13 Things Mentally Strong People Don't Do

Amy Morin

• Verlag: William Morrow
• Jahr: 2014
• ISBN:
  9780062358318
• Thema: Personal Development
• Thema: Mental Health & Wellbeing

"Kick bad mental habits and toughen yourself up."— Inc.

Master your mental strength—revolutionary new strategies that work for everyone from homemakers to soldiers and teachers to CEOs.

Everyone knows that regular exercise and weight training lead to physical strength. But how do we strengthen ourselves mentally for the truly tough times? And what should we do when we face these challenges? Or as psychotherapist Amy Morin asks, what should we avoid when we encounter adversity? Through her years counseling others and her own experiences navigating personal loss, Morin realized it is often the habits we cannot break that are holding us back from true success and happiness. Indulging in self-pity, agonizing over things beyond our control, obsessing over past events, resenting the achievements of others, or expecting immediate positive results holds us back. This list of things mentally strong people don't do resonated so much with readers that when it was picked up by Forbes.com it received ten million views.

Now, for the first time, Morin expands upon the thirteen things from her viral post and shares her tried-and-true practices for increasing mental strength. Morin writes with searing honesty, incorporating anecdotes from her work as a college psychology instructor and psychotherapist as well as personal stories about how she bolstered her own mental strength when tragedy threatened to consume her.

Increasing your mental strength can change your entire attitude. It takes practice and hard work, but with Morin's specific tips, exercises, and troubleshooting advice, it is possible to not only fortify your mental muscle but also drastically improve the quality of your life.

CHAPTER 1

THEY DON’T WASTE TIME FEELING SORRY FOR THEMSELVES

Self-pity is easily the most destructive of the non-pharmaceutical narcotics; it is addictive, gives momentary pleasure and separates the victim from reality.

—JOHN GARDNER

During the weeks that followed Jack’s accident, his mother couldn’t stop talking about the “horrible incident.” Every day she recounted the story about how both of Jack’s legs were broken when he was hit by a school bus. She felt guilty that she wasn’t there to protect him, and seeing him in a wheelchair for several weeks was almost more than she could bear.

Although doctors had predicted a complete recovery, she repeatedly warned Jack that his legs may never fully heal. She wanted him to be aware that he may not be able to play soccer or run around like the other kids ever again, just in case there was a problem.

Although his doctors had medically cleared him to return to school, his parents decided that Jack’s mother would quit her job and homeschool him for the remainder of the year. They felt that seeing and hearing school buses each day might trigger too many bad memories. They also wanted to spare him from having to watch idly from his wheelchair as his friends played at recess. They hoped that staying home would help Jack heal faster, both emotionally and physically.

Jack usually completed his homeschool work in the mornings and he spent his afternoons and evenings watching TV and playing video games. Within a few weeks, his parents noticed that his mood seemed to change. A normally upbeat and happy child, Jack became irritable and sad. His parents grew concerned that the accident may have traumatized him even more than they’d imagined. They pursued therapy in hopes it could help Jack deal with his emotional scars.

Jack’s parents took him to a well-known therapist with expertise in childhood trauma. The therapist had received the referral from Jack’s pediatrician, so she knew a little bit about Jack’s experience prior to meeting him.

When Jack’s mother wheeled him into the therapist’s office, Jack stared silently at the floor. His mother began by saying, “We’re having such a hard time since this terrible accident. It’s really ruined our lives and caused a lot of emotional problems for Jack. He’s just not the same little boy.”

To his mother’s surprise, the therapist didn’t respond with sympathy. Instead she enthusiastically said, “Boy, have I been looking forward to meeting you, Jack! I’ve never met a kid who could beat a school bus! You have to tell me, how did you manage to get into a fight with a school bus and win?” For the first time since the accident Jack smiled.

Over the next few weeks, Jack worked with his therapist on making his own book. He appropriately named it, How to Beat a School Bus. He created a wonderful story about how he managed to fight a school bus and escape with only a few broken bones.

He embellished on the story by describing how he grabbed hold of the muffler, swung himself around, and protected the majority of his body from getting hit by the bus. Despite the exaggerated details, the main part of the story remained the same—he survived because he’s a tough kid. Jack concluded his book with a self-portrait. He drew himself sitting in a wheelchair wearing a superhero cape.

