By Peg Streep
Take stock of your regrets; in fact, if you need to, write them down so that you can really look at them. Do they fall into the category of action or inaction? What can you learn about yourself and your future intentions by looking at what you regret? A study by Colleen Saffrey and colleagues showed that regret can be used productively to make sense of where you’ve been, inform the decisions you’re going to make, inform your future actions and, of course, help insure you don’t make the same mistakes again.
2. Deal with your rumination
The adage about crying over spilled milk is true enough but, for many of us, getting off the carousel of repetitive thoughts is hard, if not sometimes impossible. The work of Daniel Wegner on “white bears”—the thoughts we try to suppress but can’t —has illuminated the process by which the mind unconsciously searches for the very thoughts we’re trying not to think about. It turns out that the more we try not to think, the more we’ll actually be thinking those thoughts. Rumination is fed by being alone, so one plan is to surround yourself with some folks you trust and talk through your worries. Another suggestion, offered by Wegner, is to assign yourself a “worry time.” It can be as long or short as you wish, but devote yourself to worrying during that period alone. Consciously focusing on a worry seems counterintuitive but it too can help, as can meditation.
3. Think about your new goal in abstract terms
This strategy is offered by Charles Carver and Scheier in their classic book on self-regulation and is, I think, brilliant in its simplicity. They write that “If one path is barricaded, people need to be able to jump to another.” Thinking about your goal in abstract terms, moving away from the specifics of the situation to a more nuanced and deeper understanding of your wants and needs can help push you forward. I’m adapting here from an example Carver and Scheier give. Say you are starting over from the ending or loss of a close relationship or marriage. While finding another partner or spouse may seem impossible in the moment, recognizing that what you really want is the experience of closeness shifts your vision and opens up new possibilities for action. Similarly, if you’re starting over in the area of career, focusing on what you really want in the future (work in a supportive environment with lots of collegial contact or, alternatively, work independently and make your own hours) will help you clarify your goalsand make it easier to figure out the best strategy to achieve them.
CLICK HERE to read more.