Do people ever say to you, “Don’t be so hard on yourself,” and your inner voice replies with something like, “But I don’t know how not to,” or “If I’m not, who will? I won’t get very far in life”?
One of my yoga teachers talks about the “Little Man” in our head who tells us how we’re not going to succeed. “You can’t balance on one leg for five seconds – you will fall! You’re not good enough for them – they’re out of your league! You have to do everything yourself – you’re a loser and no one is going to help you! You’re gonna miss that bus, then you’ll be late to work, and then you’ll lose your job!”
All of these messages come from that voice in your head & can really beat you down, causing stress, anxiety, depression, and self-hatred. The majority of the time we are our own worst critic.
But here is the secret: That voice is not really you! You may think it is you because it’s coming from inside of you and and it sounds like you; but it’s not a part of you. That voice and those messages are a part of someone or something else. They grew from a little seed (or 2 or 20 seeds) that you unknowingly swallowed along time ago.
From a psychological perspective this is called an introjection. An introjection is “the unconscious adoption of the ideas or attitudes of others.” These voices or messages in your head are just ideas from someone else you started to believe without question.
Not all introjections are negative or make us feel bad about ourselves, but it’s wise to be curious about all of our unconscious beliefs. Introjections can be ideas we picked up from our family or community about religion and spirituality, politics and money, sex and identity, race and culture. They can also be ideas about who we are – things that people told us about ourselves as we grew up.
So, if you grew up in a home where you received messages about being smart, attractive and successful, after a while you probably started to believe that was true because it’s what the authorities in your life told you. And if your school environment was supportive of your growth, encouraging you to think critically and told you you were smart, then you probably believed that too. But imagine if you had parents and teachers who were unhappy, stressed, angry or sick, and blamed your for their suffering. If this went on for a few years, then after a while you started to believe that it’s true. We internalize these messages about ourself and the Little Man is not so nice – he is our own worst critic, judge and tormentor.
Now the question becomes, How do I get rid of the Little Man? I believe that the Little Man is not something we want to get rid of, but something to change. That voice is something which can be helpful when it says things which help us feel good about ourselves. It takes time to change that voice and the messages. It’s takes consciousness, awareness and effort. Think of it as retraining your brain to think differently about yourself.
This is where self-compassion comes in to help soften the voice and soothe the Little Man, so he doesn’t get defensive when you tell him he’s wrong. That would be like arguing and yelling “Shut Up! You’re wrong!” That’s not going to help someone change their thinking. Self-compassion brings in a level of understanding your own suffering allows the mind to open to other possibilities. This takes time and discipline, just as with any new skill we learn.
One of the best tools for working on this is practicing a Loving-Kindness meditation (or Metta from the Buddhist tradition). This practice has two parts: sending loving-kindness to yourself and to others. For the practice of self compassion I suggest focusing just on yourself. The basic practice is to get into a mindful state and focus on this mantra:
May I be happy. May I be well. May I be safe. May I be peaceful and at ease.
I suggest starting with just five minutes a day, every day. Over time these messages will start to become more natural and automatic, and eventually the Little Man may adopt them into his arsenal.
There are many other ways to work with introjections and cultivating self-worth and self-esteem, such as working with a therapist. This is just one way to begin the work on your own.
~ May you be free from suffering ~
– Nick Venegoni, MFT