When we experience rejection and failure it is NATURAL to think about it. We are going to want to process it and as you have seen from my other principles I am a big fan of this. We need to process and we need to think. But what many of us experience post rejection and failure is actually rumination and THIS can be tough.
What is rumination? Rumination is when our thinking becomes a bit more obsessive, persistent and repetitive. Generally rumination has a negative tone and it creates anxiety for us. For me, it evokes physiological symptoms like an increase in my heart rate and feeling on edge. Rumination can be exhausting. But what differentiates rumination from processing is that it’s not really processing. You’re getting stuck. I love this description from Elizabeth Scott PhD (2020) “What distinguishes rumination from productive emotional processing or searching for solutions is that rumination doesn’t generate new ways of thinking, new...
“The motivation of self compassion arises from love, while the motivation of self criticism arises from fear. Love is more powerful than fear.”
Self Compassion is hard and it is very counterintuitive to how we typically operate as humans. Simply put, we’re a negative species. We have a negativity bias that serves us well up until a point. Oftentimes what happens when we face rejection or failure our self criticism kicks in. It can be quite addictive and spark a spiral of very critical self talk and rumination. If we failed it means we did something wrong so let’s beat ourselves up so that we can be better next time. If we get rejected, let’s critique ourselves as to WHY we weren’t enough.
Been there. Done that. It doesn’t work. In fact it makes things infinitely worse.
Especially in sport, there is definitely an attitude that if we fail we need to get back to the drawing board so we can figure out how to...
Self Care. What a buzz word these days.
The National Institute of Mental Health (2020) defines self care as “taking the time to do things that help you live well and improve both your physical health and mental health.”
But to me that doesn’t really give us a direction for our self care. What does self care mean?
With COVID especially there has been a shift and A LOT of talk about self care. It’s no surprise that when we are dealing with hard things we NEED to take care of ourselves. In speaking with one of my closest friends last week about what I am going through she mentioned that “we have to have heightened self care when things are tough.”
Failure and rejection are tough.
But at the same time I feel like we’ve morphed self care into many activities, “acts of love” and pampering that aren’t actually taking care of ourselves. Great example, pouring yourself a glass of wine or making yourself...
“If we don’t express our emotions, they pile up like a debt that will eventually come due.”
-Marc Brackett, PHD
Feel all the Feels.
We get clear on WHAT we’re feeling and we accept what we’re feeling but we have to actually do the feeling.
Unfortunately this is where more often than not we have to sit with our emotions and discomfort and allow time to heal. So. Freaking. Hard. But I promise this is THE only way.
Being Well with Dr. Rick Hanson and Forrest Hanson is an incredible podcast that I highly recommend. In a recent episode on navigating failure they described how the sooner we attend to our feelings when we face failure and rejection the better. Why? Because this is what both the mind and the body need. In order to move through and “regulate” our emotions in an efficient way we have to honor them and give ourselves permission to feel however we are feeling. Easier said than done.
“The attempt to escape from pain, is what creates more pain.”
Accept vs Resist.
Let’s start with Resistance to our experience.
As Kristin Neff and Christopher Germer explain in their book The Mindful Self Compassion Workbook (2018) “what we resist, persists.”
What does it mean to resist our experience? We run from our emotions. We don’t like our experience. We deny our experience. We avoid, numb and block out what we actually feel. For me, resistance can look like trying to “rationally” or “logically” explain my way out of a feeling. Oftentimes I find myself adding more things than I can count to my schedule and running on “go go go” mode so that I don’t have TIME to stop and feel. I find myself avoiding being alone because when I am alone that means I actually have to be with myself and my feelings. I get irritated, I’m on edge and I find myself...
“Naming or labeling difficult emotions helps us disentangle or unstick from them.”
-Kristen Neff and Chris Germer
When it comes to failure and rejection there is a whole shit storm of emotion and feeling. It’s worth it to understand how greater society influences HOW we navigate emotion and how that might play into the experience of rejection and failure. Although our society has made progress we still very much view emotion as weak. Many people grow up in families that don’t talk about feelings at all. When it comes to failure and rejection, more often than not (particularly in sport) the message is to reflect, learn and then put your head down and get back to work. There is a time and place for that depending on the scenario, but this is missing a huge and MASSIVELY important part of how we process the emotion that comes with failure and rejection.
Processing emotion is hard. It’s uncomfortable and it can take...
“Success is not final, failure is not fatal: it is the courage to continue that counts.”
- Winston Churchill
“Today’s rejection may become tomorrow’s acceptance.”
― Ehsan Sehgal
Everyone deals with rejection and failure.
This is something we sign up for the day we are born. We face it almost everywhere we go, yet somehow, I’m not sure it ever gets any easier.
It’s important to note that failure and rejection are for the most part subjective. You may look at an experience and feel like you've failed, while someone on the outside looking in may view your experience as a win. I’m not here to debate what failure and rejection are and what they are not. It’s an individual experience that we will ALL face and feel and it’s hard.
As a former athlete playing at a highly competitive DI program, I faced rejection almost every day on and off the field. As a former college coach I remember countless...