I'll have to check out the pomadoro method SC.
Rain - sigh, these days it's looking like me having zero motivation to clean, do laundry, take a shower, go grocery shopping, make myself healthy food, do work at work, or go to bed on time. I'm just sitting there, watching myself not do these things and it's driving me crazy.
I KNOW that I'm doing a lot of really hard internal work, and that none of this stuff is super important. I'm working on patience and compassion for myself. I'm working on trusting in my process. And having faith that the more of this crap I clear out, hopefully the more motivated I'll be to get stuff done.
But, while I'm working on the other stuff, I'm still watching myself not do these things, and it's just...frustrating. A few weeks ago, I ran into the concept of "demand resistance" which, I think might go hand in hand with learned helplessness, although I haven't quite figured out how.
Demand resistance - a chronic and automatic negative inner response to the perception of pressure, expectations, or demands (from within or without).
This is me, through and through. My mother was controlling and critical and I learned at an early age to be sneaky and not do the things I was supposed to, but only in areas where I knew she'd never know...not brushing my teeth...and I can see that pattern emerging on through my adult hood and into my relationships. I was a fawn...people pleasing to the nth degree...but the minute anyone actively WANTED anything from me, created an obligation, I would just...shut down. It even went so far as just...normal social contract obligations. The minute I felt..."Oh, I should call so and so, I haven't in a while." Newp. It immediately became an obligation, instead of me doing it because I WANTED to.
And, the critic managed to turn every fun thing that I've ever wanted to do into an obligation..which means that I want to do it long enough to get involved, pay money for art/craft supplies...and then the first time "I should do that." crosses my mind, I've lost interest. It's been that way with everything in my life. I don't honestly know how I managed to keep myself motivated long enough to get both a massage licence, and a bachelors degree...except that I had the external motivation of grades.
Which makes me wonder how learned helplessness/demand resistance and external motivation connect, because what I've discovered...today as a matter of fact, is that because I was a Fawn for so long, everything I've ever done was done because of the external motivator of someone else. I was doing it to please someone else.
The minute I was alone...on my own (which happened three years ago), I began to struggle with doing these simple tasks. Cooking, cleaning, showering, grocery shopping, and watching entirely too much tv. Some of it has to do with escape. I escape into TV to manage my anxiety, or to end run loneliness...therefore not leaving myself time or much motivation to do any of those things...but there's also this element of helplessness to it too.
I FEEL helpless to change it. I watch myself doing it, and I feel helpless to do anything about it. And, I remember how helpless and afraid of the Big Huge World I was when I left my last long term relationship. I was extremely emotionally sheltered in that relationship, and being on my own for the very first time in my life was terrifying.
I feel better about it now, I've got three years of taking care of myself under my belt, and I'm in a wonderfully healthy relationship that is anything but emotionally sheltering...and yet I'm still fighting this.
Still looking for the key to it, but I feel like I'm beating my head against the wall. It's really affecting my health. And back a few weeks ago, when I said that I found that demand resistance stuff...I had my biggest breakthrough with my critic than I had had in...well, ever. The minute I realized that ALL of my language towards myself was "should" "need to" "why aren't you" "you suck because you aren't" "not doing it right" "not doing it well enough" "not doing it at all" - you get it, it could go on and on, but basically revolving around all the stuff that I thought I should be doing, all these obligations that I was piling on top of myself....I just stopped.
I told myself ok...fine, I'm just...not going to push myself to do anything. If I want to eat ice cream for dinner, I will, and I won't castegate myself for it. If I want to subsist on caramel apples for the next week...fine. We'll try this out for a month and see what happens.
What happened was that my brain got quiet Like...quieter than it's ever been. I felt lighter, and noticed a dramatic reduction in my anxiety. And suddenly, all my "I love you" mantra's to myself sounded genuine. It was kind of crazy.
And the world has not burned down, I've even managed to do a few things just because I wanted to, not because I pressured and guilted myself into them. There are still far too many nights though that I am still laying on the couch at 3 in the morning, watching TV, when I have to get up at 6:30, and paying the price for it the next day.
So...just looking for ways to change that behavior. I figured there might be some kind of therapy/books that were specifically geared towards learned helplessness that might shed some light on it.
