Ego depletion occurs when stress causes a lack of self-restraint. For example, when I am working a stressful job, it is harder for me to choose healthful food over food I like better, but that might not be good for me. I might have had customers yelling at me all day, coworkers or bosses mistreating or belittling me, or a workload that didn’t allow me to take adequate breaks to recharge. The allure of something comforting after a day like that is a lot stronger in this context than the allure of giving my body what it needs, such as healthful food. Hence, the stressors in your life can have a very real and very negative effect on other seemingly-unrelated parts of your life. You might be more prone to yell at your partner or kids. Instant gratification becomes an urge too strong to fight due to ego depletion. One way I have found helpful in combatting this is to prepare. For instance, knowing how you are likely to feel after a hard day, you might have a healthy dinner already prepared for yourself so that you’re less likely to eat junk food.
In what ways have you experienced ego depletion in your life, and how do you combat it?
A painful lesson I’m trying to learn is that I’m not responsible for other people’s emotions. I’m trying not only to learn and understand, but also to believe, that as long as I do right by people — by not violating their rights or acting unnecessarily cruel — that I am fulfilling my end of the social contract with my fellow human beings. It is just really hard when faced with close relatives who harbor unreasonable expectations about what a relationship with me should look like. I have always felt a need to be a solution-finder and peacekeeper, and the mental and emotional toll of needing to keep people happy and trying to stabilize their extreme reactions can be overwhelming and guilt-inducing. Anybody else going through the same thing?
I’ve been busy with work and school and dealing with a close family member being seriously sick. Been meaning to make another blog post for a while now. I’m not myself when I’m not writing out my feelings.
A couple thoughts I’ve had recently:
I’ve realized I’m always either hypersensitive or numb. Either blowing something out of proportion and creating a mess or ignoring something important, tamping it down so I don’t have to deal with it in a mature and reasoned way. I know this isn’t the way to handle things that will make for a satisfying and peaceful life.
Also, I’ve realized even change that feels good can be daunting because you know the depression you’ll experience when you realize how long you’ve been miserable and how long you could have been happy. That you’ll hate yourself for not having made the change sooner.
I’ve written about anger before, but feel the urge to do so again. It’s amazing the immediate release I feel when I make my anger trigger deeper introspection instead of just more blind rage. It feels like such a triumph to pinpoint the emotion my anger is concealing and calmly confront myself with the knowledge that there’s more going on than me just being angry. And, weirdly, considering those deeper emotions and their origins usually makes me feel calmer. It’s as though my inner self is telling me I need to do the hard work of learning to become self-aware before I can ever find peace or contentment.
I notice I often excuse my anger as righteous. If I am angry about an injustice, I feel justified in allowing myself the anger. However, anger itself is not helpful. Logical thinking, planning, and knowledge are more helpful to foster positive change than pure anger. Anger is disempowering, chaotic, and counterproductive, while self-awareness is empowering, peace-inducing, and change-making.
I have realized I need to stop trying to “find out who I am.” This expression is overly dramatic, as well as scary, in my opinion. To be disconnected from myself is a terrifying feeling. In reality, I already have myself. I do not need to find myself. I am myself. I think spending time in nature and staying busy doing the things I enjoy will help me learn more about myself. I feel like I create myself little by little, and more puzzle pieces start falling in place. How are you creating yourself?
I find it easy to dwell on the things I don’t like about myself. However, when I consider my qualities and the things I believe I do well, I find several positive things to say about myself. For example, I am passionate, I’m a good writer, I love to learn, I’m a critical thinker, I’m willing to admit when I’m wrong, I’m hardworking, I’m loyal, I’m creative, I’m organized, I help others, and I never give up.
What are some traits about yourselves that you admire?
Recently I’ve realized how stunted my writing is. I’m constantly holding back. Writing, for me, has always been an essential outlet for releasing my emotions and getting thoughts out of my head and sorted into some kind of more tangible, manageable form. And yet, even privately, I’m unable to keep from censoring myself when putting my thoughts and emotions down on paper. It’s like I’m scared that by committing them to paper, all of my fears, bad memories, and wildest assumptions will take on a whole new, scarier reality. That by putting them to paper, they’ll become more powerful, more actual, more determinative. No more trapped inside my mind to be conjured up and played with or dismissed at will — now unleashed, a separate entity with a will all their own.
Yet what if I’m wrong? What if the opposite is actually true and, after writing down my thoughts and emotions, they seem a lot sillier and more insignificant to me? That’s in some ways more terrifying. I might realize my positions aren’t the most reasonable. I might realize I need to take some kind of action or change my perspective — that scares and unbalances me, makes me feel as though my legs have been swept out from under me. And worst of all, I might realize I have been living a mere existence, based on self-delusion, instead of the full life I could have been living. Is it possible I have created a meaningless existence for myself? Is my life made up of small things? Am I unfit for more important concerns and undertakings? The possibility I’ve been wasting my life on pettiness is crushing to consider.
Lastly, there are things I don’t want to admit about myself that I’m hardly able to think about, let alone put down on paper. Past actions, loathsome character traits I see in myself, reprehensible thoughts. Things that are already so painful to humor for even the brief moments they flit through my mind that I can’t imagine inscribing them and experiencing them via other senses, as well. The feeling of the pen in my hand as I write them. Looking at them on the page. Even smelling the paper and ink. The words, stark and accusing: “See, we are real. All your worst fears, most jaded perspectives, embarrassing memories, and horrifying suspicions about how others view you, they’re all true. We weren’t just ethereal synapses firing at random, easily rationalized away. We represent reality, and you’re going to have to confront us in a meaningful way sooner or later or your life will only ever be pain and sadness.”
