Every personal development step, plan, or program is bound to have temporary setbacks.
You know what I mean: Everything is going along just fine until you have the day that just doesn’t bring you optimum energy. This often occurs a few weeks into some major change in your life: a diet, an exercise plan, a 30-day trial, a new mental outlook. Instead of feeling the high of starting something new and making an important change, you begin to feel the low that always seems to lurk in the background. It’s a common experience and an important obstacle to understand. Let’s look at why such a “slump” is bound to happen and what you can do about it. Overcoming these setbacks can make the difference between achieving a goal and failing to reach our dreams.
Why Do You Experience Slumps?
In short, slumps are inevitable because they are necessary. There are a few reasons for this that speak to basic human psychology. First, you can’t have the good without the bad, the light without the dark, the rich without the poor, etc. Really: what would life be like if things were always fantastic? If that were the case, nothing would really be that great. Sure, it sounds obvious but it’s remarkably easy to forget.
Another important reason we often fall briefly during growth has to do with the problem of “self-hypnosis.” Self-hypnosis – or autohypnosis – is a way of temporary programming your mind into a new way of being. We do this all the time – when we need an extra boost of energy, when we need to impress someone, etc. It’s a very important human ability.
During a personal development program, we take on a new set of beliefs and attitudes to accommodate our new way of being. As time passes, the self-induced way of being can begin to lift temporarily or permanently if our new beliefs do not fit into our personal fabric. Even if we are making a change that ultimately will last, a slump may set in briefly as part of the growth process. You might think of all personal growth and change in terms of physical exercise. When starting a new exercise program, it’s hardly surprising that the body needs an occasional rest from the plan.
Just today, I was up at 530 ready to start my morning workout but felt far too tired to hit the gym. I had to remind myself that my body was sending an important signal and a day off would probably help - not hurt - my progress.
Should You Fight or Accept a Slump…or Both?
When these slumps do take place, it’s important to handle the experience with resistance AND acceptance. If you just resist, you may impede your progress further and hurt impact confidence and self-esteem. And if you just accept, you may fall into a permanent slump and be unable to get back on track. This morning I accepted my slump by acknowledging that I needed rest but resisted the slump by applying some simple exercises to reinvigorate my goals.
Here are seven ways you can make your slump work for you instead of against you:
1. Write Affirmations
This first idea is my absolute favorite. I find writing affirmations a refreshing experience, useful during both the highs and the lows! Plenty of self-help authors and gurus recommend their own brand of writing affirmations so do what works for you.
My personal approach is very simple: I open up my laptop or notebook-journal and start writing one sentence after another of inspiring statements. For example:
I am enjoying the benefits of my exercise program.
I am feeling stronger and healthier everyday.
I am taking a day off from exercise to rejuvenate my body so I can start fresh tomorrow.
2. Do Something Active
Activity of any kind does wonders for the mind. Many physicians and spiritualists highlight the importance of creating a mind-body connection. Virtually everyone experiences a spurt of positive energy after moving the body, whether by dancing, swimming, walking, or doing a quick set of jumping jacks.
Even if you’re slumping from a workout routine, you can still follow this step. When I take time away from the gym, I hop into the pool even just to float around for a few minutes and stimulate my body in a new way. If you’re having trouble writing the next chapter of your book, try pacing around the room for a few minutes and talking yourself through the problem.
3. Listen to Audio Books
By all means - if you have a personal coach at your disposal, grab him/her and have a chat about your slump. For most of us, that’s not an option. Instead, grab an audio book. If you don’t have one, get out of the house and buy one. You can even instantly download something inspiring from iTunes or other online sources right now. Hearing another person speak about something inspirational is a fantastic way to get through a rough spot and keep your eyes on the light.
4. Meditate
Sometimes temporary setbacks arise from anxiety and restlessness. Especially when it’s time to focus on something important, your mind’s incessant noise can be a formidable obstacle. Meditation is an ideal way to calm the mind and clear out the useless noise. You may discover your inability to focus is a recurring problem in many areas of your life. Meditating on a daily basis will bring transformative results.
It’s not necessary to become a Zen Buddhist and assume the lotus position just to meditate. Simply take a moment in your chair at home or work for a mental timeout. What really matters is that you accept any thoughts that come into your mind and quietly “look” upon them as a natural, normal noise. Even 10 minutes of sitting quietly and doing nothing can bring results.
5. Be an Anti-Perfectionist
A slump is especially dangerous for the perfectionists among us. It may be a kind of Catch-22, but many growth-oriented people tend towards perfectionism. When this side of you rears its ugly head, try applying an exercise I learned from David Burns’ classic, Feeling Good.
On a sheet of paper or with your computer, write about one paragraph on why it’s great to not be perfect. Think of 3-5 things you did imperfectly today or yesterday and celebrate those mistakes. The idea here is to remember that you’re human and be proud of it! If life were perfect, it would be horribly boring.
6. Revise Your Goals
Often, we may not fulfill a goal because it is unrealistic or even unnecessary. You may need to take a minute and reconsider what you’re trying to achieve. Think of your goals in layers. Spend some time writing about your purpose in terms of the big picture. What are you here to do? What is the point of your existence? Then, consider how your current goals contribute (or don’t contribute) to your overall purpose in life.
It might also need to scale back your intentions: Is it realistic for you to start a 1500 calorie/day diet this month if your existing diet consisted of close to 3000 calories/day? Should you really try to quit smoking and look for a new relationship and start a website?
7. Visualize Tomorrow
Visualization is a nice way to top off the exercise(s) you choose to apply. After you revise your goals or write affirmations, take a few minutes to visualize yourself achieving the goal in the future. “See” yourself successfully dieting, exercising, or building your website. You might also try writing out the description of yourself doing the activity. Either way, conceive of the action in the present tense. Although you’re visualizing what will happen, you should do so in such a way that it *is* happening.
Getting over a slump can take one day or one month. For many just getting started working on changing their life is a process of personal development. Overcoming a slump may be the most important step you take today.
Tags: personal development | overcome depression | slump
