 

Even though you’re convinced you’re undeserving of love

the universe disagrees with you.

Despite your low self-opinion, something’s loving you all the time, 

and that energy is enveloping you at this very moment!

 

 

(c) Salee Reese 2017

 

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Latest Wow: Goodbye to Insane Guilt

I remember when Vanessa wowed me with this one:

“I’ve spent 30 years hating myself, and I’m tired of it. I need to learn how to love myself.”

Self-loathing wasn’t something Vanessa was born with.  It was learned.

When we were babies, we had no innate sense of disgust with ourselves. If our rattle fell to the ground, we didn’t berate or despise ourselves. We didn’t suffer shame over it—shame isn’t even a reality to babies. So the incident didn’t become an indictment against our character and we weren’t left with the sense of being a bad baby . . . or bad person.

Clearly, we have a lot to learn from babies! 

Yet as adults, many of us lug around a truck-load of accumulated guilt and shame—the irrational kind. It’s overkill. Yes, self-scrutiny can be a good thing, and sometimes guilt is warranted, like the guilt for being nasty to a store clerk, or breaking something we borrowed. But we shouldn’t agonize over those things.

Guilt’s function is to awaken us so that we do some healthy soul-searching, correct our behavior and make amends. But guilt shouldn’t be a weapon we use against ourselves.

When I began working with Vanessa, shaming herself was a constant occurrence. The house was never clean enough, she didn’t exercise or diet enough, she wasn’t a good enough wife, and she didn’t give Carson—her baby—enough of her time.

To make matters worse, her “internal shamer” followed her wherever she went. After hanging out with friends, heckling thoughts like,  Maybe I wasn’t nice enough, or Maybe I talked too much, would torment her for hours.

Vanessa was convinced she was bad to the core. But I believed otherwise. In one of our sessions, she showed me a photo she had taken of Carson gazing at her with loving, happy eyes. That told me volumes. I couldn’t resist commenting, “Well, you’re certainly doing something right!”

Bad to the core? Hmmm. Vanessa’s negative self-appraisal just wasn’t adding up. She was just too warm-hearted, too caring, too sensitive to be a member of that club. She clearly didn’t meet the criteria.

So where did the self-loathing and irrational guilt originate? Her childhood. A steady diet of severe punishments, along with a constant barrage of critical and condemning messages took a toll. Feeling guilty and bad about herself became her normal.

In therapy, Vanessa came to see that she had been needlessly suffering all those years due to a burdensome, oppressive mental habit.

That realization is the crucial first step to freedom!

Motivation is another important factor, and Vanessa had plenty of that because of Carson. Her strong desire to raise him to feel good about himself was what nudged her into therapy in the first place.

The crux of Vanessa’s problem was her conditioning—and buying into it.  She bought into a lie. The good news: if she could buy into a lie, she could buy into the truth.

The truth was found by removing the obstacles that blocked her from loving herself and by disbelieving the internal shamer.

Vanessa got there and in the process she realized that Carson’s perception of her was the simple, beautiful truth!

Love and irrational guilt cannot coexist. One cancels out the other. When we’re in a space of loving ourselves, such guilt cannot get a foothold.

 

 

Names are changed to honor client confidentiality.

(c) 2017 Salee Reese

 

 

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Listen to Your Grumpy Self

grumpy-bird

“I was grumpy when I got up and then I took it out on my kids,” Lori said. “I was just lazy and didn’t want to get up.”

Lori had a good reason for wanting to stay in bed a little bit longer. She had worked late the night before. She needed the rest.

But something tells Lori she “ought to” spring out of bed full of sunshine and butterflies every morning, regardless of what else might be happening in her life.

Sacrificing herself for others is a common theme for Lori in every arena of her life. Saying no—or saying yes to herself—seems selfish to her.  “I can’t let people down,” she says. That mindset leads to exhaustion, and exhaustion is a recipe for guess what? Grumpiness.

Guilt’s the enemy here. It’s the driving force behind Lori’s failure to set boundaries and it’s the basis for her exhaustion and eventual grumpiness. She’s caught in a vicious cycle. Her grumpiness leads to guilt, which leads to overextending herself, which leads to exhaustion, which leads to grumpiness.

Lori needs to learn the language of grumpiness and kick guilt out of the driver’s seat.

Rather than being critical with herself, she needs to listen to what her body is telling her. It’s an unparalleled tool for communicating what we need. Young children don’t seem to have a problem with this. When they’re tired, they take a nap. When they need to play, they play. When they need time by themselves, they take it.

