Conquering Emotional Blind Spots Is Challenging, But Worth It
Knowing you have them is the first step.
I’ve signed up to get emotionally attacked by my phone every day. Along with hundreds of thousands of people, I get a daily notification from the astrology app Co-Star. It sends an A.I.-generated nugget of wisdom based on what my horoscope and the message is usually ruthless.
“Who do you trust with your most intense feelings?” Co-Star asked me recently. The question stunned me so much that I had to sit down to think about it. When I could think of no one, I ended up booking my first therapist appointment in months.
“Taking the time to correct a friend’s behaviour is an act of love,” the app quipped. I realized that I was holding back from talking to an acquaintance about a hurtful remark they made because of how much I hate confrontation.
I’m no masochist and would be mortified if anyone talked to me like Co-Star does. But I won’t be deleting the app anytime soon. These regular roasts serve an important function in my life that little else can: they force me to self-reflect on my emotional blind spots that erode my relationships.
What is a blind spot?
Emotional blind spots cause life obstacles that aren’t visible to us, but are obvious to others. Maybe you never apologize authentically because accepting blame makes you feel bad. Or you could be a habitual people-pleaser, to the detriment of your stress levels. This hard-wired obliviousness is often due to our cognitive biases. Our brains are constantly filtering endless amounts of information, making them prone to decision-making shortcuts that are based on memories and emotions rather than rational thinking.
When it comes to uncomfortable situations or interactions, our cognitive biases are likely to kick in and lead to reactions that are unhealthy for us or the people we care about. But like rear-view mirrors, there are tools that can help us spot what obstructs our judgement.
Find a blind spot
Listen to how others describe you. Counsellor Kevin Beauchamp advises keeping an ear out for “the just factor:” it’s when your social circles use the word “just” before referring to you as an excuse for your behaviour.
“That’s just Paul, he gets angry … She doesn’t take feedback well, that’s just the way she is,” he gives as examples.
Mindfulness exercises can also unearth uncomfortable truths. Oprah Magazine recommends looking at patterns in bad relationships and listing what makes you unhappy in your current ones. If it seems like all your exes have the same negative quality, it might be time to question the common denominator. For example, if you blame former lovers for never knowing how you feel, it could be that you’re prone to shutting loved ones out.
Mood-tracking can also be revealing. Should certain encounters frequently make you feel unhappy or if certain statements about your life (from friends or astrology apps alike) cause you to double-take, you might be able to trace your mood to a warped line of thinking you regularly fall into.
OK, I know my personality flaw. How do I change it?
Counsellor and mental health journalist Kathleen Smith writes we should question some personal adages. These might look like:
This can be easier said than done. But our personalities are a lot more flexible than we think.
University of Cambridge psychologist Brian R. Little studied the “personal projects” people undertake in the pursuit of changing themselves, such as getting over social anxiety by volunteering. Little found they could eventually change their personality traits permanently, as long as their project was something they really cared about.
You can do this by setting attainable goals related to your shortcomings. A 14-week long study suggests that participants who kept challenging themselves to change were more successful than those who just expressed a desire to be different.
For those who want to be less neurotic, study author and psychologist Nathan Hudson said activities like saying positive affirmations can directly intervene in one’s neurotic thought process.
Personal project ideas for common blind spots
You don’t need to step completely out of your comfort zone to change your personality. Starting small and being consistent are key steps to making progress:
Trying to be less avoidant? Send a difficult message over text, instead of saying it in-person.
Want to be less self-critical? Say three compliments every time you have a negative thought about yourself.
Quick to anger in an argument? Before replying, slow down your breathing and consider the other person’s perspective.
Trying to listen more? Pay attention to how much others speak and ask questions about what they bring up.
I’ve signed up to get emotionally attacked by my phone every day. Along with hundreds of thousands of people, I get a daily notification from the astrology app Co-Star. It sends an A.I.-generated nugget of wisdom based on what my horoscope and the message is usually ruthless.
“Who do you trust with your most intense feelings?” Co-Star asked me recently. The question stunned me so much that I had to sit down to think about it. When I could think of no one, I ended up booking my first therapist appointment in months.
“Taking the time to correct a friend’s behaviour is an act of love,” the app quipped. I realized that I was holding back from talking to an acquaintance about a hurtful remark they made because of how much I hate confrontation.
I’m no masochist and would be mortified if anyone talked to me like Co-Star does. But I won’t be deleting the app anytime soon. These regular roasts serve an important function in my life that little else can: they force me to self-reflect on my emotional blind spots that erode my relationships.
What is a blind spot?
