How To Unlearn Narcissism

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 Step into this scene:

You walk into a crowded party and are greeted by a sea of faces—most of them beaming smiles. But instead of a surge of curiosity, you feel an overwhelming sense of pressure. Then you imagine, “Are they thinking about me? Am I pretty enough? Are they looking at someone more beautiful than me? How can I appear more desirable? Please look at me. You don’t want to look at me? Well, you’re ugly.”

Now you know what it’s like to think like a narcissist. I do, too. Because that person used to be me.

A balanced human would think something along the lines of, “She’s beautiful–He looks fun–I want to get to know this person.” But then again, most people don’t have an enormous hole where their self-worth should be. Narcissists do.

The making of a narcissist:

Narcissists are usually talented and attractive people who skipped over one small detail in their formation: that life is about serving others. The satisfaction of knowing that our actions create value for others is what fills us with self-worth. Those who give freely have the most to give. Narcissists, on the other hand, feel the need to constantly take.
They think their self-worth is a result of what others give them. As a reformed narcissist, I grew up thinking that what I had to offer wasn’t good enough. So when I was called handsome or intelligent, I clung to those compliments as life preservers. And I did everything to perpetuate that image.

I pursued sexual relationships to feel validated. Instead of finding my worth and joy in the things I gave to others, I was entirely dependent on the praise of my natural endowments. I was powerless—jumping from one relationship to the next, sucking up as much pleasure as I could and bailing when things got rocky. And I exited each relationship with less confidence and sanity than I had to begin with.

The cycle drove me nuts. After my third live-in relationship, I seriously considered whether life was worth living. That’s when I knew I needed a serious change.

The unmaking of a narcissist:

I’d heard from famous speakers like Zig Ziglar that happiness lies in the giving. “You’ll get what you want if you just help enough other people get what they want,” he said. I was lucky enough to have been exposed to Zig’s messages when I was at rock bottom, living with my parents, jobless, and broken. Otherwise, I don’t know if I would’ve made it.

As it was, I took Zig’s messages to heart. A complete 180 was my only option, so I started helping others through the written word. But in order to stick with the whole “living for others” bit, I had to unlearn the selfish habits that had made me behave like a narcissist. It started with giving up porn.

Porn had always been my biggest crutch. Whenever I was bored, anxious, nervous, or unsure, I turned to porn. The dopamine release was like crack, which distracted me from any uncomfortable feelings I had. But there was one hitch: In all of that self-pleasure, I never actually learned a thing about myself—and I sure as hell didn’t think about making life better for others. It had to go.

The next thing I nixed was casual dating.

My friends and family had described me as a hopeless romantic because I was never happy out of love. As long as I was in a relationship, I didn’t have to shoulder the responsibility of fulfilling myself—I didn’t have to think about how I was making life better for others. If I was giving my girlfriend wild sex, and if the relationship was entertaining, I could lose myself till it ended, which it always did. And when it did, I focused on getting into another one so that I didn’t have to be lonely—so that I could lose myself. Giving wasn’t part of the equation, so I had to let the casual relationships go.

Finally, I gave up dependency.

Your life heads in the direction of your thoughts. When my habitual thoughts were about others serving me—like my mom and dad cooking, cleaning, and providing shelter for me—it was impossible to break out of my selfish patterns. But as I cured myself of narcissism, as I helped others through my writing, and as I grew my profession, I started thinking more about providing for myself. And then one day, I made the leap.

I had to think about myself to survive. I worked hard and improved as a writer so that I could eat, but the motivation wasn’t just for me. I wanted to eat so that I could write, and I wanted to write so that I could help others improve their lives. The better I got at providing for myself, the more valuable my messages became. And after one full year of living solo, I’d left narcissism in the mirror.

These three habits helped me transform:

1. Journaling was instrumental in my transformation.

I didn’t notice my thought patterns until I wrote them down day after day. When I started journaling, I could finally see those selfish thoughts and behaviors, plain as day. Then I’d replace the old thoughts and habits with better ones.

2. Planning out each day was another important step.

If I didn’t plan on being a better me after my journaling sessions, I wouldn’t have gotten very far. So I made concrete action steps that would make me a more confident, generous, selfless, and useful person, day after day. For instance: through journaling, I’d notice that I felt hopelessly dependent on other’s opinions of me when I spent too much time on Facebook. So, the next day, I’d plan to not use Facebook at all, opting for a self-improvement activity like reading or writing.

3. Affirmations were the third critical step in unlearning my narcissistic tendencies.

People who describe themselves as narcissists have an unedited mind that keeps spewing selfish and disempowering thoughts. Ick. When you hear a lie once, it’s just a lie. But when it’s repeated over and over and over and over, you’ll believe just about anything—no matter how insane it is. I believed I was worth nothing because that’s what I kept telling myself.

When I began making affirmations, I thought I was repeating lies. “I am beautiful, I am worthy, I am generous, I am capable, I am independent…” Bullshit, I thought. But as I stuck with the habit, I started believing in them. Then I started acting like I believed them. And then I was them. I realized I’d actually been those good things all along—it’s just that my mind was so programmed with junk that I couldn’t see the truth before.

We are all good—even those of us who behave narcissistically, like I did. If you find yourself in a relationship with someone who behaves narcissistically, even if that person is you, it’s best to go solo and to focus on thinking and behaving like the intelligent and inspiring person you were born to be. Affirmations, journaling, and daily planners helped me make the change. So did giving up porn, casual relationships, and being dependent.

Article originally appeared on MindBodyGreen.com

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