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This Is What I Did to Stop My Regrets From Keeping Me Awake at Night

This Is What I Did to Stop My Regrets From Keeping Me Awake at Night

“I want to live my life so that my nights are not full of regrets.”

—D. H. Lawrence

Regret is a universal emotion that is felt by us all. The emotion of regret can be very powerful, and if we let it, regret can take over our lives. There are people who are good at managing their regrets, and there are some of us who are not so great at it.

For a long time, my feelings of regret dominated my life, particularly during stressful and unhappy times. I would lie awake thinking of all the things that I didn’t do, the mistakes I made, and the opportunities I stuffed up.

I would act out scenes in my head, which always began with questions such as, “What if? What if I had said this? What if I had done this?” These regret role-plays could go on for hours, and of course, the opportunity for a good nights sleep was lost. I would wake up tired, with no energy and feel unhappy. This was not a great way to start the day.

The more tired I felt, the unhappier I was about my life. I finally got to a point in my life where I realized that living my life full of regret was causing me immense unhappiness. I didn’t want to live an unhappy life, so I decided to change it.

This, of course, is easier said than done. Finding a way to manage the negative impact of regret in my life was not going to be achieved in a day, a week, or even a month. I decided that I would take one step at a time rather than rush off and look for ways where I would undergo some form of personal transformation in the hope that my regrets would magically disappear.

I knew that my regrets were never going to go away. I just had to get better at managing the negative influence they were having on my life.

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The Psychology of Regret

 The first step I decided to take was to educate myself about the emotion of regret. What I learned from reading various articles and books enabled me to better understand and manage my thoughts and feelings around my regrets in life.

Two American psychologists, Neale J. Roese and Mike Morrison, conducted a National Survey on regret. The results from the survey showed that the six biggest regrets that we have in life are based on education, career, romance, parenting, self-improvement, and leisure.

“Regret is an essential part of the human experience—something everybody has as long as they have life goals. Rather than avoid it, it’s better to try to take some insights out of the regret experience.”

—Neal J. Roese Professor of Psychology

This quote by Neale J Roese was for me an “aha moment.” Up until this point, I realized that I was living my life trying to avoid having regrets. Looking back now, I think I had become slightly brainwashed by reading too many “personal development” books, or maybe I just misinterpreted what I was reading about regret.

Somehow I had created a belief where I thought that by having no regrets I would have a happier life. I got it so wrong, and when I read what Neale J Roese said about regret, I realized that regret was actually an important part of my life experience. What I needed to sort out was how to deal with those thoughts and feelings of regret that were having a negative impact on my life.

Opportunity Breeds Regret

The report on the national survey talked about the Opportunity Principle and how our actions or failure to take action around opportunities in our life can create deep feelings of regret.

Another interesting fact about regret is that if an opportunity is denied or never presents itself to you then you are more likely to rationalize these feelings and move on. However, when you fail to take action when the opportunity presents itself to you then, you are more likely to have deeper feelings of regret. It is these regrets that are more likely to keep you awake at night.

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Mark Twain’s quote below sums up really well how your failure to take action can stay with you forever.

“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do.”

—Mark Twain

By me committing to take action, I now embrace opportunities. I don’t focus on the outcome of the opportunity. I focus on how I choose to respond to the opportunity. By doing this I started to find that I would spend less time thinking at night about all opportunities that I had failed to take up.

Regret, the Power of Choice and a Good Nights Sleep

All is not lost however when it comes to “lost opportunities” in our life as we all have within us the power of choice. The benefit that lost opportunity and regret offer to us is the opportunity to choose to take corrective action.

Regret actually serves a purpose in our lives as it can remind us of what we need to do differently to move forward in our lives. We can choose to take action and create more positive feelings about our actions. When we do this our feelings of regret diminish, and once again, we are less likely to be kept awake playing out scenarios of regret in our head. We are more likely to be enjoying a good night’s sleep because we chose to take action. That is what makes us happy!!

I realized that for me to have better nights’ sleep, the more courageous I choose to be about stepping out and taking action, the better I felt about myself.

Going to bed feeling happy about myself was a key step for me to take control of the feelings of regret that were keeping me awake at night.

