Saying this woman feels “bad” doesn’t reveal much about what she’s really feeling. We would have to go granular to find out. (Adobe Stock Image: licensed by author)
# 45 on my, 99 Life Tips – A List is: In the face of negative emotions, go as granular as you can to analyze and identify exactly what it is you’re feeling. Generalities like, ”I’m just sad,” won’t work.
No matter your optimism, positive-mindedness, or mental toughness, there will be times when you feel bad. Unfortunately, this fact besieges and ensnares us all. Even those whose practice is to deny negative emotions, for a moment feel bad enough to trigger their denial response. It is neither a crime, nor a sin, to feel bad. In the physical world, pain is a signal that something is damaged or injured and needs protective care. Ignoring physical pain can lead to permanent damage.
This is also true of emotional pain. Ignoring or denying mental and emotional pain is not an effective strategy if mental and emotional health is the goal. Neither are generalizations a good remedy. Telling yourself, or others, ”I’m just down today,” or, ”I just feel bad,” doesn’t give any clues either to what it is you’re really feeling, or to the cause. Think of the last time someone mouthed this to you. Did their, ”I just feel bad,” provide enough useful information to offer a solution or ease their suffering?
Sometimes, we guard our privacy by deflecting unwanted attention away from our down times. Uttering a generic, ”I’m just a little down,” can be a defensive, avoidance technique. However, it’s not healthy to do this to yourself. One practice that is helpful is to probe deeper than these surface generalities to unmask exactly, precisely what you’re feeling.
Emotional Nuance Is More Than Semantics
There is a difference between ”sadness,” and depression, and between depression, and anxiety. Likewise, are you ”upset,” or frustrated? ”Angry,” or just annoyed? Do you feel ”hurt,” or ashamed? Are you simply ”bothered,” or do you feel overlooked and invisible? These nuances of emotional intensity and precision are more than mere semantics.
Going ”granular” yields analysis of your feelings with specificity. And the process of ferreting out precisely what you’re feeling, will often reveal why you’re feeling it. Oftentimes, this discovery is the insight you need to change the way you feel. Sometimes this happens instantly. Other times, you’ll come away with a hard-won lesson that can bring beauty and wisdom from the pain. At minimum, you will have a diagnostic tool revealing the root causes of the matter.
The next time you feel bad, go as granular as you can. Dive deeply to discover exactly what you’re feeling. You’ll likely also uncover the ”why” of your negative emotions, and this awareness will equip you to address the roots, and not just the bad, surface fruits, represented by those generic ”bad” feelings.
Emotional Intelligence starts with the recognition that All Emotions Are Valid
# 44 on my, 99 Life Tips – A List is: Allow everyone in your life to feel how they feel, they’re going to anyway. If you tell them they shouldn’t feel a certain way, you’re alienating yourself by your own emotional ignorance.
To start, I want to acknowledge and thank John Gottman, author of multiple books, relationship and marriage therapist par excellence, and founder of the John Gottman Institute, where many fine people continue his work on relationships and emotional maturity. Many of the things I will touch on in this article I learned from reading his books and watching his videos and Ted Talks (like this one with over a million views).
I’ll also be linking to several articles for further reading. I promise I’m not intentionally plagiarizing any specific comment, phrase, or idea, but after 16 years of assimilation, I’ve adopted a lot of the language as my own.
Wow. Where do I start with this one? It is regrettable that I discovered the truth that all feelings are valid, far too late in my life. 40 years old, married, and the father of 7 kids, I was an emotional idiot, alternately over or under reacting to the negative emotions of the people around me. I even became a full-time minister. Nevertheless, I possessed zero, ZERO emotional intelligence. Why? Mostly because of how I was raised, and consequently conditioned, to deal with negative emotions.
Before proceeding, it must be noted that emotions, typically thought of as feelings, are not just feelings. They are behaviors, too. The feeling of anger can give rise to an outburst (behavior). Negative emotions form patterned responses (including associated behaviors) from a young age.
Four Parenting Styles
Gottman identifies four distinct parenting styles that influence the development of these patterned reactions. These styles imprint children for dealing with negative emotions as they grow into adulthood. I’ve linked an article outlining each of the styles. Only one of them can develop emotionally stable kids who grow up to be emotionally intelligent and emotionally mature adults. That style is the ”Emotion Coach”.
Emotion Coach parents recognize the validity of a child’s negative feelings, and help their child work out appropriate responses. This is the crux of the matter if you ever hope to become emotionally intelligent, benefitting both yourself and the people with whom you are in relationship. All emotions are valid, even if all responses are not.
