Tag: self-therapy

Truncated Trifecta of Tribulations

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A few weeks ago I shared my life long experiences with depression, as well as the resulting lessons I learned in dealing with a recent depression spell I suffered under.

The original posts cut deep and it only made sense to transcend my usual desire to keep articles under 1000 words for concise and bite sized comsupmion. Now while I do urge you to check out the full Trifecta of Tribulations series, I decided to see if I can put these lessons into their simplest form possible.

My personal story as to how I came to these Top 3 Lessons help flesh them all out more, but for a quick and bite sized experience, here they are in their most concise form:

1. Share to Shed Your Shadow Side

We all have dark parts lingering within us. Parts of us, for better or for worse, that sometimes urge us to behave in ways that go against our values. Instead of trying to suppress these dark thoughts–only to make them boil up and burn you over worse in the future–trying sharing them with people you trust.

Maybe you have a life coach or therapist, family members you’re close with, and/or some very trustworthy friends. Whoever you have in your life who won’t judge you or ostracize you for voicing your vulnerabilities, feel free to share your shadow side with them. Make it clear that these dark thoughts you have are just that; thoughts. You may be afraid that they end up fearing you, but if they are trustworthy people, they’ll end up understanding you better.

There’s always that horrible thing you want to do to someone who has wronged you in the past, or that vicious verbal assault you know you can unleash on someone who you think “deserves it.” Unless you actually act these things out, don’t feel ashamed of yourself, just notice it’s there and pay attention to what’s driving it. You can usually then find more healthy ways to express your frustrations with the people you find yourself in conflict with.

2. The 60:40 Principle

Optimism is a helpful tool in keeping yourself hopeful and excited to live in the world. It’s a mindset required in order to achieve the things we want and connect with the people we want to connect with. However, an excess of it can make you naive and susceptible for possible abuse and maniuplation. Not to mention, the higher your set your hopes, the harder the fall if things don’t go as planned.

So what’s the solution? Pessimism?

Well, Pessimism is a little more “realistic” after all, and is so much easier to convince yourself of. Yes, life is unfair, it’s full of suffering, and we might not get everything we want before we die. This much is indeed true, but if Pessimism is taken on as a primary mindset in which to live with, it can be quite dibilitating. We’re only human and it’s only natural for us to need things and need other people to survive, but too much Pessimism can cause you to suffer needlessly, and it makes little to no sense to inflict any more suffering on yourself that life is bound to give you anyway.

Life is about balance between the two mindsets. Always try to operate from 60:40 Optimism over Pessimism, or 60:40 Pesssimism over Optimism. Why not 50:50? Because you’ll logically and usually be feeling one mindset stronger than the other, depending on how your life is going. The trick is to not turn it into 70:30 of either mindset over the other. Hope and dream, but be cautious so that you’re not too attached to a certain outcome. Feel your negative emotions and experiences, but remain hopeful life can get better.

3. You Create Your Own Reality

Now while it’s obvious you can’t delude yourself into thinking everything is fine when your family is at war with each other, your friends are ditching you, and your job is sucking your soul dry–despite of what you’re experiencing in life, it’s still your responsibility to handle it in the best way that gives you the least amount of uneccessary suffering.

Taking The 60:40 Principle in account, you must ask yourself, “if my life is Hell right now, what did I do to make it this way?” And if you find that an undesirable circumstance is, indeed, your fault, don’t fall into the temptation of beating yourself up over it. Ask yourself then, “what can I do to make it better?” And, “how can I make sure I don’t suffer any more than I have to?”

Unless your brain chemistry is misaligned beyond repair by a serious disease that makes it visible, chances are that you actually have more control over your mind than you think. Over time, it just gets easier to buy into everything our mind tells us. Most of the thoughts we have are uncontrollable and we had little to no choice in getting them stuck in our heads due to our unique set of environments and childhoods. So relcaim your mind and remembering the silent observer that is merely aware of such thoughts, and become its ally, so that in turn, your mind can be yours once again.

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Giving to Get vs. Genuine Giving

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Recently I discovered that I had a mentality that clashed with my values and held me back from truly appreciating what I have to offer others. The mentality of giving so that I can expect something in return often soured what could potentially be genuine acts of charity and good will.

Now I don’t say this from a high horse, more of a neutral pony, but I possess the ability to ask hard hitting questions that really get people to introspect. I’ve found great pleasure in feeding my curiousity about others and in return getting them to step outside of themselves and imagine their lives. So much so that I’ve inspired creative people to get back into their craft whether it was in the visual, literary, or musical arts.

I seem to have a knack for reminding people why they love expressing themselves through the mediums they excel in. Whenever I receive their gratitude and hear that they are picking up their creativity back up off the floor, I feel a sense of warmth and accomplishment that is beyond living through them vicariously. I genuinely do enjoy getting to know people better by asking them about what their passions.

With all that said, I realized a tinge of greed within myself when I’ve tried to engage a few people I’ve helped out. I had spent so much time understanding where they were at in life and why they have neglected their creative abilities, played a part in getting them to reconnect with their creative expressions, but got little to no space to share what was going on with me.

I felt resentful.

That I could spend so much time asking question after question like an ask-a-holic, only to not get any questions asked in return about how I was doing in life.

What the hell?

Just a few weeks ago I felt justified to write people off as selfish and ungrateful because if they were good people they would take the time to understand me right?

Well from a life coaching session with my own brother Oliver Manalese (check out his work, it kicks ass), I learned that being understood was what I missed out on in my childhood. Being understood is what I needed the most and I feel like I didn’t get it from my parents, teachers, or any other adults in my life.

In turn, I have grown up to become the adult I wish I had around when I was a kid; and that is a genuinely curious and encouraging person.

