How to Let Go: 5 Steps to Move On and Feel Less Pain

“Some of us think holding on makes us strong, but sometimes it is letting go.”
Herman Hesse

I often write about finding lightness in life.

It can come from an unhurried but effective day at work or from uncluttering your home.

Or from learning how to let go and move on in life.

Learning to let go of a relationship, of something else in your past, of something that is just an unimportant distraction or of trying to control what you cannot control can free up huge amounts of the energy and the time you have to use for something better and more fulfilling.

It is not always easy. But it can be life-changing.

In this article you can find five steps that have made it easier for me to let go over the years.

I hope they will help you too.

Step 1: Know the benefits of not letting go.

Why is it sometimes hard to let go of something?

Well, to be honest, there are advantages and benefits to not letting go. At least for instant gratification and in the short run.

• You get to keep feeling like you are right. And like the other person is wrong. And that can be a pleasant feeling and way to look at the situation at hand.
• You can assume the victim role. And get attention, support and comfort from other people.
• You don’t have to go out into the scary unknown. You can cling to what you know instead, to what is familiar and safe even if it's now just a dream of what you once had.

I have not let go of things in the past because of these reasons. I still sometimes delay letting go of things because of those benefits above.

But I am also conscious of the fact that they are something I get out of not letting go. And I know that in the end they are not worth it.

Because…

• What will the long-term consequences be in my life if I do not let go?
• How will it affect the next 5 years in my life and the relationships I have both with other people and with myself?

The mix of knowing how those benefits will hurt me in the long run and of knowing that there are even bigger benefits that I can get from letting go become a powerful motivator that pushes me on to let go for my own sake and happiness.

Step 2: Accept what is, then let go.

When you accept what is, that this has happened then it becomes easier to let go.

Why?

Because when you're still struggling in your mind against what has happened then you feed that memory or situation with more energy.

You make what someone said or did even bigger and more powerful in your mind than it might have been in reality.

By accepting that it simply has happened – that you were rejected after a date for example – and letting it in instead of trying to push it away something odd happens after a while.

The issue or your memory of the situation becomes less powerful in your mind. You don’t feel as upset or sad about it as you did before. You become less emotionally attached to it.

And so it becomes easier to let go and for you to move on with your life.

Step 3: Forgive.

If someone wrongs you then it will probably cause you pain for a while.

But after that you have a choice.

You can refuse to let go of what happened. And instead let it interfere with your relationship and replay what happened over and over in your mind.

Or you can choose to forgive.

First accepting what happened can be helpful to make it easier to forgive.

Another thing you can do is not to focus on forgiving because it is “something you're supposed to do”.

Instead, if you like, find the motivation to forgive for you own sake. Do it for your own well-being, happiness and for the time you have left in your life.

Because, as Catherine Ponder says:

“When you hold resentment toward another, you are bound to that person or condition by an emotional link that is stronger than steel. Forgiveness is the only way to dissolve that link and get free.”

And that you forgive does not mean that you have to stay passive towards your future.

You may for example choose to forgive but also to spend less time or no time in the future with someone who has hurt you.

Step 4: Focus on what you CAN influence in your life.

By reliving what happened over and over in your mind you aren't really changing anything.

Unless you have a time-machine you don’t have any control over the past.

And being distracted or worried by things that you cannot control in your life in any way right now is a waste of energy.

So ask yourself:

• What CAN I focus my time and energy on instead to actually make positive progress or a change in my life?
• And what is one small step I can take today to get started with that?

My experience has been that by switching my focus from what I cannot influence to what I actually have influence over and by doing that over and over again – by using questions like the ones above – it becomes easier and easier to stop worrying and to let go of what has happened or what I cannot control.

Step 5: Let go again (if necessary).

If you let go of something that happened or some distraction in your life then that might not be the end of it.

Life is not always that neat. The issue or distraction might pop up again.

Then let it go once more.

I have found that each time I let something go it pops up less and less frequently and it has less power over me.

Plus, this extra practice will make it easier to let go in the future. Letting go is something you’ll get better at over time just like for example keeping an optimistic mindset during tough times.

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How to Get Over Rejection: 9 Habits That Have Helped Me

“Most fears of rejection rest on the desire for approval from other people. Don’t base your self-esteem on their opinions.”
Harvey Mackay

In this week’s article I'd like to look back into the past.

Back to the time when I was single.

It was a period when I faced rejection a lot of the time.

Which was actually a step forward for me. Because before that I spent much of my time totally avoiding situations where I could be rejected.

But still, it hurt. So I needed to learn how to handle and get over rejection.

And today I'd like to share 9 habits and reminders that helped me with that and still helps me to this day when I get rejected in other situations.

1. Take some time to process it instead of forcing a smile on your face.

Trying to force optimism or to move forward when you are still in an emotional turmoil or a bit shocked usually don't work that well.

So first just take a bit of time to process the thoughts and feelings that arise when you've been rejected.

At first it will likely hurt. Maybe a bit. Maybe a lot.

That’s OK. Just be with those feelings and thoughts instead of trying to push them away.

Because if you do, if you let them in and accept that they are there then it will go faster and in the long run be less painful to process what’s happened. At least in my experience.

If you on the other hand try push it all away then those emotions tend to pop up at unexpected times and can make you moody, angry or pessimistic.

