Quitting the Self-Hate Habit

There's a theory of psychotherapy that operates under the assumption that all beliefs and actions serve purposes. Usually, these beliefs/actions were at one point adaptive to the environment one was in, but in other settings they prove maladaptive and ultimately cause various levels of distress to the individual and those around them. It's a particular useful approach to take when an individual holds onto a maladaptive belief/habit even when much of them knows it is harmful and wants to let it go. Under this thereotical framework, that belief/habit clearly serves some kind of purpose and the trick is to figure out what, exactly, that purpose is and then to help the client decide if they genuinely want to give up what the behavior brings them.

For me, I think I've narrowed much of my anxiety down to "I deserve to be punished." Worthlessness is a part of that, yes, but it's not that I believe no one cares for me or that I am absolutely devoid of value. Instead, it's that no one should care for me and no one should value me because I am bad and wrong and need to suffer for being bad and wrong.

I think that's why I fantasize about vicious suicides instead of just wishing I didn't exist so the pain would stop. Suicide is a way of telling myself "No matter how bad I am or how much I fail, I can always kill myself so people will know how sorry I really am." It's one of the reasons I think I get a masochistic thrill about being so open about my pain: you can see I'm unhappy and know how bad I feel about how wrong I am.

So what does having people know I feel bad accomplish? Some theories:

1. It minimizes the pain I cause because I feel bad about it. [In the way that when people acknowledge they're wrong things tend to hurt less than when they never apologize or admit fault <--- aka trying not to be my father]
2. It minimizes the need of others to punish me for my failures because I'm punishing myself. [<--- trying to avoid my father's wrath by preemptively assuming guilt so he won't feel any of it, causing him to have a violent meltdown]
3. Part of me believes that being so abusive to myself will help me not make similar mistakes in the future. [<--- common reason for anxiety/worry, part of perfectionism]
4. Minimizes disappointment in me by reducing expectations
5. Makes criticisms less painful because they're not as likely to surprise me/you can't pop a deflated balloon. [guess]

And, to a certain extent, much of this is true. It's harder/"not as needed" to hit a dog that's cowering with its tail between its legs acting ashamed than it is to hit a dog that's snarling or unaware of its behavior. In sports, the NCAA will reduce punishments for programs that punish themselves first. We relish seeing the arrogant/successful fall, but not those who have already fallen/are already suffering. Internal pain mitigates external pain, and, as a child, mitigating external pain was a significant priority.

But now, it's harming my performance. The pressure I put on myself, I put on my clients which reduces my ability to be patient and empathize. The anxiety I cause myself promotes procrastination and causes stress to my entire body, making sickness and fatigue much more likely. My need to distance myself from others make intimacy significantly difficult. And, interestingly, as my self-esteem rises, I direct more of my internal criticisms towards others (i.e. if I'm doing this and I'm terrible, surely you can do it too so stop failing).

I am tense, I am distant, I am unhappy, and my professional growth is being impeded if not undermined. And, truly, it's that last part that's fostering my desire for change: my own unhappiness is, obviously, necessary and appropriate [eyeroll at self] but when my behaviors hurt others then they obviously need to be changed.

I dunno. Self-hate is a difficult thing to give up. But I might be on the verge of convincing myself that I genuinely need to change. Here's hoping.

Perfection and Procrastination

Procrastination's always been a problem for me. It's a problem for many, if not most, people. On a fundamental level, it makes sense: the act of work, itself, is harder than not working, or else it wouldn't be "work." Why wouldn't we put it off if we could?

 But it's often more than  a simple aversion to effort. For me, it's also hard to do work when you feel like you're failing as you do it, when you feel that no amount of work will take what you've made and make it satisfactory. It's partially an aversion to effort, certainly. But it's also an aversion to imperfection.

It took me awhile to get the perfectionist connection to procrastination and to myself; I assumed that a perfectionist would be the sort of person who labored intensively for hours trying to get every last thing right. And, for some, that's the case.

But then I had a conversation with my therapist
Me: "I often notice my clients repeating patterns or behaviors, and I think 'if you could just stop doing that, you'd be so much happier and healthier.' Do you have that experience with me?"
Her: "I sometimes wish that you could stop being so much of a perfectionist and just give yourself a break."
Me: "But how could I be a perfectionist? Pretty much everything I do is miles from perfect."
<two second pause>
Me: "Oh, right. I see your point."

The fear if imperfection fuels my procrastination. I put things off because one cannot worry about creating inferior material when you literally have to work at that moment or not get the damn thing done. Procrastinating until the last minute is what saves me from having to experience doubt, fear, and failure.

So what can I do? A friend posted a link about forgiving yourself for procrastination being the key, but I think that addresses a symptom not a cause. The really hard, and more important, thing, is to forgive yourself for being human: to accept that you will inevitably make mistakes and to instead find virtue in the attempt.

I've been learning that, slowly but surely. I delayed reading my adviser's response and making changes to my IRB application for eight days. I could have put it off longer, but I pushed myself to just sit down and do it. It took me maybe 45 minutes. After having it weigh on me for eight days. And you know what? It felt good to get it done. It felt good to do the work.

It felt good in the same way that Physics 101 and AP Calculus II did, because I had to actually work to get the concepts. And, when I did, I felt like I'd really accomplished something. It's what I loved about (pre-abstract) math: you do the work, you can eventually get the right answer. And it's what I hated about Chemistry/science: you do the work, and real world variables can still screw it up.

But that's also why I left Math: Partially because it was so time-consuming and hard. But, more importantly, because it didn't feel real (at the levels I was at). There are not perfect answers in life. You can check an answer in Math, but it's much harder to find anything approaching that certainty in the questions of who we are, what we want, and how we get it.

Tackling procrastination is just as much about tackling my inherent feelings of worthlessness. I need to learn how to see value in work, even if the results aren't perfect. It's appreciating the challenge of a paper. It's being present with clients, not fixing them. It's caring about someone, about myself, even if, someday, everything ends. It's getting hurt, and accepting that that's the cost of a life lived.

But that's me (for the moment). What's your relationship to procrastination? If you do it, why? If you don't, why the hell not?