I am not a happy person. I’ve been in this weird funk for the better part of a year, and when my mood swings low, I become quite the Negative Nancy. I get unbearably cranky and find fault in everything, including myself. My moodiness has gotten worse, and my tendency to lash out at others when I’m down is starting to affect my relationships. I’m completely unable to recognize the good things in my life, never mind enjoy them.
And then I had one of those “Aha!” moments where reality gives you a nice, hard slap on the face and tells you to get your shit together. Chinie’s article on sabotaging your own success has been making the rounds on my social media feeds, and in a moment of procrastination I clicked it to see what the fuss was all about. Boy, did that ever change my life.
The article talks about how we’re often our own worst critic, viewing life through a warped lens that keeps us from being happy. This part wasn’t quite new to me; years ago, I saw a psychiatrist who said that my depression was was due to “untrue” thoughts from distorted patterns thinking. Follow these patterns often enough, and it practically becomes a lifestyle choice of never-ending disappointment and unhappiness. He didn’t get too specific about what kinds of distorted thinking I do though, because my therapy sessions didn’t have as much impact as what I was about to read next.
What followed was the illustrated 10 types of distorted thinking, as written by Dr. David Burns in his book, Feeling Good: The New Mood Therapy. Reading about each thinking pattern was like a punch in the gut, because I saw myself in every single one of them.
Allow me to share the ones that hit me the hardest, illustrated by Hannah Horvath gifs (at my worst, I think I’m as insufferable as she is):
All-or-nothing thinking
Everything is black or white, good or evil, victory or defeat. If something isn’t perfect, then it’s no good. If you aren’t perfect, you’re a failure.
I’ve always believed in doing what you love for a living, and never settling for anything less. After quitting my first job, I had this vision of myself as a free-spirited writer and academic, traveling the globe, coming and going as I please, refusing to be shackled down by the chains of capitalism for all the money in the world.
Six years later and I have become the exact opposite of who I wanted to be: a proper grown-up with a 9-to-5 desk job, bills to pay, a mortgage, and neither the time nor brain cells to write anything more intelligent than the occasional blog post. Anxiety coupled by low self-esteem made me too afraid to pursue The Dream and for that, I believed that I was an absolute failure.
Disqualifying the positive
When something good happens, you ignore it, pass it off as a fluke or something that doesn’t count, or turn it into something negative (e.g., something to feel guilty or unworthy about).
I’ve always had a hard time accepting compliments and appreciating the good things I have in life; the former because I find myself unworthy of them, and the latter because I don’t feel like I ever did anything to deserve anything good.
When I lived at home and had to catch a very early service van to work, I would save time in the morning by putting on my makeup at the office. I once got careless one morning and didn’t think to close my bag and zip up my makeup kit. When I got out of the van, the entire contents of my makeup kit fell out hit the sidewalk, shattering my pressed powder into unusable bits.
More than the loss of my pressed powder, I was extremely horrified at the thought of going through an entire day completely barefaced. I ranted about this to Marco, who responded with, “But I think you look beautiful without makeup.” Most girls would have found this really sweet, but not me. I completely flipped out, because how dare he think that I look beautiful when it is not true!
Jumping to conclusions
Like some sort of doomsday fortune teller, you automatically assume negative reactions or outcomes, even when there’s no evidence to support your conclusion.
Decorating my condo should have been a fun and exciting experience, but I was an anxious wreck the entire time. I was constantly second-guessing my choices, convinced that the furniture would be too big, or the paint colors would look wrong, etc.
Should statements
You insist on a set of “rules” that you and everyone else should follow based on your own version of reality. When you don’t adhere to these rules, you feel guilty, and when others don’t adhere to them, you feel hurt or resentful.
I don’t have a specific list of rules per se, but I sometimes hold my boyfriend, friends, and myself to ridiculous and arbitrary standards. Like, if you’re late then you obviously don’t give a crap about me or my incredibly packed schedule. Or, if you loved me then you would learn how to drive, so I’m not the only one driving all the freaking time. Or, if you’re always with your boyfriend then you are clearly becoming a “we”, and I don’t know if I can be friends with a “we”.
So, who wants to hang out?
Mental filtering
When presented with both positive and negative things, you filter out all the positive and focus only on the negative.
This is why “positive thoughts” and “counting my blessings” doesn’t help me climb out of my woe-is-me rabbit hole. I’ve tried to feel better by writing down stuff to be thankful for, only for me to end up fixating on the negative or worry about the ways I will probably fuck the good things up.
Emotional reasoning
You think your negative emotions and feelings reflect reality, assuming that just because you feel something, then it must be true. You then base your decisions on these negative emotions instead of on actual facts.
This is me like, all the time, but especially when I reach a low point. My day sucks, therefore my life sucks, and everything and everyone in it.
Jesus Christ. No wonder I’m so miserable.
The good news is that combating these distorted thoughts is as simple as giving yourself a gentle dose of perspective. All you need to do is catch yourself making these thoughts, and turn them into something positive or actionable.
With this framework, it was pretty easy for me to resolve the failure-by-career-choice issue. Digital marketing may not have been what I originally wanted for myself, but all things considered, it’s a damn good Plan B. My job pays well, is 100% drama-free, and puts me in a position to improve my technical knowledge of social media, email marketing, and content management. Sure, this means hustling to Makati and spending 9 hours at a desk while my peers live more glamorous lives as PR practitioners, bloggers, and not-regular-office-people. But if I take this seriously enough, I could have a very lucrative career by the time I hit my 30s.
A for my dreams of being a writer, I suppose this blog will have to do for now. Marco gave me some really great advice on how to be happy with not-your-dream without it being settling:
Be satisfied with what good you’ve achieved, because it really isn’t all-or-nothing. You may not have the dream, but you have aspects of it down pat, and that’s good for now. The “not settling” part is to motivate you to keep chasing the dream while still happy with what good you’ve got. Differentiate between the “now” and the “what should be”.
Next on my list of things to fix is the damage I might have caused with “should statements”. I am kind of a bad friend (distorted thought: labeling and mislabeling) but seeing as I haven’t been completely disowned by those I think I’ve wronged, I should be fine.
So, which of these distorted ways of thinking are you guilty of? What do you do or tell yourself to correct your thoughts?