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Last Updated on November 27, 2020

How to Stop Feeling Sorry for Yourself And Get Back Up

How to Stop Feeling Sorry for Yourself And Get Back Up
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Everyone reading this has felt self-pity at some point in their lives. As it is with life, not everything will go according to your plans. You tend to make mistakes and fail. Then, how does this make you feel? You feel crushed, defeated, and slowly, you start feeling sorry for yourself. Through absolutely no fault of ours, things just simply don’t go as well as you hoped it would.

“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

This is all normal. It does feel terrible when you’re stuck in this state for far too long.

However, the situation becomes dangerous when you feel sorry for yourself so much that it becomes a part of you. The first stage of getting better is recognizing that you are addicted to feeling this way.

This guide aims to help you get back up by giving you all the tips you may need to fight such an overwhelming feeling.

Feeling Sorry for Yourself: Knowing When to Stop

“It’s all right to sit on your pity pot every now and again. Just be sure to flush when you are finished, Mrs. Miracle.” ― Debbie Macomber

Is it wrong to feel sorry for yourself?

The answer is no. It’s okay to feel sorry for yourself because it’s a natural human emotion. It becomes wrong when it starts to consume you too much, to the extent that you are throwing big pity parties now and again. After all, when you experience it, there is a lot of exaggeration involved.

You amplify your misfortune more than it actually is. A deep sense of helplessness and hopelessness engulfs the fabric of your being. The feeling may also be accompanied by the belief that no one understands you, that you are not appreciated despite how much you work hard for yourself and the people you love.

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You may even start thinking that you will never get anything useful out of your life anymore. This self-destructive way of thinking can push you to go out into the world in search of attention and pity. However, not many people would notice it as they are also consumed by their own thoughts, feelings, and problems.

People are out there, dealing with their baggage of issues as well, and that’s just the reality. You have to work on getting out of the black hole yourself. Feeling entitled or victimized — as if things are much better for everyone else except you — will get you nowhere.

Better yet, turn your emotions into something positive. Use it to produce radiant energy that works for you in more ways than one. The pity party will continue to be unsatisfying, leaving a void that you can probably never fill. But it can also be the start of some much-needed introspection.

You can convert your self-pity into zealousness to grow and challenge yourself instead of wasting valuable time by being unproductive.

7 Steps to Help You Stop Feeling Sorry for Yourself

“Feeling sorry for yourself, and your present condition is not only a waste of energy but the worst habit you could possibly have,” — Dale Carnegie

Feeling sorry for yourself has massive secondary gain. When you’re engrossed with self-pity, you feel a bit of dopamine rush as you feel good at the moment. You feel free to complain and moan and sigh as loud as you want.

Nevertheless, it only lasts for a short while. You will realize that it is never enough, and that’s when you begin to get addicted to the feeling.

Here are a few tips on how to express your emotion through the right channels.

1. Concentrate on Your Breathing

When you feel the ugly thoughts of self-pity creeping in, try to calm your mind and body. This way, you can think clearly and become more level-headed.

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How can you do this easily? Sit down and close your eyes. Then, breathe deeply through your nose, hold it in for a few seconds. and let it out slowly.

Don’t let any other thought come in at this point. Focus only on the air that goes in and out of your lungs. To avoid finishing the exercise too late or too early, you can set a two-minute timer on your smartphone.

Taking deep breaths may seem insignificant, but it is instrumental in relaxing the mind. Deep breaths enhance our ability to memorize, concentrate, and focus. That burst of oxygen going to your brain will help you achieve the clarity you need at that point in time. So, instead of letting doubts take over your entire being, spending less than five minutes to breathe deeply will bring a sense of calmness in your system.

2. Tap Into the Feeling of Gratitude

The truth is, no matter how bad the situation is, someone is having a more terrible time somewhere. Yeah, it sucks to picture someone else’s misfortune, but when you’re about to be overrun with self-pity, ask yourself an important question first. Is there someone out there who has it worse than me?

By doing so, you are giving yourself the liberty to see things from a broader perspective. You’re not just focusing on your terrible situation and thinking about yourself alone anymore. Now, follow up this question with three things you are grateful for. There are some things that you probably take for granted in your daily life, but they are crucial to your existence.

They don’t have to be something so grand. You may feel grateful for having a roof over your head, for instance. Millions of people don’t even have that bare minimum. You may also be happy about having three square meals and clean water every day. Thinking of such things is enough to stop feeling sorry for yourself.

3. Embrace Optimism

How about looking at your situation as one more lesson in life? It helps to be more constructive about your predicament. For example, if you’re feeling sorry for yourself because you just lost a promotion spot for the third time, look for the optimistic side of this. Ask the relevant questions: Why does my dream position keep slipping away? How can I get it right?

Yes, you are allowed to feel upset for losing something so important to your career, but think about how fulfilling it would be to finally get it. Picture yourself in that new post and how you can feel more proud of it when you succeed against all the odds.