The therapist included Jack’s parents in the treatment. She helped them see how fortunate they were that Jack survived with only a few broken bones. She encouraged his parents to stop feeling sorry for Jack. She recommended they treat him like a mentally and physically tough kid who was capable of overcoming great adversity. Even if his legs didn’t heal properly, she wanted them to focus on what Jack could still accomplish in life, not what the accident would prevent him from being able to do.

The therapist and Jack’s parents worked with the school faculty and staff to prepare for Jack’s return to school. In addition to the special accommodations he’d need because he was still in a wheelchair, they wanted to ensure that the other students and teachers didn’t pity Jack. They arranged for Jack to share his book with his classmates so that he could tell them how he beat the school bus and show them that there was no reason to feel sorry for him.

SELF-PITY PARTY

We all experience pain and sorrow in life. And although sadness is a normal, healthy emotion, dwelling on your sorrow and misfortune is self-destructive. Do you respond positively to any of the points below?

You tend to think your problems are worse than anyone else’s.

If it weren’t for bad luck, you’re pretty sure you’d have none at all.

Problems seem to add up for you at a much faster rate than anyone else.

You’re fairly certain that no one else truly understands how hard your life really is.

You sometimes choose to withdraw from leisure activities and social engagements so you can stay home and think about your problems.

You’re more likely to tell people what went wrong during your day rather than what went well.

You often complain about things not being fair.

You struggle to find anything to be grateful for sometimes.

You think that other people are blessed with easier lives.

You sometimes wonder if the world is out to get you.

Can you see yourself in some of the examples above? Self-pity can consume you until it eventually changes your thoughts and behaviors. But you can choose to take control. Even when you can’t alter your circumstances, you can alter your attitude.

WHY WE FEEL SORRY FOR OURSELVES

If self-pity is so destructive, why do we do it in the first place? And why is it sometimes so easy and even comforting to indulge in a pity party? Pity was Jack’s parents’ defense mechanism to protect their son and themselves from future dangers. They chose to remain focused on what he couldn’t do as a way to shield him from having to face any more potential problems.

Understandably, they worried about his safety more than ever. They didn’t want him to be out of their sight. And they were concerned about the emotional reaction he might have to seeing a school bus again. It was only a matter of time before the pity poured on Jack turned into his own self-pity.

It’s so easy to fall into the self-pity trap. As long as you feel sorry for yourself, you can delay any circumstances that will bring you face-to-face with your real fears, and you can avoid taking any responsibility for your actions. Feeling sorry for yourself can buy time. Instead of taking action or moving forward, exaggerating how bad your situation is justifies why you shouldn’t do anything to improve it.

People often use self-pity as a way to gain attention. Playing the “poor me” card may result in some kind and gentle words from others—at least initially. For people who fear rejection, self-pity can be an indirect way of gaining help by sharing a woe-is-me tale in hopes it will attract some assistance.

Unfortunately, misery loves company, and sometimes self-pity becomes a bragging right. A conversation can turn into a contest, with the person who has experienced the most trauma earning the badge of victory. Self-pity can also provide a reason to avoid responsibility. Telling your boss how bad your life is may stem from hopes that less will be expected from you.

Sometimes self-pity becomes an act of defiance. It’s almost as if we assume that something will change if we dig in our heels and remind the universe that we deserve better. But that’s not how the world works. There isn’t a higher being—or a human being for that matter—who will swoop in and make sure we’re all dealt a fair hand in life.

THE PROBLEM WITH FEELING SORRY FOR YOURSELF

Feeling sorry for yourself is self-destructive. It leads to new problems and can have serious consequences. Instead of feeling grateful that Jack survived the accident, his parents worried about what the accident took away from them. As a result, they allowed the accident to take away even more.

That’s not to say they weren’t loving parents. Their behavior stemmed from a desire to keep their son safe. However, the more they pitied Jack, the more negatively it affected his mood.

Indulging in self-pity hinders living a full life in the following ways:

• It’s a waste of time. Feeling sorry for yourself requires a lot of mental energy and does nothing to change the situation. Even when you can’t fix the problem, you can make choices to cope with life’s obstacles in a positive way. Feeling sorry for yourself won’t move you any closer to a solution.

• It leads to more negative emotions. Once you allow it to take hold, self-pity will ignite a flurry of other negative emotions. It can lead to anger, resentment, loneliness, and other feelings that fuel more negative thoughts.

• It can become a self-fulfilling prophecy. Feelings of self-pity can lead to living a pitiful life. When you feel sorry for yourself, it’s unlikely you’ll perform at your best. As a result, ...