Posted on

Rejection and the art of getting over things

Lately I’ve been finding it hard to blog. I plan posts in my head, but don’t ever get to putting them down. I have good intentions. I even clear time to do it. But when it comes to actually putting fingers to keyboard, I often feel like I run out of steam. Or I have nothing worthwhile to say.

So this blog lies here doing nothing when I want so much for it to say something.

I was contemplating this today while doing something I’ve meant to do for a while—which is transcribe the most helpful part of this episode from The Happiness Lab podcast about rejection: “Treating the pain of a broken heart” (Season 3, episode 2). It’s in the section where the host, Laurie Santos, interviews psychologist, speaker and author Guy Winch about practical things people can do to mitigate the pain of rejection:

Laurie Santos: … Guy [Winch] argues that we need to learn how to treat rejection pain right away—the same way we’d grab a first aid kit to put a bandaid on a cut.

Guy Winch: If you leave it up to our mind to make a decision about what’s the best way to heal an emotional wound, it will inadvertently send you down the wrong path. It will do the wrong thing, because it’s just trying to protect you from having that wound again. It’s not trying to heal it in an adaptive way.

LS: When I think of rejection first aid, I’ll be honest: I think of booze, frankly, and ice cream. It’s, like, what I think of—so is this kind of common?

GW: You didn’t invent booze and ice cream. In other words, that is the go to. But, yeah, we tend to numb the pain. That’s our basic response: let’s numb it with sugar; let’s numb it with alcohol. All very well. Doesn’t actually solve anything. You’ll wake up feeling both hungover or nauseous, and still in emotional pain the next day, so it’s not necessarily the most useful.

What would be useful is to counter some of the impacts by, first of all, exhibiting self-compassion—you know, like, we literally go and find ways to beat ourselves up when our self-esteem is at its lowest point. And so, instead of reviving our self-esteem and our confidence, we’re actually doing the opposite. It’s one of the most unfortunate tendencies we have, post-rejection.

LS: So that’s the first step of rejection first aid: stop making all those rejection wounds worse. Don’t kick yourself when you’re already down with all that negative self-talk. But a second step is to fight the urge to lick your wounds in solitude. Healing from rejection requires a dose of social connection.

GW: We’re tribal animals, and part of the rejection is about our need to belong—our need to feel affiliated with certain groups. It can be a church group. It can be our amateur softball league. It can be our clique of friends—our college roommates. But that group membership gives us, literally, this layer of protection—this shield—because we feel part of a group. We feel more protected. In a moment of rejection, you won’t. But then go and reach out to your group and reconnect and have a few chats with people in the group to remind yourself of your fact that you belong—that people appreciate you. And it’s an amazing tonic.

LS: But what if you can’t get that social support in person? What if you’re like [actor] Tim Colceri, stuck in a foreign country, away from your friends and family when you get fired or jilted? For situations like these, Guy recommends a practice he calls “social snacking”: just as we grab a snack when we hungry, but can’t eat a full meal, so too can we ease our social hunger with small reminders that we’re connected to others. Studies show that merely surrounding yourself with pictures and mementos of people you love can make the hurt of rejection subside a bit.

But the most important rejection first aid treatment, according to Guy, is a practice that actively helps you remember your own value. You need to recall that you’re still a good person, but not in the way that self-help books suggest. You don’t need to launch into a bunch of cheesy, positive affirmations.

GW: Like, “I’m beautiful and I’m going to find great love” kind of things, and they often don’t work, because in a moment of rejection, you actually don’t feel beautiful or very optimistic about finding great love. That will actually make you feel worse.

LS: Guy’s work has found that a better value boosting technique is to get really specific.

GW: Let’s say it’s the romantic domain. Your head is going to take you to all your shortcomings and deficiencies. What you need to do is balance them out. So make a list of every quality that you know you have. It’s got to be stuff you know you have, not stuff you would like to have. But things you know you have; it’s got to be real—that make you a good dating prospect: you’re emotionally available, you’re good with in-laws, you bake stupendous muffins, you give a back rub—whatever it is. Make the list long and exhaustive and varied. And then choose one of those things that’s actually meaningful, and write a couple of paragraphs about why that’s a meaningful thing in relationships, how you’ve exhibited it in the past, and how that’s been appreciated or how it might be appreciated in the future. Do one of those a day when you’re feeling rejected romantically.