2. Focus on what you still have in your life.

Take some time for the thoughts that arose. But don't get stuck in dwelling and in dragging yourself down into an ocean of self-doubt and negativity.

Instead, shift your focus to what you actually still have in your life. The people, the passions or hobbies, the sometimes taken for granted things like a roof over your head and that you don't have to go hungry.

Tapping into gratitude like this helps me to put what happened into perspective and to not let it overwhelm me.

3. Say no to your inner critic.

When you’ve faced rejection then it’s easy to start pummeling yourself and to drag yourself further down by listening to your inner critic.

The inner critic is the voice that whispers or drones on in your mind about how you’re not attractive enough, not smart or witty enough or perhaps that you’re unsuccessful in life. And that’s why you got rejected.

When you notice this voice starting to pipe up in your mind shut it down before it become a big snowball of negative thoughts that you’ll have a hard time stopping.

You can shut the inner critic down by, in your mind, shouting something like: No, no, no, we’re not going down that road again!

When you’ve gotten the inner critic to shut up, once again focus on what you still have in your life or on other constructive steps from this post.

4. Let it out to a friend or loved one.

Bottling the rejection and this situation up can make it feel and seem a lot worse than it needs to be.

Letting it all out and talking it over with a friend, partner or family member can help you to release your pent up emotions and to start seeing the situation with clear and sober eyes.

Just venting can allow you to start figuring out what happened and what you can do to move on from this.

And if you like, then your friend can offer advice from his or her own life and the two of you can figure out at least the start of a plan for how you can keep moving forward.

5. Don't think it's all about you.

It's easy to fall into the trap of thinking there is something wrong with you if you for example don't get a second date.

But not everything is about you.

The other person may have his or her own self-doubts. Or things from the past he or she has not moved on from yet. Or that person may simply be looking for something or someone else than you.

That's just how life is. So see if you can learn something from the situation but don't put everything that happens on yourself.

And this of course applies beyond dating when you, for instance, deal with rejection from friends or when you're trying to deal with a rejection at work.

6. Be constructive and focus on what you can learn.

As I mentioned above, not everything is about you if you get rejected. And getting rejected is just a part of a life well lived, of a life where you go outside of your comfort zone.

But at the same time be honest with yourself to increase the chances of success and reduce the risk of rejection in the future.

Maybe there’s something you can improve about your interview skills when you’re at a job interview?

Or about your conversation skills or ability to keep it relaxed and positive when you’re on a date?

That was at least the case for me with all of those things.

Two questions that helped me to get into a constructive headspace a while after rejection are:

• What’s one thing I can learn from this?
• What’s one thing I can do differently the next time?

Maybe these questions will give you an idea or two. Or maybe they sometimes won’t.

But I’m at least glad that I’ve taken a couple of minutes with them after my setbacks and rejections because they have often helped me to make progress and to improve many parts of my life.

7. Remember: this is temporary, not permanent (if you keep going).

When you’ve been rejected then you may start thinking that this is permanent. That the hurt will always be there. And that you’ll always fail in this area of life and get pushed away.

Don’t get seduced by such a destructive thought and potentially self-fulfilling prophecy.

Instead, remind yourself of these two things:

• Just because you got rejected today at a date or a job interview doesn't mean you’ll get rejected in a similar situation next week (even if it might feel like that right now).
• The truth is that this just a temporary situation and it won’t last for the rest of your life if you keep moving forward step-by-step, keep learning and it doesn’t label you as a failure (so don’t put that label on yourself).

8. Strengthen your self-esteem.

A self-esteem toolbox filled with helpful thought habits and strategies won’t make you invincible to rejection or any other negative situation.

But it makes you stronger.

It makes you less vulnerable to what others may think or say about you.

It makes more things bounce off you. Instead of them dragging you deeper and deeper down.

And with kinder self-talk that is actually helpful it’s easier to stay constructive and learn something you can use in the future and to keep going forward (compared to if you beat yourself up for weeks or get lost in a moody funk).

9. Keep going.

Process what’s happened, learn what you can but don’t let the rejection stop you for too long.

Don’t let it get you stuck for weeks or months.

With a focus on what you still got in life (that many in the world don’t have), on what you can maybe do differently and with your attention on your opinion of yourself and what you actions you can take keep moving forward.

Even if it’s by just taking one small step at first.

Are you engaging in enough leisure activity?

Life’s far too important to take too seriously.

Happiness is about working towards and achieving meaningful goals.

But happiness is also about fun and play, relaxation and recuperation.

One of the activity types too many of us ignore when it comes to happiness is … leisure.

Are you getting enough? Keep reading to find out…

via Psychology Today by Shoba Sreenivasan, Ph.D., and Linda E. Weinberger, Ph.D.

Overworked, over-scheduled, and under constant bombardment of stimulation by all of our digital devices and pressure to do something (e.g., answer emails, texts, voicemails), we have become conditioned to view decompressing and doing nothing as a waste of time. In the not so distant past, people spent a lazy afternoon napping or puttering about the house or “chewing the fat” with a neighbor as a guiltless activity.

Often, leisure is viewed as something to be reserved for retirement when there are much more limited obligations and more financial security. Yet, leisure is critical across the age-span; it is not just for retirees. As sleeprecharges the body, time spent decompressing from constant demands energizes our psyche. Leisure can reduce stress as well as encourage socialization and the development of relationships.

What is leisure, exactly?

…keep reading the full & original article HERE