I wasn’t raised by an Emotion Coach. I was raised to deny negative emotions, to ignore them, and to distract myself from them. My mom was a bi-polar, suicidal alcoholic who took her own emotional medicine. When she felt bad, which was often, she wrote bad checks, or passed out drunk, or slept with inappropriately aged young men, or sometimes…took handfuls of pills.
Whenever I felt bad it was, ”Here honey, you don’t need to feel that way, have a drink.” And when I got angry, she’d get just as angry, or worse, apparently believing the way to exorcise anger was to blow it out of your system. We could be angry together. It was us against the stupid world.
Being A Christian Doesn’t Impart Emotional Intelligence
So, of course, my life followed the stereotypical pattern. I didn’t like to feel bad. I had learned that I shouldn’t have to feel along with many ways to make myself feel better. Sex, and cocaine, and weed were great ways to avoid, ignore, or distance myself from negative emotions.
This wasn’t going to end well, but it was definitely going to end.
At 21, I became a serious Christian. I mean really serious. But reading and memorizing large swaths of the Bible didn’t make me emotionally intelligent. In some ways, my poor understanding of Jesus and Christianity made me less so. If a Christian feels bad, it’s their fault, right? God doesn’t feel bad. Jesus doesn’t. If you feel bad, you must be doing something wrong that more prayer, or listening to more teaching tapes on Faith, or attending more meetings on Sundays and Wednesday nights can fix.
In short, I grew up believing that feeling bad is not okay. Feeling bad when you’re a Christian is REALLY not ok. I mean, what’s the point?
Maybe you grew up in a lion’s den, too. Maybe you were taught to deny your negative feelings because it is not acceptable to feel bad. I want to say however you feel right now is valid. It is how you feel. You don’t have to rationalize those feelings or justify them to anyone. They are yours, and you are entitled to them. I’m sure if we could all see inside your life and your head, we’d understand a lot better why you feel as you do. And if we couldn’t, that’s our problem, not yours.
Having said that, all of your responses to your feelings are not appropriate. I’ll explain shortly.
Even as an ardent Christian, I went years in a state of emotional detachment to people. Growing up with a mom who routinely attempted suicide, and even more regularly threatened it, doesn’t exactly make one trust and value long-term relationships. I had seen her be gut-wrenchingly depressive so often, with nothing ever coming of it, that I completely detached if anyone around me ever cried or got upset. My mom’s drunken, cryee-faced, suicide routine had taught me that kind of drama wasn’t real, and not something to get too alarmed about.
Inappropriate Responses
For years, I was happy, rarely depressed, not a substance abuser, had a wife and kids, friends, and at 26, became a full-time minister.
Then, 12 years ago, after 22 and a half years of marriage, I found out my wife was cheating on me with an old high school ”friend” she had reconnected with on Facebook. I was so emotionally oblivious that it went on for 6 months before I discovered her treachery. But then, according to pattern, I was devastated and angry. Murderously angry.
Those feelings, given my situation, were completely valid. (I even had a licensed Christian marriage counselor tell me so). Feeling betrayed, I wanted to kill. That’s understandable. But actually killing either of them would have been horribly inappropriate. It wouldn’t have erased the adultery, it would have just put me in jail for murder.
That’s an extreme example, but it is my story, and I’m sticking with it.
I’m also ashamed to admit, that sometimes after my girls became teenagers, struggling with typical teenage girl problems, they would cry themselves to sleep at night, and I was emotionally unavailable. Sometimes I would make it worse by telling them to pray. I didn’t want them to feel bad. I offered many reasons why they shouldn’t…usually heavily laced with what I thought were uplifting scriptures. But my attempts were born out of a stupidity about the nature of emotions and emotional connection.
It seemed the more they cried and hurt, the more shut down and aloof I became.
This all changed one night when I picked up my 15 year old second daughter from a party with friends. I knew she had a crush on a boy at the party and on the way home I asked her about him. She became upset and teary as she explained that he had hardly paid any attention to her. Crying, she told me he had been obsessed with another girl. Then she told me how bad this made her feel about herself, and how she would never have a boyfriend.
It was the perfect opportunity for me to be a good, loving, understanding father to a teen-age daughter who just needed me to be there for her. It was a chance to hear her, validate her feelings, and relate to her that I had been rejected and ignored at her age too, and I understood how bad that could feel. I wish I had been that father.
Instead, I told her how silly it was to be upset. I explained that at her age nothing was going to come of this crush. And I told her that the boy was probably not ”godly” anyway and that she was much better off not getting any more involved with him. I told her to be thankful and to feel good that that was over. I can vaguely remember her looking at me incredulously with a tear-streaked face in the dark car. And I thought I had done so well trying to make her feel better.