If it’s about you got rejected from a job, do one about what makes you a good employee: you’re loyal, you’re reliable, you’re responsible, you’re timely, whatever it is. But do the things—you know, write out what you’re bringing to the table—what makes you valuable—to directly counter that tendency to do the opposite in your head.

LS: Guy has found that leaving our emotional wounds untreated without any rejection first aid can have long-term negative impacts on our psychological health.

GW: We do think differently. We become very, very risk-adverse. We withdraw. Our instinct isn’t to then go out and reconnect with the people who we can reconnect with; it’s to withdraw because we then become risk-adverse; we just don’t want to suffer anymore rejection.

I love the idea of having an emotional first aid kit—a go to list of tools to employ when you’re in pain that will actually do something about that pain. I love that part of that kit involves connection and community, which is a very Christian idea (see Galatians 6:2: “Bear one another’s burdens, and so fulfill the law of Christ” [ESV]). But I also love that part of that kit involves self-care and pushing back against the negative self-talk with positivity. It sounds quite counter-intuitive, and I dare say that one of the ramifications of Tall Poppy Syndrome is that we Australians feel less incline to talk about our strengths because it sounds like bragging. But I can see how it would be helpful to remind ourselves—particularly when there is no one who will do it for us—of the things that we are actually good at and the positive effect that being good at that thing has had. Surely it will help us become more resilient.

I wrote in my now defunct newsletter once that I felt like I didn’t have much resiliency. Several years and a number of rejections on, I think that’s still the case. I feel like I’ve become more and more risk-adverse—not putting myself out there as much (and blogging is part of this. So is social media, I think; maybe I will blog about that sometime when I feel like I have the constitution to do so), withdrawing, being reluctant to suffer any more rejection.

A good friend asked me not long ago whether I had been through something that had delivered a significant blow to my confidence. I was about to answer “No”, but then remembered that I had: I had applied for a creative development program and had been unsuccessful. But the being unsuccessful part hadn’t been the part that stung: it was the letter of feedback I received. It was prefaced with “the judging panel have some feedback for you which we hope will be helpful”, but the feedback was written in what I found to be a most unhelpful manner. Reading back over it, I think it’s because it was one judge’s comments copied and pasted out of their report; it wasn’t actually feedback written to me as the direct recipient. This meant that the feedback came across as cold and brutal—the very opposite of helpful.

At the time, I posted on social media,

Another rejection with some rather savage feedback on my work. I look forward to the day when this hurts less, instead of leaving me feeling like I’m bleeding all over the floor.

And my community rallied around me, providing encouragement and messages of support.

I wallowed for a while. I reminded myself that the work this judge had critiqued had been shortlisted for a national award, and when it didn’t win, one of the judges for that award had said some nice things about it in private. I added it as another line in my rejection spreadsheet. And I tried to rally.

But I was still very affected by it.

I still am, I think.

I don’t quite know how to get out of this trench I’ve found myself in. I’m reluctant to leave it as I don’t fancy getting shot at again. But I know that if I want to write and put my work out there, I have to.

Posted on 1 Comment

Creator medicine

It’s the same old story: you want to create, you want to produce, you sit down at your desk and then nothing comes. The hours tick by. The page remains blank. You feel like you’re wasting your time. You feel stuck. You feel like this sucks. You feel like you suck. You get angry with yourself. You start beating yourself up—well, metaphorically. Of course that doesn’t work; the page is still blank. Why did you even think that would help?

Your mind wanders and you start thinking about the state of your life. There’s always so much to do—your paid job, of course, but also the cooking, the cleaning, the laundry; all the admin and logistical stuff that has to be done related to your kids and their activities (soooooo many school notes!); and while you think longingly of your couch and spacing out in front of Netflix and your current favourite show, you know that you won’t be able to get there until all the other stuff is done.

“Why aren’t there more hours in the day?” you think. Your rational mind knows that everyone gets the same amount—24 hours a day, 168 hours a week—but the petulant part of your brain longs for more—more time to sleep (you are so tired; why did Miss 4 wake up at 2am this morning???), more time to read, more time to think, more time to create. You stare at the clock, willing the second hand to stop moving forward, Shakespeare echoing in the back of your head—

Like as the waves make towards the pebbled shore,
So do our minutes hasten to their end;
Each changing place with what which goes before,
In sequent toil all forward do contend.

