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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.

10 Things You Can Do Now to Change Your Life Forever If You Don’t Know What to Do with Your Life, Read These 5 Strategies How to Stop Being Sad and Start Feeling Happy How to Always Choose Happiness Even During Tough Times Adapting to Change: Why It Matters and How to Do It

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Last Updated on May 21, 2019

How to Communicate Effectively in Any Relationship

How to Communicate Effectively in Any Relationship

For all our social media bravado, we live in a society where communication is seen less as an art, and more as a perfunctory exercise. We spend so much time with people, yet we struggle with how to meaningfully communicate.

If you believe you have mastered effective communication, scan the list below and see whether you can see yourself in any of the examples:

Example 1

You are uncomfortable with a person’s actions or comments, and rather than telling the individual immediately, you sidestep the issue and attempt to move on as though the offending behavior or comment never happened.

You move on with the relationship and develop a pattern of not addressing challenging situations. Before long, the person with whom you are in relationship will say or do something that pushes you over the top and predictably, you explode or withdraw completely from the relationship.

In this example, hard-to-speak truths become never- expressed truths that turn into resentment and anger.

Example 2

You communicate from the head and without emotion. While what you communicate makes perfect sense to you, it comes across as cold because it lacks emotion.

People do not understand what motivates you to say what you say, and without sharing your feelings and emotions, others experience you as rude, cold or aggressive.

You will know this is a problem if people shy away from you, ignore your contributions in meetings or tell you your words hurt. You can also know you struggle in this area if you find yourself constantly apologizing for things you have said.

Example 3

You have an issue with one person, but you communicate your problem to an entirely different person.

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The person in whom you confide lacks the authority to resolve the matter troubling you, and while you have vented and expressed frustration, the underlying challenge is unresolved.

Example 4

You grew up in a family with destructive communication habits and those habits play out in your current relationships.

Because you have never stopped to ask why you communicate the way you do and whether your communication style still works, you may lack understanding of how your words impact others and how to implement positive change.

If you find yourself in any of the situations described above, this article is for you.

Communication can build or decimate worlds and it is important we get it right. Regardless of your professional aspirations or personal goals, you can improve your communication skills if you:

  • Understand your own communication style
  • Tailor your style depending on the needs of the audience
  • Communicate with precision and care
  • Be mindful of your delivery, timing and messenger

1. Understand Your Communication Style

To communicate effectively, you must understand the communication legacy passed down from our parents, grandparents or caregivers. Each of us grew up with spoken and unspoken rules about communication.

In some families, direct communication is practiced and honored. In other families, family members are encouraged to shy away from difficult conversations. Some families appreciate open and frank dialogue and others do not. Other families practice silence about substantive matters, that is, they seldom or rarely broach difficult conversations at all.

Before you can appreciate the nuance required in communication, it helps to know the familial patterns you grew up with.

2. Learn Others Communication Styles

Communicating effectively requires you to take a step back, assess the intended recipient of your communication and think through how the individual prefers to be communicated with. Once you know this, you can tailor your message in a way that increases the likelihood of being heard. This also prevents you from assuming the way you communicate with one group is appropriate or right for all groups or people.

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If you are unsure how to determine the styles of the groups or persons with whom you are interacting, you can always ask them:

“How do you prefer to receive information?”

This approach requires listening, both to what the individuals say as well as what is unspoken. Virgin Group CEO Richard Branson noted that the best communicators are also great listeners.

To communicate effectively from relationship to relationship and situation to situation, you must understand the communication needs of others.

3. Exercise Precision and Care

A recent engagement underscored for me the importance of exercising care when communicating.

On a recent trip to Ohio, I decided to meet up with an old friend to go for a walk. As we strolled through the soccer park, my friend gently announced that he had something to talk about, he was upset with me. His introduction to the problem allowed me to mentally shift gears and prepare for the conversation.

Shortly after introducing the shift in conversation, my friend asked me why I didn’t invite him to the launch party for my business. He lives in Ohio and I live in the D.C. area.

I explained that the event snuck up on me, and I only started planning the invite list three weeks before the event. Due to the last-minute nature of the gathering, I opted to invite people in the DMV area versus my friends from outside the area – I didn’t want to be disrespectful by asking them to travel on such short notice.

I also noted that I didn’t want to be disappointed if he and others declined to come to the event. So I played it safe in terms of inviting people who were local.

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In the moment, I felt the conversation went very well. I also checked in with my friend a few days after our walk, affirmed my appreciation for his willingness to communicate his upset and our ability to work through it.

The way this conversation unfolded exemplified effective communication. My friend approached me with grace and vulnerability. He approached me with a level of curiosity that didn’t put me on my heels — I was able to really listen to what he was saying, apologize for how my decision impacted him and vow that going forward, I would always ask rather than making decisions for him and others.

Our relationship is intact, and I now have information that will help me become a better friend to him and others.

4. Be Mindful of Delivery, Timing and Messenger

Communicating effectively also requires thinking through the delivery of the message one intends to communicate as well as the appropriate time for the discussion.

In an Entrepreneur.com column, VIP Contributor Deep Patel, noted that persons interested in communicating well need to master the art of timing. Patel noted,[1]

“Great comedians, like all great communicators, are able to feel out their audience to determine when to move on to a new topic or when to reiterate an idea.”

Communicating effectively also requires thoughtfulness about the messenger. A person prone to dramatic, angry outbursts should never be called upon to deliver constructive feedback, especially to people whom they do not know. The immediate aftermath of a mass shooting is not the ideal time to talk about the importance of the Second Amendment rights.

Like everyone else, I must work to ensure my communication is layered with precision and care.

It requires precision because words must be carefully tailored to the person with whom you are speaking.

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It requires intentionality because before one communicates, one should think about the audience and what the audience needs in order to hear your message the way you intended it to be communicated.

It requires active listening which is about hearing verbal and nonverbal messages.

Even though we may be right in what we say, how we say it could derail the impact of the message and the other parties’ ability to hear the message.

Communicating with care is also about saying things that the people in our life need to hear and doing so with love.

The Bottom Line

When I left the meeting with my dear friend, I wondered if I was replicating or modeling this level of openness and transparency in the rest of my relationships.

I was intrigued and appreciative. He’d clearly thought about what he wanted to say to me, picked the appropriate time to share his feedback and then delivered it with care. He hit the ball out of the park and I’m hopeful we all do the same.

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Featured photo credit: Kenan Buhic via unsplash.com

Reference

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