Depression and anxiety have both affected my writing negatively. In turns, I feel each emotion. Depression numbs me to the point of no feelings, paralyzing my writing. Inversely, anxiety causes so many feelings to arise I become overcome with emotions and can’t think to write. Can any of you relate?
I’ve been thinking about the feeling of overwhelm. I experience it often and I’ve noticed that when I have a lot of items on my agenda or in my routine, it helps to take a more critical look and do away with anything that’s just not that important. It could be applying a full face of makeup in the morning or cutting down on hobbies or not going for a promotion at work. It’s really easy to inflate the importance of certain rituals, activities, or milestones until they start to negatively affect your peace of mind and your mental health. I’ve had to get pretty strict with myself because I know I get overwhelmed very easily and hate the feeling of being depleted either physically, mentally, or emotionally. This is a big reason I don’t have more of a social life. But on the flip side, a social life might also lift my spirits, giving me more energy. I’m just terrified of new expectations, new responsibilities, new (potentially awkward) social situations to navigate. It all feels so exhausting. Yet I think about people who have more responsibilities than I do, like someone who not only goes to work and school, but also has a spouse, children, and a large house to attend to. It’s easy for me to feel lazy and unmotivated when I compare myself to these people, but I know from an intellectual standpoint that everybody has different thresholds and tolerances for stressors, often in accordance with their personal mental health history.
Does anybody else have the hardest time opening up to others? I long so much to be heard. Yet I feel guilty burdening others with my problems, even when they want me to open up. One coworker divulged to me that even though we had known each other for several months and even though she had told me much about her own life (including the fact that she had been forced by her parents to get an abortion while in college and that as a middle-aged woman she had experienced an attempted rape), that she knew little to nothing about me. I have noticed that people often feel very comfortable telling me sensitive details about their own lives and coming to me for counsel. Yet I don’t feel comfortable reciprocating. I have taken the Myers-Briggs test a few times and always get INFJ as my result. From my research, this personality type is known as “the counselor/advocate” because we are often reticent to share anything about ourselves with others other than a shoulder to cry on and a listening ear. We are the “extraverted introverts”. I have always been more of a nurturer (although I have no desire to have children) and abhor the thought of being a burden to anybody. As a result, I end up in a pit of self-loathing, knowing I can’t blame others for not hearing me if I never give them the chance. Thus, the blame lies solely with me.
While the Holidays are touted as an inherently happy, uplifting time of the year, for many people it is anything but. In fact, it can be a depressing time that many just try to “get through”. This time of the year can highlight the things that are wrong in your life, such as a lack of money or family or love. So what can you do to ease the pain?
Be grateful. I know this wisdom can often come off as trite and preachy, but it has worked for me. Whenever I am feeling disconsolate, that the world is against me, that nothing ever goes my way, I think about the positives in my life. I think about what I have that many other people lack. I think about the ways in which I’m fortunate, what I’ve achieved, what I’ve been given, and the ways in which my life is a lot easier and fuller than other people’s. I don’t do this to gloat but instead to foster a grateful attitude in myself and to avoid encouraging negative thinking patterns. And it almost always works. Don’t criticize yourself for not having what others have. Others might have more money, closer families, and better love lives. They most likely also had different upbringings, experiences, and opportunities in life. They also likely face struggles you don’t know about. Keep your focus on you.
Don’t overextend yourself. It’s not worth getting into debt or stressing yourself over money in order to spend more than you can afford just to fit in with everyone else. Avoid getting wrapped up (pun unintended) in the commercialism of the season.
Don’t concentrate on the past. Times might have been better back then. Holidays past might have been a lot cheerier. Thinking about those times might remind you of what you had and what you lost. We can’t go back, only forward, so concentrate on the changes you can make NOW to ensure happier future Holiday seasons.
Make your own traditions. Maybe your family didn’t have any or you don’t subscribe to them. Make your own and start a new generational tradition among your family or friends. Post about it on social media if you have an account. Start a trend. Inspire others.
Attend to self-care. Be extra gentle with yourself around this time of year. It can already be a dreary, cold time. Don’t beat yourself up for having a different life than others or for not being able to enjoy the season the way many others can.
Avoid over-indulging in sweets. While they make you happy in the moment, the inevitable crash can lead to depression. You don’t have to totally deprive yourself unless you have an issue with self-control around food, but make sure you’re not using sweets to fill the void in your life that this season can trigger.
Keep yourself busy. Attend to tasks you’ve been putting off like cleaning or donating unwanted items. Use this season to concentrate on productive pursuits instead of allowing yourself to wallow in self-pity.
Be open to happiness and light. Don’t harden your heart or allow resentment to occur. Consider attending a Holiday party, inviting a friend over for dinner, or taking a drive to see the festive lights and decorations many people put out this time of year. Volunteer at a soup kitchen or help an elderly neighbor. Embrace the good parts of the season even though you might find it sorrowful, as well.
I hope everyone celebrating Thanksgiving today is having a wonderful holiday. And I hope you’re taking care of yourselves in all of the most important ways, including attending to your mental health, and that you will continue to do so throughout this Holiday season. Stay safe and warm!