How to stop taking everything personally and raise self-esteem
If like most of us, you were raised in an environment of emotional neglect, you may believe – even without awareness – that you are not good enough, unlovable and/or incompetent. That is because growing up not having our emotions validated by our primary caregivers leaves us feeling empty and unworthy. Systematically ignoring a child’s need to have his or her feelings acknowledged – be it consciously or not – has an impact not only on his or her emotional health, but also psychological one. As children learn how to regulate with the help of caring, empathic parents who are attuned to their individual needs, when their caregivers do not respond as often and as consistently as it is required for them to build an inner sense of wholeness and safety, they grow up without being able to secure their own emotional wellbeing.
Not knowing what to do with one’s own fear, anger, sadness, guilt and/or shame after having witnessed them being dismissed or – what is worse – having been judged for expressing or even having such feelings is disconcerting to the developing child. In fact, the message anyone registers when their feelings are discarded is “If my emotions do not matter, I do not matter”. This cognitive process, even if not conscious in nature, affects us deeply, regardless of age. For this reason, it is virtually impossible to truly believe in our value, as well as naturally and autonomously feed our own need for love and acceptance, when what we feel is not worth the attention of those who are responsible for our care and influence us the most.
What’s wrong with me?
So, you grew up in an environment of emotional neglect and now your self-esteem is volatile. As a result (and because you do not have solid emotion regulation skills), you are very sensitive to the changes that take place around you, especially when it involves people. If a colleague snaps at you for no apparent reason, you start wondering what you have done to upset him or her. As you worriedly go over the latest interactions you have had with this person, you analyse your actions repeatedly and meticulously so to identify what you could have said or done to have triggered his or her reaction. You ask yourself, feeling powerless and exposed: “What have I done (wrong)?”.
Taking things personally is a cognitive error frequently committed by those with low self-esteem, because it stems from the principle that if something unpleasant or “not right” happens to you, it should be your fault. Naturally, as a lover of cause and effect, it also makes sense for the human brain to think that what happens in our life is a consequence of who we are. Therefore, associating what goes wrong with your core self feels rational, particularly if you think not to be competent, good enough or worthy of love and respect. Knowledge, even if of a highly subjective, biased and inaccurate nature as illustrated above, helps us find a sense of direction and safety, particularly when we lack them, as the ability to separate from others’ feelings and regulate our own independently. On that account, taking things personally can easily become a habit for those who self-regulate poorly and hold strong negative beliefs about themselves.
How to stop taking everything personally: start asking the right question
To break this habit and save you from making yourself feel on edge every time there is unease around you, I suggest a simple technique. Whenever you feel inadequate as a result of the way others are behaving around you, instead of wondering what you have done wrong, ask yourself the following:
“What is going on here?”
Asking yourself “What is going on here?” rather than “What have I done (wrong)?” will put you in a better place in which to evaluate a situation. By asking that simple question, you are already moving away from what is happening. As a spectator, you gain the necessary distance and detachment to see things more objectively. Please notice that becoming an observer does not mean avoiding or denying responsibility for the impact your actions have on others (should they have any), but it provides you with the space you require to become mentally composed and address your feelings in a more centred manner.
To keep self-esteem at a high level may come as a challenge for those who grew up in an emotionally neglectful environment. Nevertheless, you have the power to replace old thinking patterns with healthier ones. By changing the way you place yourself in the world and by creating an open-minded and impersonal perspective, you are in a more favoured position to manage your own inadequacy and act with confidence, even when there is evidence of fault in your behaviour.