And interestingly, when they’re grumpy, they don’t judge themselves. That comes later . . . after the programming phase of their life is launched. That’s when they’re trained on how they “should” be and what they “should” feel guilty about.

Yes . . . we should be responsive to the needs of others, and oftentimes sacrifice is called for. But wisdom should be the driving force—not guilt. With wisdom at the helm, we take into account the whole picture including what’s best for our well-being. Balance is the key.

I think this quote from the Buddha sums it up perfectly:

“If your compassion does not include yourself, it is incomplete.”

 

Names are changed to honor client confidentiality.

(c) Salee Reese 2016

 

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Your Inner Judge Is a Liar

image-self-love

“Talk to yourself the way you talk to someone you love.”  

Brené Brown

Self-criticism is learned—we don’t come out of the womb with that tendency. I’m talking about the self-esteem-destroying self-talk that buzzes around in one’s head endlessly. Like a virus that invades the brain, it constantly judges and condemns its host.

Infection takes hold early in childhood after repeated exposure to pathogens like belittling comments, looks of contempt, and ridicule. In time, we start to believe what the virus is saying. It tells us we’re bad for messing up, selfish for wanting something, cowardly for being cautious, mean for speaking up, weak for crying, and a loser for our failures.

What’s really sad is we give the virus more credibility than the nicer treatment and messages we receive from kind-hearted people. Their messages are seen as inaccurate.

The good news is that the virus can be annihilated. We can unlearn self-criticism.

Sophia—a client in her 20’s—is a good example. She began the process of unlearning by becoming aware of the constant babble of negative self-talk occurring in her head. Before that, she accepted it as a valid part of herself—it seemed to belong.

That’s all changed. Acting as her own ever-vigilant investigator, she became determined to root out and destroy any belittling self-talk that deflates her self-esteem and joy. How are they destroyed? By questioning the validity of all thoughts that tell her she’s defective, guilty, bad or inferior in any way. Increasingly, she—not her conditioned brain—is the master of her opinions about herself.

I’m proud of her!

(c) 2016 Salee Reese

Names used in this post are changed to honor client confidentiality.

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The Wiser, True You

A photo of an owl

 

“The beginning of freedom is the realization that you are not your mind—the thinker. The moment you start watching the thinker, a higher level of consciousness becomes activated.”

— Eckart Tolle, The Power of Now

I was walking—no, sleepwalking—in the mall one day when I became aware that I was doing a whole lot of judging. I judged people on how they looked, how they walked, how they treated their children . . . the list is infinite.

In the past, I would have been critical with myself for that sort of thing.  Ironically, self-criticism is an act of judgement, too. How is that okay?

I would have become guilt’s hostage for the duration of my walk.

Not anymore. I’ve come to understand that judging is a natural function of the brain.

In truth, it wasn’t me doing the judging, it was my brain. As long as we have a brain, we’ll be inclined to judge. Why? Our brains are wired to compare, evaluate and critique. So the tendency to judge is hardwired—innate. It’s an activity our brains do constantly and automatically. We compare yesterday’s weather with today’s, we decide if it’s a good idea to cross an intersection. We determine whether it’s safe to approach a stranger standing on the corner, or a  barking dog. Should I eat that purple-ish food or not?

The judging function of our brains is connected to our survival instinct. Without it, we would be handicapped in our ability to navigate the world we live in.

So with all that said, the goal isn’t to stop judging. We can’t. Believing we can, merely sets us up for lots of self-punishment. The realistic goal is to commandeer it. Take over. It’s akin to tending to a small child. We monitor where she is going and what she is doing. When she’s headed in the wrong direction we say “There, there now. We’re not going that way.” She doesn’t need to be punished, only redirected.

In other words, we need to disidentify with the brain. Our true self is the one observing the mental voice.

With that in mind, let’s rewind, shall we . . . ?

I was walking in the mall one day when I noticed that my brain was doing a whole lot of judging. It commented on how people looked, how they walked and how they behaved. I chalked it up to a brain operating in default-mode.  This objective observation allowed me to redirect that brain: a higher level of consciousness was activated and those judgments — toward others and myself— were immediately replaced with acceptance and compassion. Nice, huh?

This post was actually inspired by someone who wrote about her own discoveries about judging.  You can find her here. And by the way, you’ll find that she has a very attractive spirit. 🙂

 

(c) Salee Reese 2016

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