A dash of optimism is perhaps all you need to discover the hidden errors denying you of something you want badly and give you the strength to try again.[1] Look at those moments of failure as an opportunity to learn a game-changing lesson rather than as a door into self-pity land.

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4. Embrace the Emotion

Remember that it’s perfectly normal to feel sorry for yourself. You are human, and it’s all part of our psyche. So, don’t waste your energy in fighting it. Be okay with that moment of weakness in which you see everything through a negative lens.

However, set a deadline. Giving yourself a short time to embrace the emotion allows you to thoroughly process what has happened. This situation may have caused shock, a flurry of thoughts, or intense emotion, but take it all in now. We are all familiar with some cases wherein we have tried to push away feelings to make ourselves believe that we have the strength to carry on as if nothing happened. How did that turn out? Most times, it never ended well.

Pushing emotions aside can make them pop up at unexpected times when you’re not ready to deal with them. It’s quite common to see people conceal their emotions because they don’t want to appear weak. Still, denying your experiences will not erase them.

You become a warrior by facing those painful experiences and moving on bravely. Feel free to cry a river, but when you’re done, build a bridge over it. Even if it is only ten minutes, savor that moment and then dust yourself up as you focus towards moving forward again.

5. Lend Someone a Helping Hand

One keyword in self-pity is “self.” When you feel it, you are focusing on a single person: you. Have you ever thought of directing all that attention to someone else? Focus on adding value to another individual. Whether it is a close friend or a random stranger, it doesn’t matter.

What matters is that you have that moment of respite to proffer solution to someone else’s problem or just lend a listening ear. It will get you out of your head, and you have the extra perk of feeling good when you genuinely help others. It’s certainly amazing to see someone’s face light up and know that it’s because of you.

So, this action doesn’t have to be grand. You can help out by assisting someone with moving or giving valuable advice for a crucial decision. Alternatively, you can simply listen while they vent. Kindness works wonders, and it may help you stop feeling sorry for yourself.

6. Take A Social Media Hiatus

We’re all familiar with the pressures that come with social media. On these platforms, everyone is focused on giving the illusion of a perfect life. The happy faces, countless vacation pictures, and flawless family photos could be a significant contributor to your self-pitying habits.

A lot of people start feeling sorry for themselves when they believe that everyone else around them is doing so much better than them. At this point, taking a break from social media is beneficial. You see only what people want you to see, and you don’t need someone’s fake life belittling what you have achieved on your own.

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A social media hiatus allows you to dedicate some time to yourself.[2] Engage in other activities to make up for it instead. You can try watching movies, reading a few books, hanging out more with your loved ones, or taking up an exciting hobby. It’s all up to you.

7. Set Realistic Daily Goals

Your attitude makes a whole world of difference. When you feel like you don’t have enough power to change a situation due to your terrible mental state, try to break it down. A task looks insurmountable until you break it into bite-sized chunks. It’s the same with your personal goals.[3]

Take some “me” time and reflect on what you want to change about yourself. Think about how you can improve your situation. Why are you feeling sorry for yourself anyway? Say, it may be because you believe that everyone at your office hates you.

Then, sit down and get your pen. Why do you believe that they don’t like you? What flaws do you have that are possibly contributing to this? It shouldn’t take more than a few minutes to brainstorm the little steps you can take to change this, especially if you plan one change per day.

The change can be as simple as smiling more, using daily words of encouragement, and being more proactive in your decision-making process. No matter how little it seems, it will make a massive difference in the long run. One day, you’ll wake up thinking that you have become a completely different person.

Nonetheless, it is a never-ending process that only looks easy because you have broken it down. With this, you will feel empowered and confident enough to see your life in a better light.

Final Thoughts

Stopping yourself from self-pitying is not an impossible task. Get started with the simple techniques above and overcome negativity successfully. All it takes is that determination and the right amount of energy to make this work. You can do this.

More on Dealing With Negative Emotions

Featured photo credit: Chad Madden via unsplash.com

Reference

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Jacqueline T. Hill

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Last Updated on July 21, 2021

How to Get “I Can’t Do It” Out of Your Vocabulary

How to Get “I Can’t Do It” Out of Your Vocabulary
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When someone says, “I can’t do it” . . . I say to myself, “What do you mean you can’t do it?” Maybe you don’t want to do it, but saying you “can’t” do it is a completely different story.

With the right mindset, positive attitude, and a clear vision of what you want to accomplish, the only thing that is holding you back is yourself.

Can’t is a terrible word and it has to be taken out of your vocabulary.

By saying you can’t do something, you’re already doubting yourself, submitting to defeat, and you’re making that barrier around your life tighter.

So today, right now, we are going to remove this word for good.

From now on there is nothing we can’t do.