Emotional blind spots cause life obstacles that aren’t visible to us, but are obvious to others. Maybe you never apologize authentically because accepting blame makes you feel bad. Or you could be a habitual people-pleaser, to the detriment of your stress levels. This hard-wired obliviousness is often due to our cognitive biases. Our brains are constantly filtering endless amounts of information, making them prone to decision-making shortcuts that are based on memories and emotions rather than rational thinking.
When it comes to uncomfortable situations or interactions, our cognitive biases are likely to kick in and lead to reactions that are unhealthy for us or the people we care about. But like rear-view mirrors, there are tools that can help us spot what obstructs our judgement.
Find a blind spot
Listen to how others describe you. Counsellor Kevin Beauchamp advises keeping an ear out for “the just factor:” it’s when your social circles use the word “just” before referring to you as an excuse for your behaviour.
“That’s just Paul, he gets angry … She doesn’t take feedback well, that’s just the way she is,” he gives as examples.
Mindfulness exercises can also unearth uncomfortable truths. Oprah Magazine recommends looking at patterns in bad relationships and listing what makes you unhappy in your current ones. If it seems like all your exes have the same negative quality, it might be time to question the common denominator. For example, if you blame former lovers for never knowing how you feel, it could be that you’re prone to shutting loved ones out.
Mood-tracking can also be revealing. Should certain encounters frequently make you feel unhappy or if certain statements about your life (from friends or astrology apps alike) cause you to double-take, you might be able to trace your mood to a warped line of thinking you regularly fall into.
OK, I know my personality flaw. How do I change it?
Counsellor and mental health journalist Kathleen Smith writes we should question some personal adages. These might look like:
- I must be loved at all times.
- I must avoid all conflict.
- I must have control over everything.
This can be easier said than done. But our personalities are a lot more flexible than we think.
University of Cambridge psychologist Brian R. Little studied the “personal projects” people undertake in the pursuit of changing themselves, such as getting over social anxiety by volunteering. Little found they could eventually change their personality traits permanently, as long as their project was something they really cared about.
You can do this by setting attainable goals related to your shortcomings. A 14-week long study suggests that participants who kept challenging themselves to change were more successful than those who just expressed a desire to be different.
For those who want to be less neurotic, study author and psychologist Nathan Hudson said activities like saying positive affirmations can directly intervene in one’s neurotic thought process.
Personal project ideas for common blind spots
You don’t need to step completely out of your comfort zone to change your personality. Starting small and being consistent are key steps to making progress:
Trying to be less avoidant? Send a difficult message over text, instead of saying it in-person.
Want to be less self-critical? Say three compliments every time you have a negative thought about yourself.
Quick to anger in an argument? Before replying, slow down your breathing and consider the other person’s perspective.
Trying to listen more? Pay attention to how much others speak and ask questions about what they bring up.
20 Ideas For 2020 is our month-long series that explores easy ways to take action on the ideas and changes you may have already been thinking about.
By Al Donato 01/07/2020
source: www.huffingtonpost.ca
2 Mindfulness Steps To Silence Your Inner Critic
Self-Care For Leaders: 2 Mindfulness Steps To Silence Your Inner Critic
“What will they think of me?,” “I’m not good enough,” “I am lazy,” “What if I fail?,” “I am overwhelmed at work.” “Everyone is more beautiful, smarter, stronger, thinner.” “I can never be a good leader.”
Our minds seem to have an infinite supply of critical comments. And those comments are hard to ignore. They distract us and they limit us and they even interfere with our ability to enjoy a peaceful sleep. To be clear, I am not talking about our ability to reflect on where we are in life, and assess our strengths and weaknesses so we can choose what we might want to change. That ability is fundamental to our growth as a human being.
The inner critic is different. It is not constructive and it does not deal with the facts. It is a story-teller. And when we feed the words of the inner critic, the story becomes a full-length feature film that keeps us frozen to the status quo. We begin to believe the criticisms. And those critical comments have the power to prevent us from following our dreams, or taking the chances needed to find happiness or love or success. They can also begin to make us feel sad or anxious.
So, how can mindfulness help?
- Begin by calling to mind an example of an inner critic statement. As you do so, notice if other thoughts start to pop up to enhance the statement, or if you start feeling any sensations of discomfort in your body. Are they familiar? When else do you notice those thoughts or feelings?
- Now see if you can meet those words and thoughts with this sentence: “This may or may not be true.” Once again pay attention to sensations and feelings that arise.
There is no need for you to try to deny the critical comment, it is enough to simply begin to generate some spaciousness around it. You are beginning to develop a different relationship to the words that pop into your head. And with that shift, some spaciousness begins to develop and some of the weightiness begins to lift. What decisions will you make now that all that chatter in your head is beginning to quiet down?
This post is the second in a series on Self Care. The first post looked at ways to get a better night’s sleep Self Care for Leaders.
Janice Marturano Jan 7, 2020
source: www.forbes.com
Comments
Post a Comment