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6 Ways to Break the Habit of Lying to Yourself

6 Ways to Break the Habit of Lying to Yourself


    “Honesty is the first chapter in the book of wisdom.” ~ Thomas Jefferson
    • “I can’t stand it!”  
    • “I should be further along in my life by now”
    • “I don’t know how to talk to people.”
    • “They screwed my life up.”
    • “I’ll never find anyone like her again.”
    • “Things never work out!” 

    Do any of these types of statements sound familiar? Do you tell yourself things that you would never say to anyone else? If so, read this post if you want to help yourself separate fact from fiction and stop telling yourselves stories that just aren’t true!

    As a psychotherapist, it has often struck me how my clients who are completely honest to everyone else and would never even tell a white lie end lying to themselves all the time. Whether they think they are too fat, not smart or attractive enough, or think they are plain “losers,” they often have no qualms calling themselves names that they would never think of calling anyone else. I will never forget when one young, thin, attractive professional woman confided in me that she secretly thought of herself as “fatty,fatso” which had been the nickname given to her by her grade school classmates.Despite how successful and attractive she had become, her self-image was still stuck back in the distorted body image from grade school.

    Especially those who early on that were either told by family or peers that they were not good enough carry the torch for this type of destructive fictitious thinking. They find themselves not even questioning those unhealthy automatic labels they put on themselves, labels they would often never even dream of calling anyone else, and do not realize that are really just “story telling.” Despite the fact they think deep down they are fatally flawed and they are just “telling it like it is” to themselves, they have no clue how fabricated and far-fetched their tall tales are! To add insult to injury, when things go wrong, such as if a marriage falls apart or if they don’t get the job they wanted or even lose the one they had, they end up blaming themselves and seeing their failures as further proof that they are inadequate and somehow not good enough. These are the poor souls who would never even think of hurting anyone’s feelings although they freely hurt their own.

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    The good news is: These habits can be broken, no matter how entrenched they are!

    Here are five tips to stop the lying once and for all…

    1. Use the W.A.I.T. Acronym (What Am I Thinking?)

    Imagine a stop sign and ask yourself – “What am I Thinking?” Since irrational and distorted thoughts lead to anxiety and negative feelings, chances are you are telling yourself lies by exaggerating with “black and white” thinking. Furthermore you can ask yourself a second W.A.I.T. to dig deeper –“What Are Irrational Thoughts? Replace the fictitious thinking with fact.

    Examples:

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    “I can’t stand it!” could be replaced by “I have a hard time putting up with it, but I really can stand it since I am not melting into the ground!”   

    “I should be further along in my life by now,” can be replaced with “I am disappointed that I am not further along in my life, and I will use the lessons learned as stepping stones to move forward now.”

    2. Ask Yourself: Who are my Board of Directors?

    Who is putting those thoughts into your head? Are you renting space to people in your past or present who taught you these lies? At this point it is your choice to listen! For example, did you have a relationship that went sour and you were blamed for it? Did you grow up with parents who imposed a lot of “shoulds” on you with the well-meaning intention of raising you the best they knew how? Were you sensitive to peer rejection, criticism, or even disinterest, and do the words you heard still sting?

    This is time to stop renting space in your head to anyone who is telling you lies and honoring those “invisible loyalties” from the past that make no sense! Stop keeping the lies on life support.The truth is, even though they might be figures form the past, they never really left.No matter if you are 28 or 82, these messages can be persistent! It’s time for eviction!

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    3. Write Down Your Big Whoppers

    Take a piece of paper and write out the fictitious whoppers you tell yourself that pull you down. Differentiate between fiction and fact. Choose now what to believe. Then, on another paper, write out the more rational messages that are more factual. Remember, stick to the facts, not interpretations!

    4. Throw the Lies Away

    Once you identified the fictitious messages and write down the more factual alternatives out on another piece of paper, crumble the paper of the lies and throw them in the trash where they belong. Or how about taking a match and burning them? They have no use in a world of truth and reality  – and isn’t that the world you want to live in?

    5. File Your Facts

    For each of the rational messages you write to counteract each lie, copy each one to a separate file card. I encourage you to refer to them often, laminate the cards with clear contact paper, and carry it with you in your wallet or purse. Refer to them often to keep yourself on track so you are moving ahead rather than staying stuck in the Land Of Oz!