“Attitude is Tattoo”

Your attitude is everything; it’s your reason, your why and how, your facial expression, emotions, body language, and potentially the end result. How you approach an opportunity, and the result of it, is solely based on you — not your boss or your co-worker or friend.

If you enter a business meeting with a sour attitude, that negative energy can spread like wildfire. People can also feel it — maybe even taste it. This is not an impression you want to leave.

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Now imagine you enter a business meeting with a positive attitude, that whatever happens in here is going to be your result, in your control, not someone else’s. Of course, we can’t always win, but even if the outcome is negative, your attitude and perception can turn it into a positive. The question is: can you do it?

Of course you can, because there is nothing in this world you can’t do.

It’s much better to be known for your positive attitude — your poise, your energy, the reason why things go so well because you are able to maintain such character. A negative attitude is easy. It’s easy to complain, it’s easy to be mad, and it’s even easier to do nothing to change it.

When I say your “attitude is tattoo”, it sounds permanent. Tattoos can be removed, but that’s not the point. Your attitude is like a tattoo because you wear it. People can see it and sometimes, they will judge you on it. If you maintain a negative attitude, then it is permanent until you change it.

Change your attitude and I guarantee the results change as well.

Believe You Can Do It

Do you know why most people say “can’t” and doubt themselves before trying anything?

It’s our lack of self-confidence and fear on many different levels. The one thing we have to purge from ourselves is fear — fear of bad results, fear of change, fear of denial, fear of loss, the fear that makes us worry and lose sleep. Worrying is the same as going outside with an umbrella, waiting for rain to hit it. Stop worrying and move on.

Confidence is fragile: It builds up slowly, but can shatter like glass. Project your confidence and energy into believing in yourself. This is a very important and groundbreaking step — one that is usually the hardest to take. Start telling yourself you can do something, anything, and you will do it the best to your ability. Remove doubt, remove fear, and stick with positive energy.

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Learn how to boost your confidence: How to Be Confident: 62 Proven Ways to Build Self-Confidence

Embrace Failure

Do not fear failure. Do not run away from it. Face it, learn from it, grow, and take action. Just remember: You will never know success if you have never failed.

Your confidence will bolster after embracing these facts. You will be immune to demoralizing results, and instead you will find ways to fix it, improve upon it, and make it better than before. You will learn to never say “can’t,” and will realize how many more opportunities you can create by removing that one word.

Don’t let one simple and ugly word plague your confidence. You’re better and stronger than that.

Start Making the Change

But to actually start the process of change is very challenging.

Why is that?

Fear? Time? Don’t know how — or where — to start?

It’s hard because what we’re doing is unlearning what we know. We are used to doing things a certain way, and chances are we’ve been doing them for years.

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So here are some ways that I avoid using the word “can’t”, and actually take the steps to put forth the change that I wish to see. I hope you can incorporate these methods into your life.

Write down What You Want to Change

Write it on post-its, notecards, whatever makes you comfortable — something you will always see. I usually write mine on post-its and put them all over the wall behind my monitor so I always see them.

Tell a Friend and Talk About It

Discussing your goals, what you want to change, is very effective when you say it out loud and tell another person other than yourself. It’s almost like saying, hey, I bet I can do it — watch me.

When you fulfill that goal and tell your friend, it feels rewarding and will motivate you to do it again in a different aspect. Who knows? Maybe your friend adopts the same mindset as you.

Stop Yourself from Saying the Forbidden Word

Sometimes,I can’t control myself in public when I’m with friends, so I have to be careful with the words I use so I don’t embarrass or insult anyone.

Treat the word “can’t” as the worst word you can possibly use. Stop yourself from saying it, mid-sentence if you must, and turn your whole perspective around — you can do it, you will do it, and nothing is impossible!

Repetition, Repetition, Repetition

You think this change will be overnight? No way. This is a practice. Something you’re going to be doing for the rest of your life from now until forever.

As I said earlier, you are unlearning what you know. You know how easy it is to say you can’t do something, so by unlearning this easy practice, you’re self-disciplining yourself to live without boundaries.

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Practice this everyday, a little at a time, and before you know it, the word can’t will not be part of your language.

Do Anything That Can Relieve Your Uncertainty

When I catch myself saying I can’t do something or I don’t know something, looking up information on that action or subject, doing research, educating yourself, relieves that uncertainty.

Sometimes, we think we can’t do something because the whole idea of it seems too large. We skip the small steps in our head and only focus on the end.

Before you say you can’t do something, rewind and slow down a little bit. Focus on what the first step is, then the next. Take it a step at a time, and before you know it you will have done something you previously thought you couldn’t do.

Final Thoughts

You know what you must do. The first step is right now. Once you begin this habit, and really start noticing some change, you’ll realize the door to opportunity is everywhere.

The funny thing is: Those doors have always been there. The evil word that we no longer use put a veil over our eyes because that’s how powerful that word is.

More Tips for Strengthening Your Resilience

Featured photo credit: Cata via unsplash.com

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