Success at work officeGetty Images

In the digital age, there’s a constant torrent of criticism and criticism. Still, we is in addition to it by constantly blaming ourselves. Experiment tells us that the psyche will react more to negative input than positive, which induces negative things seem even more negative. This means we blow past successes and fixate on omissions. Don’t decide you’re bad at something before you even try it, and merely compare your life and accomplishments to yourself. Visit Business Insider’s homepage for more narratives .

If social media teaches us anything, it’s that there’s never a shortage of critics, about anything. So why would you add to human tendency by being your own worst critic at work, and in life?

Science knows why.

Psychology research smash through in 1998 when scientists from Ohio State University proved the theory of negativity bias, i.e. the psyche reacts more strongly to negative input than positive( there’s a stronger surge of electrical the actions of the psyche in response to negative occurrences ). Thus, our mindset is more at the caprice of bad news than good.

This ties to our caveman/ cavewoman periods where the psyche helped keep us out of danger. The problem is, this bias induces negative things seem more negative than they really are. And, to induce matters worse, what we’ve evolved to is( and raise your hand if this sounds familiar) you move behavior too quickly past your successes and pound yourself into oblivion on your failures.

Guilty as charged.

And dwelling on our negative outcomes, spiraling down into more self-negativity, constructs things worse. Psychotherapy research from Vanderbilt University’s Divya Kannan proves this spiraling can lead to depression, anxiety, preoccupation with failing, further absence of motivation and productivity, or worse. So what’s the way out? Psychologist Dr. Kristin Neff from the University of Texas at Austin says it’s called self-compassion.

As Neff told the New York Times( edited in the interests of clarity ):

“Research shows the number one barrier to self-compassion is fear of being complacent and losing your edge. But experiment shows that’s not true. It’s only the opposite. Self-compassion can lead to greater achievement than self-criticism ever could.”

We often aren’t aware of when we’re most in need of self-compassion, so here’s help. Catch yourself in the midst of these six common ways of pummeling yourself, then airlift yourself out.

1. Prematurely concluding that you suck at something Getty Images

Whether you buy into Josh Kaufman’s TEDx talk that it takes 20 hours to get good at something or Malcolm Gladwell’s pronouncement that it takes 10,000 hours( to become one of very best at something ), notice that nowhere on that scale does “master it in one try” fall.

Give yourself permission to suck for a while. Everyone goes through learning arcs. Sir James Dyson apparently really sucked( pun purposed) at structure vacuum cleaners because he told ABC National Radio that it took him 5,126 failed prototypes before he landed on his first working Dyson vacuum. What if he’d drawn incorrect conclusions about himself too early?

2. Habitually comparing yourself to others sipcrew/ Shutterstock

Social media doesn’t help here. We get gleaned into comparing our flub reels to everyone else’s highlight reels, and it spills over to constantly comparing ourselves to peers. The more we compare to someone else the more we’re subject to someone else’s promises( it’s hard enough to live up to our own ). We lose sight of our definition of success and have in sight way too much what others might be thinking of us.

I still struggle with comparing myself to others, but a one convict reminder helps me break out of it: The only comparison that matters is to who I was yesterday. Am I now a better version?

3. Berating yourself for your gaps Westend6 1/ Getty Images

We think our gaps construct us lesser than, but they establish us greater than.

I wish I had a dime for every time I criticized myself for my changes, for feeling lesser than in comparison too, for failing to see that my unique approach to the world has me improving every day in my own space. You simply must believe this too, because it’s true.

See the rest of the story at Business Insider

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