People-Pleasing is Not Kindness; It is Avoidance

Many adults suffer from chronic anxiety because they are trapped in a self-inflicted prison of people-pleasing. They walk into therapy exhausted, claiming that they are "empaths" who simply care too much about others. They believe their anxiety is a byproduct of their own kindness.

This is a comforting lie. People-pleasing is not kindness. It is a defense mechanism rooted in self-preservation and manipulation. If your anxiety stems from constantly trying to keep everyone around you happy, you do not have a problem with caring too much; you have a problem with avoiding conflict.

The Manipulation of "Being Nice"

When you agree to a commitment you despise, nod along with an opinion you vehemently disagree with, or refuse to correct a partner who is treating you poorly, you are not being "nice." You are actively deceiving the people around you. You are withholding your true thoughts and boundaries because you are terrified of their reaction.

At its core, people-pleasing is about controlling how others perceive you. You are trading your own authenticity for the guarantee that someone else won't be angry with you. This creates a baseline of relentless anxiety, because you must constantly monitor the emotional temperature of the room to ensure your mask hasn't slipped.

The Exhaustion of the Chameleon

If you alter your personality, your opinions, and your boundaries depending on who is in front of you, you will inevitably experience profound psychological exhaustion. Anxiety is the natural result of living a fractured life where your internal reality never matches your external actions.

You cannot build a stable, calm life if your foundation is entirely dependent on the approval of your spouse, your boss, your parents, or your peer group. When you live this way, you are a hostage. Every minor shift in someone else's mood registers to your nervous system as a catastrophic threat.

Tolerating the Guilt of Disappointment

The solution to this anxiety is not a generic self-esteem workbook. The solution is action, and that action is going to feel terrible at first. To break the cycle of people-pleasing, the therapeutic work involves:

• Speaking the Truth: Stating what you actually want, think, and refuse to tolerate, without softening the blow with endless apologies.

• Letting People Be Angry: You must learn to tolerate the discomfort of someone else's disappointment. If setting a reasonable boundary makes someone angry, that is their problem to manage, not yours.

• Sitting with the Guilt: When you start prioritizing reality over other people's feelings, you will feel guilty. The goal of therapy is not to eliminate that guilt, but to teach you to decide from a grounded place whether that guilt pushes you toward or farther away from what you truly need.

The Bottom Line

Your anxiety will not disappear as long as your primary goal in life is to avoid making waves. You have to choose between the discomfort of conflict and the agony of chronic anxiety. You cannot avoid both.

Powers Psychotherapy LLC in Loveland, CO, is built for clients who are ready to stop hiding behind "niceness" and start living honestly. When you are ready to face the friction, contact us to get started.

Even Marriages Need to Revisit the Fundamentals

“We Don’t Feel Connected”

This is one of the most common reasons that I hear for couples looking for a therapist. It usually goes hand-in-hand with the statement that communication could be better. One of the first things I ask about at this point is what the couple has tried up to that point in order to address that concern. There are almost always other means that they have tried to regain a sense of connection. Obviously, though, something isn’t quite clicking into place.

The go-to Responses

At this point in the initial visit, I typically hear a range of answers that sound like this:

“We try to make more time together.”

“We are scheduling at least one date night a week.”

“We are scheduling sex.”

“We tried to get away for the weekend.”

Now, I want to pause right here to acknowledge the effort that these couples are putting in. This is especially true when they keep trying these things in the face of not achieving the feelings that they are trying to. It is an extremely frustrating experience, and it takes resolve to continue trying when it feels like the wheels are spinning.

Let’s take a moment to look at the few quotations above. What each of them has in common is that they entail a removal from moment-to-moment life. Each of them is a way of carving out time to spend focusing on one another. These are absolutely fantastic efforts to put into a relationship, however there is an even more fundamental step before dates or getaways will have the lasting, sustaining effect that they are meant to.

Back to the Basics

One of the things that couples have an easy time recognizing (but a hard time embodying) is that their lives together happens continuously. Any moment that you spend in each other’s presence is an opportunity to build up or chip away at a relationship, and it can be difficult to pinpoint what is going on until you learn how to make it happen. And this brings us to the main topic of this post:

Bids for Connection

A bid for connection (or a connection bid) is a brief, spontaneous interaction that is meant to provide a status update on the dynamic within the relationship. Before we get into what these look like, it is worth going over what makes it difficult to identify what is contributing to feelings of disconnection.

The human brain has to make some sacrifices in order to tend to all of its functions throughout the day. One of those sacrifices is the ability to pay attention to and recall every moment in the day. Some things, then, have to exist in the background while still contributing to our overall sense of how the day has gone.

Bringing this back to connection bids, these tend to happen so frequently that they begin to fade into the background. However, this does not suggest that they do not play an absolutely crucial role in how we perceive our relationships. On the contrary, they build up and build up even though our attention is often elsewhere. When we try to express the source of our disconnected feelings, then, it often comes out as a specific example or two of missed connection bids. By consequence, it can often feel invalid to point at one or two instances that feel so significant.

Successful Bids

If connection bids are so important, then, how do we make them successful?

First, we have to know what we’re looking for. In the moment, bids can seem very small in significance. It can be a squeeze on the shoulder or hand while walking past, a wink or a smile across the room, or sharing a funny video or meme from the internet. None of these interactions necessitate a longer back-and-forth. However, they go a long way in establishing the mood and status between two people.

After the first person reaches out in one of these small ways, the person who does not initiate the interaction holds the key to whether or not the bid is successful. Just like the initiation, the response can be quite small as well. A smile and a wink back, a return squeeze of the hand, or an acknowledgement of the humor from the video. All of these responses indicate a willingness to extend one’s self back toward the other rather than giving the cold shoulder or scolding the interruption. Every time an exchange like this is successful, it goes into a mental bank that exists deep inside of us to provide the reassurance that makes us feel comfortable and secure. A large bank of unsuccessful bids makes us questioning and anxious.

Reestablishing a pattern of successful connection bids is one of the most important steps in maintaining a sense of togetherness in a relationship. While it might sound simple, try not to feel discouraged that it can still be difficult.