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Regret and Taking Action

Taking action was one key thing that I could do right now that could reduce the negative influence that regret had in my life. If I did this one thing consistently, over and over again, I would be guaranteed to get a good night’s sleep forever. If I keep taking action every time an opportunity presents itself to me and not worry about the outcome, the less likely I am to have thoughts of regret.

Here are three actionable strategies that I implemented in my life that helped me take control of my regrets so that I could consistently get a great night’s sleep

1. Move Onto Future Opportunities

Regrets are part of life, and the only way they can control our lives is if we let them. The more we think about our regrets the more influence they have over us. Dwelling on our regrets immobilizes us, and we eventually become fearful and unhappy about our lives.

Recognize your regrets, acknowledge them, and then leave them. Turn your attention to future opportunities — don’t dwell on the past.

2. Accept That You Cannot Change What Has Been Done

There is a great book I read about regret written by Arthur Freeman called “Woulda, Coulda, Shoulda: Overcoming Regrets, Mistakes, and Missed Opportunities.”

In this book, Arthur Freeman talks about how regret will quickly disappear once we realize that the situation is done and finished. There is no going back, and we can’t change what has happened. The secret to dealing with our regret starts at the moment we decide what we are going to do next. It is our attachment to the past that breeds these feelings of regret, and once we let go of the past, we take more control over our future.

When you are being kept awake at night by your regrets, you are living your life in the past, and you have no control over the past. The more you look toward the future, the more control you have over your life.

When you are lying in your bed at night, the first thing you do is think of one future opportunity that makes you feel good. Do not go to bed if you cannot think of a future opportunity because, trust me, those regrets will come flooding into your thoughts.

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If you are really struggling read Arthur Freeman’s book as he provides lots of tools and strategies on how to unblock your attachment to the past.

 3. Make Your Regrets Work for You

Turn your regrets into lessons of learning. Put your regrets into context, acknowledge them, and then use them to motivate you to take more positive action.

This strategy I have used a lot, and it works. I always wanted to be a writer-speaker and coach, but for many years, I did nothing about it. I would lie awake thinking about my failure to take action, which of course meant that I never did anything about it for years. Then my parents died suddenly, and my life was thrown into chaos and pain.

As I went through the process of healing in my life, I realized that my regrets were not serving me well. In fact, they were preventing me from living the life I desired, and I needed to change that. So started writing with no expectation I just started. I didn’t want to live with a regret that I had never given it a go as a writer.

Here I sit today writing this article and so thankful that I took a regret and made it work for me.

I still do have the occasional sleepless night thinking about what I should have done, but my regrets today are not consuming my life. I have consistently more good nights sleep now than I had when my regrets controlled me and kept me awake night after night.

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Kathryn Sandford

Career Resilience Coach passionate about supporting others to grow and thrive in a complex world.

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Last Updated on July 16, 2019

7 Ways to Get Rid of Negative Energy and Become Positive

7 Ways to Get Rid of Negative Energy and Become Positive

Negativity affects ourselves and everyone around us. It limits our potential to become something great and live a fulfilling, purposeful life. Negativity has a tangible effect on our health, too. Research has shown that people who cultivate negative energy experience more stress, more sickness, and less opportunity over the course of their lives than those who choose to live positively.

When we make a decision to become positive, and follow that decision up with action, we will begin to encounter situations and people that are also positive. The negative energy gets edged out by all positive experiences. It’s a snowball effect.

Although negative and positive thoughts will always exist, the key to becoming positive is to limit the amount of negativity that we experience by filling ourselves up with more positivity.

Here are some ways to get rid of negativity and become more positive.

1. Become Grateful for Everything

When life is all about us, it’s easy to believe that we deserve what we have. An attitude of entitlement puts us at the center of the universe and sets up the unrealistic expectation that others should cater to us, our needs, and our wants. This vain state of existence is a surefire way to set yourself up for an unfulfilled life of negativity.

People living in this sort of entitlement are “energy suckers”–they are always searching for what they can get out of a situation. People that don’t appreciate the nuances of their lives live in a constant state of lacking. And it’s really difficult to live a positive life this way.

