Author: katandmouse

I was on my group mastermind Q&A call recently and one of the group members was in the Hot Seat receiving excellent coaching to her question. When the call was over I saw her post a comment in our Facebook group that she “felt bad” because she thought she’d taken up too much time during the call. While I appreciate her humility (because there are people who can self-servingly TAKE extra time) her well-intentioned comment struck me as a “knee-jerk” response. I know, because it’s a pattern and knee-jerk response for me.

Too often I hear women use responses like “I’m sorry” and “oh that’s OK” and “I feel bad” and do you know why? Because somewhere deep down we feel like we don’t deserve “it” or we feel guilty receiving it.

Sometimes we don’t even use these words to describe the knee-jerk feelings underneath because the pattern is so engrained in us as women. The Los Angeles Police Department (LAPD) has a motto: to Serve and Protect. Sometimes I think women have unconsciously adapted this motto to be: to Serve and Deny. As women we have grown up learning that we are “good” when we serve others and often learn to “deny” ourselves because otherwise we are selfish. If we do allow ourselves something, we often qualify it by saying ‘I deserve it’ as if we need to justify it to ourselves. I know you know what I’m talking about. These beliefs are powerful forces in our culture and believe me when I say it is a learned behavior.

Now, rather than ask ‘where or how did I learn it’ I like the question, “How do I un-learn it?” because feeling bad about things truly does NOT support you. It is interesting information in that it teaches you that having more resourceful thoughts, behaviors and actions does support you. Like anything you want to change, you must become aware that it is happening, when it is happening and how it impacts you.

How to Un-Learn:

1. Paying Attention. Begin by becoming aware of when you have the self-deprecating thought, belief, action or behavior.
   1. What do you say in your head?
   2. Where do you feel it in your body?
   3. When does it show up, i.e., what trigger’s it?
   4. How does it impact you?
   5. How do you feel when you say/do it?
2. One new different action. Once you discover the answers to the questions above, decide on ONE new action, thought or behavior you will take as soon as you notice yourself engaging in the old pattern.
   1. For example: If you notice yourself saying “I’m sorry” for no apparent (damn good) reason, a different action might be to ask yourself “what am I sorry about”? Or to even say “I take that back.” This will interrupt the unconscious pattern that continually plays out. There are tons of different things you can say and do to interrupt this pattern. Just find one that works for you and do it consistently.
3. STOP beating yourself up! You didn’t learn this behavior overnight and you won’t unlearn overnight. Don’t even go there because it’s too BIG a gap to go from changing an engrained, unconscious pattern you’ve been using for years to not doing it all. There is an old joke: How do you eat an elephant? Answer: One bite at a time. Take one act, thought or feeling at a time.
4. It’s OK if you slip up, just correct yourself and for goodness sake keep doing it! Falling down is expected.
5. Take small, adaptable steps that continue to build.
6. Be consistent. It’s KEY to your success!

Reflection: Taking charge of your life is a process. Applaud yourself on what a great human being you are and how you are striving to make your life better and better every day, it will begin to counteract the self-criticism. There is a fine line between humility and criticism.