Rain - sigh, these days it's looking like me having zero motivation to clean, do laundry, take a shower, go grocery shopping, make myself healthy food, do work at work, or go to bed on time. I'm just sitting there, watching myself not do these things and it's driving me crazy.
I KNOW that I'm doing a lot of really hard internal work, and that none of this stuff is super important. I'm working on patience and compassion for myself. I'm working on trusting in my process. And having faith that the more of this crap I clear out, hopefully the more motivated I'll be to get stuff done.
But, while I'm working on the other stuff, I'm still watching myself not do these things, and it's just...frustrating. A few weeks ago, I ran into the concept of "demand resistance" which, I think might go hand in hand with learned helplessness, although I haven't quite figured out how.
Demand resistance - a chronic and automatic negative inner response to the perception of pressure, expectations, or demands (from within or without).
This is me, through and through. My mother was controlling and critical and I learned at an early age to be sneaky and not do the things I was supposed to, but only in areas where I knew she'd never know...not brushing my teeth...and I can see that pattern emerging on through my adult hood and into my relationships. I was a fawn...people pleasing to the nth degree...but the minute anyone actively WANTED anything from me, created an obligation, I would just...shut down. It even went so far as just...normal social contract obligations. The minute I felt..."Oh, I should call so and so, I haven't in a while." Newp. It immediately became an obligation, instead of me doing it because I WANTED to.
And, the critic managed to turn every fun thing that I've ever wanted to do into an obligation..which means that I want to do it long enough to get involved, pay money for art/craft supplies...and then the first time "I should do that." crosses my mind, I've lost interest. It's been that way with everything in my life. I don't honestly know how I managed to keep myself motivated long enough to get both a massage licence, and a bachelors degree...except that I had the external motivation of grades.
Which makes me wonder how learned helplessness/demand resistance and external motivation connect, because what I've discovered...today as a matter of fact, is that because I was a Fawn for so long, everything I've ever done was done because of the external motivator of someone else. I was doing it to please someone else.
The minute I was alone...on my own (which happened three years ago), I began to struggle with doing these simple tasks. Cooking, cleaning, showering, grocery shopping, and watching entirely too much tv. Some of it has to do with escape. I escape into TV to manage my anxiety, or to end run loneliness...therefore not leaving myself time or much motivation to do any of those things...but there's also this element of helplessness to it too.
I FEEL helpless to change it. I watch myself doing it, and I feel helpless to do anything about it. And, I remember how helpless and afraid of the Big Huge World I was when I left my last long term relationship. I was extremely emotionally sheltered in that relationship, and being on my own for the very first time in my life was terrifying.
I feel better about it now, I've got three years of taking care of myself under my belt, and I'm in a wonderfully healthy relationship that is anything but emotionally sheltering...and yet I'm still fighting this.
Still looking for the key to it, but I feel like I'm beating my head against the wall. It's really affecting my health. And back a few weeks ago, when I said that I found that demand resistance stuff...I had my biggest breakthrough with my critic than I had had in...well, ever. The minute I realized that ALL of my language towards myself was "should" "need to" "why aren't you" "you suck because you aren't" "not doing it right" "not doing it well enough" "not doing it at all" - you get it, it could go on and on, but basically revolving around all the stuff that I thought I should be doing, all these obligations that I was piling on top of myself....I just stopped.
I told myself ok...fine, I'm just...not going to push myself to do anything. If I want to eat ice cream for dinner, I will, and I won't castegate myself for it. If I want to subsist on caramel apples for the next week...fine. We'll try this out for a month and see what happens.
What happened was that my brain got quiet Like...quieter than it's ever been. I felt lighter, and noticed a dramatic reduction in my anxiety. And suddenly, all my "I love you" mantra's to myself sounded genuine. It was kind of crazy.
And the world has not burned down, I've even managed to do a few things just because I wanted to, not because I pressured and guilted myself into them. There are still far too many nights though that I am still laying on the couch at 3 in the morning, watching TV, when I have to get up at 6:30, and paying the price for it the next day.
So...just looking for ways to change that behavior. I figured there might be some kind of therapy/books that were specifically geared towards learned helplessness that might shed some light on it.