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When we begin to be grateful and appreciate everything in our lives–from the small struggles that make us better, to the car that gets us from A to B every day–we shift our attitude from one of selfishness, to one of appreciation. This appreciation gets noticed by others, and a positive harmony begins to form in our relationships.

We begin to receive more of that which we are grateful for, because we’ve opened ourselves up to the idea of receiving, instead of taking. This will make your life more fulfilling, and more positive.

2. Laugh More, Especially at Yourself

Life gets busy, our schedules fill up, we get into relationships, and work can feel task oriented and routine-driven at times. Being human can feel more like being a robot. But having this work-driven, serious attitude often results in negative and performance oriented thinking.

Becoming positive means taking life less seriously and letting yourself off the hook. This is the only life that you get to live, why not lighten up your mood?

Laughter helps us become positive by lightening our mood and reminding us not to take life so seriously. Are you sensitive to light sarcasm? Do you have trouble laughing at jokes? Usually, people who are stressed out and overly serious get most offended by sarcasm because their life is all work and no play.

If we can learn to laugh at ourselves and our mistakes, life will become more of an experiment in finding out what makes us happy. And finding happiness means finding positivity.

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3. Help Others

Negativity goes hand in hand with selfishness. People that live only for themselves have no higher purpose in their lives. If the whole point of this world is only to take care of yourself and no one else, the road to a long-term fulfillment and purpose is going to be a long one.

Positivity accompanies purpose. The most basic way to create purpose and positivity in your life is to begin doing things for others. Start small; open the door for the person in front of you at Starbucks or ask someone how their day was before telling them about yours.

Helping others will give you an intangible sense of value that will translate into positivity. And people might just appreciate you in the process.

4. Change Your Thinking

We can either be our best coach or our best enemy. Change starts from within. If you want to become more positive, change the wording of your thoughts. We are the hardest on ourselves, and a stream of negative self talk is corrosive to a positive life.

The next time you have a negative thought, write it down and rephrase it with a positive spin. For example, change a thought like, “I can’t believe I did so horribly on the test–I suck.” to “I didn’t do as well as I hoped to on this test. But I know I’m capable and I’ll do better next time.”

Changing our self-talk is powerful.

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5. Surround Yourself with Positive People

We become most like the people that we surround ourselves with. If our friend group is full of negative energy-suckers and drama queens, we will emulate that behavior and become like them. It is very difficult to become more positive when the people around us don’t support or demonstrate positive behavior.

As you become more positive, you’ll find that your existing friends will either appreciate the new you or they will become resistant to your positive changes. This is a natural response.

Change is scary; but cutting out the negative people in your life is a huge step to becoming more positive. Positive people reflect and bounce their perspectives onto one another. Positivity is a step-by-step process when you do it solo, but a positive group of friends can be an escalator.

6. Get into Action

Negative thoughts can be overwhelming and challenging to navigate. Negativity is usually accompanied by a “freak-out” response, especially when tied to relationships, people and to worrying about the future. This is debilitating to becoming positive and usually snowballs into more worry, more stress and more freak-outs.

Turn the negative stress into positive action. The next time you’re in one of these situations, walk away and take a break. With your eyes closed, take a few deep breaths. Once you’re calm, approach the situation or problem with a pen and pad of paper. Write out four or five actions or solutions to begin solving the problem.

Taking yourself out of the emotionally charged negative by moving into the action-oriented positive will help you solve more problems rationally and live in positivity

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7. Take Full Responsibility, Stop Being the Victim

You are responsible for your thoughts.

People that consistently believe that things happen to them handicap themselves to a victim mentality. This is a subtle and deceptive negative thought pattern. Phrases like “I have to work” or “I can’t believe he did that to me” are indicators of a victim mentality. Blaming circumstances and blaming others only handicaps our decision to change something negative into something positive.

Taking full responsibility for your life, your thoughts and your actions is one of the biggest steps in creating a more positive life. We have unlimited potential within to create our own reality, change our life, and change our thoughts. When we begin to really internalize this, we discover that no one can make us feel or do anything. We choose our emotional and behavioral response to people and circumstances.

Make positive choices in favor of yourself.

“Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habit. Watch your habits; they become character. Watch your character; it becomes your destiny” ― Lao Tzu

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Featured photo credit: Brooke Cagle via unsplash.com

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