The Turning Point
When we got home, I went about my normal routine and thought nothing more about it. After a while, I overheard her talking with her mom. She was crying and clearly upset. I got up and came into the kitchen where they were. My daughter was sitting on a barstool, her face in her hands. More teen-aged female drama, I thought. Hadn’t I already dealt with this and helped her get over it on the way home?
I said, ”You didn’t feel this way on the way home, and we get home and you fall to pieces?”
”I cried all the way home, Dad,” she said.
”What? Now, you’re just lying.” I said in return.
She jerked her head up, tears streaming, and I had the flashback of her face in the dark car. My emotional blindness astonished and floored me. After apologizing profusely to her, I retreated into my mind to try to understand how I had tuned out her emotions and her crying on the way home.
Though I had failed at getting her to ignore her bad feelings, I had succeeded in ignoring them myself. My patterned response to her crying had been to erase it from reality. So much that, to me, it didn’t even exist. I had marched into that kitchen in righteous indignation, clouded by emotional self-delusion, as if she was making up the whole dramatic scene just to curry compassion from her mother. I was stunned…in the best possible way.
Emotional Connection
The next day, I searched for the words ”Emotional Connection” and discovered John Gottman.
Do yourself a favor and watch a video, or read a book. Don’t be like me. Er, don’t be like I was!
I’m not that same detached, emotionally unavailable man anymore. It has taken work. Some of the time it has felt very artificial because my ingrained tendencies to deny, deflect, and distract were so deep. I’m no longer afraid to feel bad, quite the contrary. And I have the distinct pleasure and honor of hearing my girlfriend tell that I’m the most emotionally intelligent person she’s ever known.
I have the unspeakable satisfaction to be there for my kids when things are bad, knowing that now, I’m in it with them. I’m able to relate to their emotions, and validate them, and they know it. I’m much more the Emotion Coach now, even to my adult children. I teach and model for them that all emotions are valid, even if all responses are not. I’ve stopped telling them how to feel, or how they shouldn’t feel. I let them feel how they feel. They were always going to anyway.
And I have the chance to share these things with you, dear Reader. I hope you’ll find how affirming and strengthening it is when you allow the people in your life to feel how they feel without judging them, or trying to change their feelings, or ”make them feel better.”
One of life’s greatest gifts is a kind soul who will help us shoulder the burdens of times when we feel down. A friend and partner with whom we can share our hurts without fear of judgement. One who will hear us, hold us, be there through it with us, allowing us the space to feel all we need to feel, and who will help us respond appropriately. You can be that gift.
PS–
There are times you’ll be in a position to validate and affirm someone’s emotions, when you believe the reasons for their emotional state may not be sound. That can happen. When it does, I encourage you to connect emotionally. Tell the person you understand how they feel. You may even say something like, ”It’s understandable you feel that way since that’s how you see ____________.” The time to discuss the reasons for the feelings will come after you affirm the existence of the feelings.
Emotional moment: man sitting holding face in hands, stressed, sad, feeling bad, depressed, disappointed. We’ve all been here.
# 11 on my, 99 Life Tips – A List is: Do not be afraid of feeling bad. There are things to feel bad about, and the contrast is a wonderful reminder of why gratitude is so important.
This is one of the most important Life Tips. It also swims upstream against the prevailing American cultural and social ethic. We are a country terrified of feeling bad. So, we medicate. We pre-medicate prophylactically to prevent even the chance we might feel bad. We’re so afraid to feel bad, we self-medicate. But you do not to be afraid of feeling bad. If you don’t know both how to, and when to, feel bad; if you make yourself artificially numb to negative feelings, then neither will you experience the full heights of feeling good.
This one has been difficult to learn. Obviously, one doesn’t learn to feel bad by being gifted a million bucks. I heard a preacher once say that if you pray and ask God to take away your bitterness, He won’t do it by giving you a Cadillac. The point being, we all learn to feel bad by hard practice. But face it, this life deals everyone some hard, hard blows eventually. Not to be morbid, depressing, or nihilistic, but everyone you love is going to die some day. And you will join them if not precede them. This unavoidable truth doesn’t exactly feel like Disney World.
But what do we do with that truth? I say, let’s wring all the pleasure and joy and love out of this short ride on the merry-go-round that we possibly can. And, let’s do so in the knowledge that being human is the experience of the full gamut of emotion: from heart-crushing grief to soul-enriching joy. We will face the things in life that feel bad and become more resilient, more capable of experiencing appropriate emotional responses, and more grateful.
And here is the most important point. You will feel the worst over the loss of something you loved the most. They are two sides of the same coin. It is impossible to feel bad over something you couldn’t care less about. Bad feelings are the result when something that made us feel good goes missing, or is lost to us in some way.
If you are afraid of feeling bad, my advice is never, NEVER, let yourself attach to anything that makes you feel good.