(Sonnet 60)

—but it’s no use: you can’t even construct a proper sentence; what makes you think you can stop time?

Your mind drifts again and you find yourself thinking of your friends—the people you consider your creative peers—all busy creators with amazing outputs whose work ends up getting shortlisted for or winning awards. “Patrick’s been invited to be Guest of Honour at PopCultchaCon,” you think to yourself. “Why can’t I be like him?” Well, the answer’s obvious: you don’t produce, so you don’t have anything to show for your labour. That’s why you don’t win any awards. That’s why you don’t get any recognition.

“Well, I would,” you think resentfully. “I would—if I had a writing studio like he does—if I had a job that afforded me more spare time—if I had a partner who supported me, did the lion’s share of the housework and was happy to look after the kids while I went off and wrote.” And before you can stop it, the bitterness sets in—the anger, the envy, the despair … the depression.

“I try so hard,” you think. “I’m exhausted all the time. What’s the point? I’m over this.” So you get up and walk away.

Let me suggest an alternative: rather than walking away and giving up, when you feel these things—when you feel frustrated, angry, envious, despairing, depressed, exhausted, uninspired, even burnt out—perhaps consider these feeling as sign posts pointing to the fact that the creator in you is in need of nurturing. Maybe you just need to step away and replenish yourself creatively before you can dive back into it. Maybe you need to take some time to combat the unhelpful thoughts that circle your head, causing you to doubt yourself, hovering anxiously over your every move. Maybe you need to find more helpful ways of working that fit better with your lifestyle or life stage. Or maybe you just need to rest for a bit.

Below are some remedies that may help your specific malady. Obviously not everything listed here will be helpful, and some stuff may be completely unsuitable. Cherry pick as you please, and use this as a launchpad for producing your own list of creator medicines.

Nurture yourself

It’s important to nurture yourself as a creator: every time you create, the energy goes out of you and into the work, which means you need replenishing. Obviously this includes replenishing your body with food, drink, exercise and sleep, because if you’re feeling drained, hungry, thirsty or tired, being creative is harder. But it also includes replenishing yourself creatively—replenishing yourself with things like ideas, concepts, stories, social time, other people’s creations, and even play. Try doing the following:

  • Consume other people’s creations (comics, novels, TV shows, movies, music, artworks, etc.)
  • Listen to podcasts on interesting topics. One of my favourites is Song Exploder, a podcast in which songwriters take apart their songs and talk about how they were made. I’m not a songwriter, but each episode leaves me wanting to write music.
  • Watch or read inspiring talks or articles about creativity. Here are a few I love and revisit regularly:

    My friend Guan has more listed on his website.

  • Go for a walk somewhere beautiful in nature.
  • Rub shoulders with likeminded creators. I do this by attending conventions, festivals or other events, where a lot of the more established creators can be found; following creators I like on social media; being an active member of groups like the Sydney Comics Guild; and also deliberately keeping up with particular people I consider my creative peers.
  • Talk to other creators about what they’re working on, how they like to work and what inspires/nurtures them.
  • Create in another medium. If you’re a writer, play or write music. If you’re a musician, take up sketching. For me, I’ve always got a knitting project on the go.
  • Work on multiple projects at once. That way, if one stalls, you can always switch to another.
  • “Play” with your medium. Try something new. If you’re an artist, experiment with a new technique or a different set of tools. If you’re a musician, try playing a new instrument. Give yourself permission to do whatever you like without the pressure to create amazing work.
  • Tackle a shorter project—something manageable that won’t take over your life. Finishing it will give you a sense of accomplishment and achievement, and boost your confidence for longer projects.