Despite feeling a little miffed when people don’t give me the same curiousity, within the moments I am prying into people’s minds, I am genuinely interested in them. But then to later twist it as something I do in order to extract an obligation I realize now is just madness.

That’s giving to get.

Not genuinely giving.

It was genuinely giving in the moment, but my ego turned it into a symbiotic exchange.

Thanks to my brother’s insights, he came to conclude that there really is no need for me to have to share the details of my life to the people I help in order to feel understood. To expect reciprocity in the same vein of others being able to interview my soul was actually a very greedy thing to do.

Why crave to be understood by getting a chance to talk about myself when the very act of me showing up in people’s lives, asking them these open ended questions that inspire them, is how I am being understood?

I am being understood as someone who shows up for others.

I am being understood as someone who gives a shit.

I am being understood by the simple fact that my questions are being thought about and answered honestly.

And then later of course getting a tremendous word of thanks from the people I took the time to understand. To know that I had an effect on them that they revived creative pursuits that seemed dead and gone–that is how I already am being understood and acknowledged.

I’m who I wanted when I was a child. Someone who could ask the right questions and motivate me to pursue my passions with all the love and energy they deserve.

This rare ability to do it for others and knowing that I am capable of doing it for them should be enough to grant that curiousity and inspiration to myself. Seeing the effects of my curiousity and encouragement through other people’s actions validate for me, within myself, the sense of aliveness we all try to strive for.

I don’t think any form of absolute altruism exists. Even if you give to charity and help people out, there are selfish motives involved, but the concept of selfishness is so demonized that people deny they even have it.

We’re all selfish.

We all want things.

But that doesn’t make us bad, it makes us human.

So in giving to others, what we intrinsically get in return is pride when someone expresses their gratitude for your good will. It’s not a bad thing. It’s reaffirming that as a human being, part of this massive social species, that we matter and we have value from the very act of providing value.

Realizing all this I strive to genuinely give from now on.

I will give of myself the curiousity and understanding I wish I got as a child. For the people I help with this ability, I will bask in their gratitude and their strength to take action partly thanks to my encouragement (I won’t take full credit since they’re the ones who ultimately decide). They don’t need to know the details of my life and my thoughts, their presence and willingness to answer my questions should be enough for me.

And for those rare few individuals who can provide that curiousity and understanding, the people who can actually ask good questions and keep a consistent and engaging conversation, that’s what will set them apart from others. I’ll hold them dear in my heart.

Not everybody has to be a motivational gumshoe.

People provide value and reciprocity in different ways, and I’ve come to accept that.

So from this day onward, I strive give genuinely without expecting anything in return. Why expect when giving is its own reward?

 

 

eBook Review: Dear Self by Erik Lugnet

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dear self“Life can be difficult sometimes. It is not made easier by the sometimes overwhelming inner voices that criticize us into oblivion.”

So how can one climb out of this oblivion and learn to tame the inner dialogue that plagues many of us, thus preventing us from living happy, functional lives?

There are many answers to this question that require years of time, money, and energy invested into self work through journaling, therapy, and introspection. If that sounds like a daunting task, you no longer have to fear if the investment will be worth it or not.

With Erik Lugnet’s 17 page introduction to introspection, Dear Self gives you a quick and concise glimpse into the world of self-therapy and journaling. If you’re thinking of going to therapy, but are unsure if it may be right for you, this book is a great guide to trying out the process on your own to see if it may be up your alley.

The book begins with a list defining the traits of your True Self. It’s calm, empirical, assertive, honest, empathetic, curious, and compassionate. If you feel that you may have lost these traits due to the hardships of life, Dear Self makes a case as to how and why you could go about reclaiming your greatness.

Erik invites you to be curious and compassionate with yourself, and usually it does help to calm the storm in your head, but that’s not enough. Reworking your inner dialogue can be made easier by journaling and Dear Self briefly touches upon different mediums from the traditional longhand, to audio and possibly video. (What do you think vloggers are doing?) The invitation to write out your emotional experience in a gentle and patient way is possibly one of the simplest, but most powerful suggestions made in the book.

Then of course there’s also a small glimpse of Internal Family Systems to help understand the ambivelance most, if not all of us experience when it comes to understanding our emotions and motivations.

You do not need to be fully educated in the IFS approach to understand this aspect of Dear Self (though itis suggested) because it is explained in such an obvious way. Basically, our entire beings are comprised of different sub-personalities, and Erik’s main principle remains: learn how to approach these parts with curiousity and compassion.

At the beginning of the book, the caveat is put forth that a lot of what is shared is due to personal experience. I didn’t get that impression until much later in the book when Erik begins to talk about specific examples from his real life, most notably in the closing section that barely scratches the surface of the journey he’s been through. I believe that more examples of his own IFS conversations and journaling experience could have enhanced those sections to make the book feel less formal and more intimate, since intimacy with The Self is what this book is meant to promote.

Furthermore, in the section covering where The Self has gone, there is the example of a mother who is easily disturbed by noise, and how that might affect how she would raise her child as just an inconvenience. I think that example could have been fleshed out more if there was a bit more detail about how and what may have caused her aversion to loud noises by going into her history with possibly being yelled at, or witnessing loud confrontations between her parents to drive the point home.

There are also a few misplaced commas and syntax errors a simple re-read can fix, but all in all, Dear Self is a quick and concise read that should help you start on your path to self-knowledge. A revised and possibly a slightly extended version can help work out the kinks of this powerhouse of a debut book.

If you’re still wondering if the investment in yourself is worth it, I would argue that it would be. Because self-knowledge is a fundamental human trait, and without it, how can we possibly know how people relate to us if we don’t even know ourselves?

You can download Dear Self by Erik Lugnet for free at Smashwords, or if you’d like to support my friend and purchase it for $0.99, you can do so at Amazon!