It is important that we allow ourselves to put on the sweater of our bad feelings as Morrie would remind us in Mitch Albom’s excellent book Tuesdays with Morrie. There are things that will always bring some measure of hurt, pain, or sadness when we reflect on them. This is as it should be. Some things in life just hurt. This is the way of life. How dare we try to escape that by numbing out? To do so is to deny the very thing that makes us human. That sweater of pain will always feel bad whenever we choose to put it on. But we can also take it off and not wear it all day, every day.
No friends, Do not be afraid of feeling bad. We are the species that loves, and marries, and feasts, and dances in the face of future imminent death. There is an undercurrent of sadness that accompanies our reality. You can accept that fact, face it, and choose to live as full of gratitude for the myriad good things that come your way in a world where nothing lasts forever, or you can numb out in the effort to escape it. Just be aware that if you are afraid of feeling bad, you’ll disqualify yourself from feeling good, really good.
NOTE:I am not negating the fact of clinical depression, or crippling anxiety. Nor am I either vilifying or castigating those who suffer from these medical conditions. These conditions supersede mere emotional states. However, as this article from February, 2021 suggests, the over-prescription of psychiatric drugs is not without serious drawbacks, especially when many cases of depression and anxiety are contextual, non-pharmacological, and would respond better to psychotherapy than to dependence on medications.
As a final thought on this topic, let me leave you with this beautiful song, from Rich Mullins, who was tragically killed way too young on his way back from a free benefit concert for Native Americans. A horribly sad thing indeed:
This scene shows context, situation, and negative emotion…a recipe for disaster
# 6 on my, 99 Life Tips – A List is: Know your imperfections – You won’t get over them or get past them, you’ll drag them with you through life. You must learn where they live and what brings them out of the dark.
TF does this mean, you may be asking yourself? Lemme explain. I often hear people struggling to overcome some negative trait or other, say they are hoping, ”to get over it”. There exists a belief, or maybe a wish, that it is possible to outgrow or forever overcome character flaws. Yet, the contrary is true. We rarely, if ever, get over, or get past, our imperfections. The imperfections are ours. They lurk beneath the surface (hopefully), but provided the right (wrong) context and a trigger, the imperfection(s) will bust out. This makes it imperative to know your imperfections, and also to be able to identify the conditions for their display, before they erupt.
To me, it is helpful to think of my most egregious character deficiencies as susceptibilities. It is helpful to me to realize that I am capable of all the acts and words that live in my life’s junk drawer of shame. I’ve already proven my ability to do each of them, after all. Thus, I have stopped making promises about whether or not one of them may fall out of the drawer into a life scene, ready for public consumption. I believe in the reality of toxic behavioral patterns. To short circuit the behavior, I have to spot the pattern that triggers it.
Think with me. Humans are capable of committing personal atrocities on an almost unimaginably vast scale, from drunkenness to adultery to drug abuse to 9-11. You and I may have never committed the most gruesome or detrimental deeds, but whatever disgraceful and disturbing commissions you have personally produced could come back at any time the conditions are ripe and your inner awareness and security system is lax.
BecauseWe All Have A Past…And We Want To Leave It There
I have done a lot of bad stuff in earlier chapters of my life. And I live with the knowledge that the context and the opportunity I found myself in at those earlier times created the perfect recipe for their manifestations. Should the same conditions and opportunities arise, I would be foolish to think I couldn’t do the same things again, or worse. Of course I could.
And so could you. Especially so in the face of negative emotions. Each of us develops patterned responses to negative emotions. We build defense mechanisms. Some will have a pattern of attack, others a pattern of run away. The attackers group may become angry, abusive, hateful, and aggressive, The runners may drink, drug, or distract themselves with other potentially harmful efforts to feel something other than the negative feelings they are dealing with. The runners may end up in someone else’s arms for instance, or overdraft their checking accounts. The attackers may end up in jail on assault charges.
These examples illustrate extremes to a purpose. Which is, your patterns of response are unique to you. They are deeply ingrained. You will likely never, ”get past them”. The important thing is to know your imperfections, realize and know you won’t get over them, and become acutely aware of the first sign of the emotional signals that if unattended, might provide a trigger for your worst self to burst forth.
This form of internal situational awareness will be far more effective and therefore more beneficial to you than any efforts spent deluding yourself that you can overcome those deeply ingrained patterns. Better to realize that there is a ferocious attack dog lurking inside you. Be ready with the leash at the first sign of stirring.
We’re all capable of every bad thing you can think of given the opportunity and the context. Be watchful therefore, and aware of the particular context (both emotional and situational) that wakes up your inner demons. This is what it means to know your imperfections.