    6. Forgive Yourself for Past Mistakes and Regrets

    When you live with one foot in the past, you will likely tell yourself all sorts of things that are not really true, and might call yourself names like “stupid” or “loser”. No one gets out of the land of “woulda coulda shouldas” with self- esteem intact. Try to use the past as a hitching post rather than a guidepost, reminding yourself that nothing ever changes in the past. Reworking the past never really works, because the past stands still. Forgive yourself for not having the foresight to know what you know now in hindsight!

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    If you choose to stop telling yourselves lies and stick the facts (and not interpretations) you will truly think straight and feel great!

    (Photo credit: Businessman with Growing Nose via Shutterstock)

    More by this author

    Judy Belmont

    Mental health author, motivational speaker and psychotherapist

    11 WARNING Signs Of Unhealthy Relationships You Need to Be Aware Of The 10 Essential Habits of Positive People Robin Williams’ Death Is A Wake-Up Call: 12 Natural Ways To Fight Depression Quick Test: What Is Your Forgiveness IQ? 7 Essential Ways That Inspirational Quotes Can Literally Change Your Day … and Your Life!

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    Last Updated on February 13, 2019

    10 Things Happy People Do Differently

    10 Things Happy People Do Differently

    Think being happy is something that happens as a result of luck, circumstance, having money, etc.? Think again.

    Happiness is a mindset. And if you’re looking to improve your ability to find happiness, then check out these 10 things happy people do differently.

    Happiness is not something ready made. It comes from your own actions. -Dalai Lama

    1. Happy people find balance in their lives.

    Folks who are happy have this in common: they’re content with what they have, and don’t waste a whole lot of time worrying and stressing over things they don’t. Unhappy people do the opposite: they spend too much time thinking about what they don’t have. Happy people lead balanced lives. This means they make time for all the things that are important to them, whether it’s family, friends, career, health, religion, etc.

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    2. Happy people abide by the golden rule.

    You know that saying you heard when you were a kid, “Do unto others as you would have them do to you.” Well, happy people truly embody this principle. They treat others with respect. They’re sensitive to the thoughts and feelings of other people. They’re compassionate. And they get treated this way (most of the time) in return.

    3. Happy people don’t sweat the small stuff.

    One of the biggest things happy people do differently compared to unhappy people is they let stuff go. Bad things happen to good people sometimes. Happy people realize this, are able to take things in stride, and move on. Unhappy people tend to dwell on minor inconveniences and issues, which can perpetuate feelings of sadness, guilt, resentment, greed, and anger.

    4. Happy people take responsibility for their actions.

    Happy people aren’t perfect, and they’re well aware of that. When they screw up, they admit it. They recognize their faults and work to improve on them. Unhappy people tend to blame others and always find an excuse why things aren’t going their way. Happy people, on the other hand, live by the mantra:

    “There are two types of people in the world: those that do and those that make excuses why they don’t.”

    5. Happy people surround themselves with other happy people.

    happiness surrounding

      One defining characteristic of happy people is they tend to hang out with other happy people. Misery loves company, and unhappy people gravitate toward others who share their negative sentiments. If you’re struggling with a bout of sadness, depression, worry, or anger, spend more time with your happiest friends or family members. Chances are, you’ll find that their positive attitude rubs off on you.

      6. Happy people are honest with themselves and others.

      People who are happy often exhibit the virtues of honesty and trustworthiness. They would rather give you candid feedback, even when the truth hurts, and they expect the same in return. Happy people respect people who give them an honest opinion.

      7. Happy people show signs of happiness.

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      smile

        This one may sound obvious but it’s a key differentiator between happy and unhappy people. Think about your happiest friends. Chances are, the mental image you form is of them smiling, laughing, and appearing genuinely happy. On the flip side, those who aren’t happy tend to look the part. Their posture may be slouched and you may perceive a lack of confidence.

        8. Happy people are passionate.

        Another thing happy people have in common is their ability to find their passions in life and pursue those passions to the fullest. Happy people have found what they’re looking for, and they spend their time doing what they love.

        9. Happy people see challenges as opportunities.

        Folks who are happy accept challenges and use them as opportunities to learn and grow. They turn negatives into positives and make the best out of seemingly bad situations. They don’t dwell on things that are out of their control; rather, they seek solutions and creative ways of overcoming obstacles.

        10. Happy people live in the present.

        While unhappy people tend to dwell on the past and worry about the future, happy people live in the moment. They are grateful for “the now” and focus their efforts on living life to the fullest in the present. Their philosophy is:

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        There’s a reason it’s called “the present.” Because life is a gift.

        So if you’d like to bring a little more happiness into your life, think about the 10 principles above and how you can use them to make yourself better.

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