Look after your mental health

It’s one thing to nurture your creativity; it’s another to deal with the unhelpful thoughts and feelings you may be experiencing around your creative work that hinder that work—things like, “I’m not good enough”, “This is a waste of time”, “I wish I was more like that person”. Try doing the following:

  • Write it out: put actual pen to paper and write out everything you’re feeling at the moment—all the anger, pain, frustration, depression. Don’t worry about punctuation, spelling or even sentence structure; just get it out there on the page.
  • Identify unhelpful thought patterns (for example, “I can’t write” => “I suck” => “I am a waste of space”). If necessary, write them down. Then cross them out and combat the unhelpful thought with more helpful ones: “I can’t write” => “I can’t write right now” => “I’m going to do something else to practise self-care/work on another project” => “I’ll try again another time” => “I’m trying. Go me!”
  • Remember that “Comparison is the thief of joy” (as one or both of the Roosevelts said): nothing good comes from comparing yourself with others, so don’t do it. Instead, be happy for this other person and celebrate their success. Creativity is not a zero sum game and this is not a competition.
  • Practise self-compassion. You may be going through a lot at the moment, for there are always things that make life challenging. But you’re surviving. You’re trying. You’re making baby steps, and baby steps are better than nothing. (Incidentally, I was very encouraged recently by something that my friend Louie Joyce said: I was talking about how I was producing all these really rough bits and pieces of prose and how it was like sketching or doing thumbnail layouts in comics, and he commented that that stage often takes the longest and feels the hardest because that’s when you’re actually working things out and making key decisions about how the work should go; the later pencilling/inking/colouring all builds on that, and they’re easier because you’ve already put in the hard yards.)
  • Celebrate your wins. So you only wrote 200 words today. Congratulations! That’s 200 words you didn’t have yesterday. So you didn’t end up writing anything. Congratulations! You showed up; many people don’t. So you didn’t even get to your desk. It’s okay! Try again another day.
  • Create for yourself. No one ever has to see this; this is just for you. Do it because you can. Do it because it’s fun. Do it because it brings you joy. All creativity should start from this point, because if it doesn’t, you’ll not want to do it when things get hard.

Consider the importance of timing

Sometimes the problem isn’t so much what you’re doing, but when you’re doing it. I’ve been thinking about this more and more while reading Daniel Pink’s When: The scientific secrets of perfect timing. Many books are about how to do things; Daniel Pink’s When is about when to do things. I used to think that every hour of the day was equal. Daniel Pink showed me that this is definitely not the case: one section of his book is focuses on the pattern of the day—how, after we wake, we experience a peak in our energy and motivation in the morning followed by a trough in the afternoon and then a smaller peak in the early evening. This, coupled with his section on chronotypes (i.e. early birds, night owls and what he calls “third birds”) has changed the way I do things. On my child-free day off, if I can, I tackle writing in the morning. Then I break for lunch (the most important meal of the day, Pink argues). I then expect that seven hours after my waking time (around about 2pm), I will start to feel the effects of the afternoon trough and trying to work will probably be futile. (Often I find myself nodding off around that time due to sleep deprivation anyway.) I’ve also noticed that my brain tends to be really alert around 9:30/10pm, so occasionally I will make good use of that time. But that period of the day also interferes with sleep, so if I can, I avoid using it.

Here are some articles on timing by other people that you might find helpful:


Another thing that I’ve gleaned from reading Daniel Pink is making the most of breaks: one of the surprising things he found when talking to pro athletes was the number of breaks they took. It wasn’t because they were lazy; in fact, the opposite was true: the breaks made them better at what they did. Furthermore, it’s been shown that breaks help you work through the afternoon trough, which means that, overall, you are more efficient and productive. Pink challenges his readers to add breaks to their daily To Do lists, and while I haven’t quite done that yet, it’s something I try to bear in mind as I go about my days.

(Pink has a lot of advice about how long your breaks should be and what you should do when you’re taking them, because doing things like walking in nature while chatting to a good friend are actually more restorative than scrolling through Twitter on your phone, which is my preferred form of break activity. But I won’t go into those here; you’ll have to pick up his book.)

But rest, in my opinion, involves more than daily restorative breaks. It involves more than just sleep. It’s also about letting your creativity lie fallow for a bit—giving those muscles a rest before getting back to it so that they work more effectively in the long haul. I often think of Stefan Sagmeister’s TED talk on “The power of time off”—how once every seven years, he would take a year off from his work as a designer, travel to Bali and just create whatever he wanted. To his surprise, the stuff he worked on while on sabbatical became integral to the work he did in the following seven years.

Nurturing yourself. Looking after your mental health. Considering the importance of timing. Taking breaks and resting. These are all forms of creator medicine—ways to feed and care for your creative self so that you can keep going for the long haul. Because continuing to create is a much better alternative to quitting.

So go forth and create!