Jan Fishler

Author and Happiness Coach

Banishing Judgment–There are Options

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Judgment is a topic that is currently at the forefront of my mind. Why? I started my Your Memoir: Just Write It! Zoom course and realized how prone to criticism and self-judgment many writers are.  I decided that today, I would share my thoughts about the subject. Judgment is a vicious cycle. If you judge others, you are likely to criticize and judge yourself. If you are perfectionistic and judgmental of yourself, you’re probably the first to judge others.  When it comes to judgment, there are no winners.

While judgment of others is usually a way to make yourself feel better—at the expense of those you are judging—self-judgment is like drinking poison. It stops you from following your dreams and prevents you from doing what you love. Self-judgement stops us from speaking our truth, prevents us from taking risks, makes us second-guess our talents and abilities and keeps us in a cage of our own making.

When it comes to creative thinking, self-judgment is more damaging than judgement of others because it can result in anger, anxiety and depression. The real cause of self-judgment is our thoughts and the meaning we attach to them. For example, if you’re writing a book or working on a project and you get stuck, your self-judging self-talk might lead you down a rabbit hole. I’m never going to get this right. I’m just not smart enough. Why did I even start? This type of thinking is not only counter productive, it’s destructive. It doesn’t have to be this way.

There are several things you can do to banish self-judgment.

  1. See it for what it is—negative self talk reflecting your frustration and feelings for the moment. There are times when even the best and brightest get stuck. When this happens, rather than let it get you down, try changing the scenery. Go for a walk, head for the gym, stretch, do some jumping jacks.
  2. Go back to the task. If you’re still stuck, try some mindfulness breathing. Close your eyes. To the count of four breath in…hold your breath…exhale.  Focus on your breath. Repeat for five minutes or until your mind is cleared of all negative thoughts.
  3. Return to the task. If you’re still feeling stuck, solicit help. There is no shame in asking for input or advice. We are all better together.
  4. Make an effort to say good things about yourself, your work and your life. If it helps, write affirmations on sticky notes and post as reminders. Look in the mirror and repeat statements like, I am open to new possibilities…The solution to my problem is on it’s way…I am confident and capable. 

Often self-judgment comes from messages we received during childhood from a teacher, a parent, an older sibling or even a friend.  Perhaps you were teased when you slipped an fell or got a bad grade on a test. Maybe you were called names or taunted for your appearance. Even comments made in jest can have a negative long-term impact. There is good news: As adults, we have the ability to reframe incidents from our childhood and discard limiting thoughts and beliefs.

So the next time, self-judgment creeps into your world, instead of letting it get you down, take some action and get back to the task at hand.

 

Jan Fishler is the author of Searching for Jane, Finding Myself (an adoption memoir), Don’t Stop Now: Making the Most of the Rest of Your Life, Flex Your Writing Muscle (365 Writing Prompts), and  PTSD: Lessons From Vietnam. She is a motivational speaker who also teaches writing classes online. More about Jan at www.JanFishler.net

 

Getting Words to Flow – 3 Steps for Letting Go of Self-Judgment

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Getting Words to Flow – 3 Steps for Letting Go of Self-Judgment

I’ve made a commitment to blog at least twice a week to provide useful information to help people who write (that’s pretty much everyone who is in business). Getting concepts and ideas out of your head in a way that lets words easily flow on to the page is something we can all benefit from. One of the stumbling blocks for many of us is self-judgment. So often, our critical or negative thoughts about ourselves (and our ability to write) sabotage our efforts before we even begin. As a result, we set ourselves up for failure. We might have an absolutely brilliant idea for an article, blog post, or short story, but a negative thought about our ability prevents us from moving forward.

Many times it’s a voice from the past—a parent who didn’t think you were as creative or smart as your sibling, or a teacher who gave an essay or book report you wrote a low mark. Over time, these comments and criticisms chip away at our self-esteem, and eventually, we replace the word can with can’t. We begin to believe our thoughts and turn them into stories and a self-fulfilling prophecy about our capabilities.

Sometimes, it’s what is not said that harms us. Because actions speak louder than words, maybe nothing was said out loud about your efforts, but when you didn’t get the attention you so rightly deserved, you got the message that what you have to offer isn’t valued. This childhood programming can affect us throughout our lives, and prevent us from doing the work we are here to do.

We are all creative beings, yet many of us let judgment by others stand in our way. Writers see this most often when they are unable to fill a blank page or are thwarted by writer’s block. But it can happen to anyone regardless of their field. Often, self-judgment is what prevents you from making the money you deserve, living the life you desire, or getting the promotion you have wanted. It can be an obstacle from attracting the love you yearn for or living the life you crave.

The question then is what to do about it? The first step is to notice any time the judgment of others creeps into your consciousness. It might appear as a negative belief or an obvious negative thought (I’m not pretty, handsome, smart, or good enough to…) or it could be an irrational justification (Brent has worked here longer and is therefore better suited for the job than I am) even when you know that thought is not true.

The next step is to take a close look at the thought, trace it back to the source, and reconsider the message. Don’t be surprised to discover that you have been a victim of someone else’s projection or their overly critical nature. The intent is not to blame, but to observe the source. If you’re familiar with the work of Byron Katie, this is when you ask yourself, “Is it true?” Most of the time it is not.

Finally, take time to rewrite your history. Sit quietly and picture what should o have been said, or how the situation could have been handled, and replay the ideal scene in your mind until you feel the appreciation and recognition you rightly deserve.

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Jan Fishler is the producer of the Path to Publication DVD series filmed at the Squaw Valley Community of Writers featuring Amy Tan, Janet Fitch, Mark Childress and other well-known authors, agents, and publishers. She is the author of Searching for Jane, Finding Myself (An Adoption Memoir) and Flex Your Writing Muscle – 365 Days of Writing Prompts. She writes articles for VietNow National Magazine and has a bi-monthly column, “Healthy Options” in The Union newspaper.