DEAR DR. NERDLOVE: This might be outside your scope, but I’m going to give it a try and reach out. Lately, I’ve been really struggling, to the point where I’ve had some dark, depressive thoughts. My life has been a tough journey, and right now, I’m really wondering if there’s any light ahead. It feels like it’s just too dark right now.��I grew up in a very difficult environment, marked by emotional neglect and bullying. Ever since, I’ve been trying to find my way, but I’ve often ended up in toxic social circles and had bad experiences in work. It’s only in my 30s that I’ve started trying to heal, but it’s moving so slowly, especially since I’m still stuck in the same environment where a lot of the pain started.��I desperately want to move forward with my life, but the financial strain and lack of job security are holding me back. The issues with work were never my fault – I just had a habit of choosing bad employers, and it involved some battles (which I ultimately won). On top of that, I’m in an area where there’s not much for me to do, and people my age are nowhere to be found. Everything interesting or fulfilling is far away, so it feels very isolating.��Because of all this, I don’t have any real friends. People generally say nice things about me, and I can tell they like me, but I also notice I’m often kept at a distance. While others are chatting in group chats or making plans, I’m usually on the outside looking in. For instance, I overhear people at work talking about their most recent outings together, and I’m sat there wondering why I was never included. It feels nearly impossible to form deeper connections. I used to go to one meetup where I was a regular, usually being the one who would try to arrange other get-togethers, but I stopped attending a few months ago, and it feels like my absence hasn’t been noticed.��On top of that, I haven’t dated. Honestly, I wouldn’t even know where to start even if I were in a better place mentally. I know social media and public life aren’t always an accurate reflection of reality, but seeing couples and attractive women often leaves me feeling envious. I realize you’ve mentioned FOMO before, but I can’t help feeling like I missed out on my twenties, and now, it seems like my thirties will be a repeat of the same loneliness.��So here I am, depressed and alone, occasionally hugging a pillow and bawling my eyes out. It feels like I’ve regressed to an angry teenage version of myself. I honestly don’t believe I could ever be loved, either platonically or romantically.��I get it though – anyone who’s endured trauma is going to come out of it scarred in some way, and it’s a miracle I’ve made it this far without completely breaking down. The fact that all these emotions are finally coming up, piece by piece, is probably a good sign that healing is happening, but it’s still a painful process, especially when I’m isolated and stuck in an environment that feels suffocating. Plus, dealing with aphantasia makes a lot of the therapeutic work, like “comforting my inner child,” feel impossible. I’m lucky to have a good therapist helping me, but I can’t shake the feeling that even she might be losing patience with me.��What frustrates me most is that deep down, I know I’m a great person. I’m empathetic, kind, and deserving of love and happiness. I’m adventurous, playful, smart, and capable of doing amazing things. In some alternate reality, I’d be the guy who has a great circle of friends and is the one everyone loves. I have the character, the looks… I just don’t know how to get there from here.��Up Against The Glass
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DEAR UP AGAINST THE GLASS: Before I get to the meat of your question, UATG – have you talked to your therapist about how often these feelings are coming up, or that some of the advice they give is harder to put into practice because you have aphantasia? You are allowed to say “hey, I don’t know if this is working the way it should be”, along with “I’m experiencing a lot of X, and I don’t know if that’s normal or not but it’s been distressing to me”.
But one of the things that leapt out of your letter at me seemed pretty important: you make a lot of assumptions about how other people feel based on nothing other than your self-perception, and you treat it as though this were 100% fact. Both “it feels like my absence hasn’t been noticed” and “I can’t shake the feeling that even she might be losing patience with me” are statements that go more to how you feel about yourself rather than how other people feel. It’s a statement that you can’t imagine that other people care about you, not that they don’t, and treating that as fact quickly becomes a way of punching yourself in the nuts for no reason other than you continue to exist as yourself.
I think that is something you should be digging into, because it ties into something I say over and over again: it’s very hard to accept love from others when you don’t love yourself. You don’t believe it’s possible for other people to love you or to accept it from others, simply because you don’t believe you’re deserving of it or have qualities that people would value.
This is why I kinda question whether you actually believe what you say at the end about having those great qualities and being deserving of love. I’m not saying that you don’t and that you aren’t; I’m saying that I hear you say them but I don’t know if you mean it. It’s easy to say the words, but it’s a lot harder to say them with the conviction that they’re true. And if that’s the case… well, honestly, that’s a place for you to start: to say it until you make it come true.
This is part of why I tell people that one of the best things they can do for themselves is to fake it until they make it. This isn’t about putting up a false front or pretending to be something other than what you are, it’s about teaching yourself how to be the person you want to be – which includes loving yourself in the way you deserve to be loved. Humans are bad at lying – our brains don’t like the dichotomy between what we say and the reality around us. So part of how they deal with that cognitive dissonance is to start accepting the lie. This is one of the reasons why, for example, actors who play lovers often end up in relationships or sleeping together; going through the motions of being in love convinces their brains that hey maybe this is love.
Well, you can do the same thing for your life. Treating yourself as though not only are you deserving of love but that you are loved helps train your brain to respond accordingly and to believe it. And what’s especially nice about doing this for yourself is that, well, it works.
To tie this to another piece of advice I give regularly to people in situations like yours, if you go into situations where you assume that you’re already friends with people, you’ll find that yes, they do in fact like you and want to be friends. I know it sounds like woo-woo-manifesting nonsense, but it’s actually a lot simpler and more grounded: people like you because you’re acting like you like them. When you assume that you’re already friends with the people you’re meeting, your body language is more open and inviting, you show more interpersonal warmth and interest and you prime your brain to interpret their actions and behaviors in a more positive and welcoming light. This has the overall effect of creating a sort of feedback loop; you give off friendly and welcoming vibes, people respond to those vibes and return them and so you feel valued and appreciated and thus give off more friendly and welcoming vibes.
Put that together with behaving and treating yourself as though you were already loved and appreciated and you create a self-fulfilling prophecy: you find that yes, people do love and appreciate you, because you believed it first. After all, if you’re going to see evidence that confirms what you already believe, you may as well believe in things that help you. And trust me, you can do this. If you believed in Santa Claus for years with minimal evidence, you can believe in yourself too.
This is going to be important because, honestly, I suspect that it’s not that your coworkers are holding you at arm’s length, you are. When you don’t feel like people like you or that you’re not likeable, you’re more likely to keep your distance, to not get as involved and not make as strong a connection as you might otherwise. It feels like you’re being excluded, but it’s more that you’re not making an effort to include yourself because you have already assumed that they don’t like you and your presence would be an intrusion. And – in the inverse to assuming that people like you – when you feel that way, your brain interprets everything they say and do accordingly. You’re going to read hesitancy and rejection into every word, tone and gesture, you’re not going to make the same effort because you think you’ve been rejected in advance and when you do get a “no, thank you”, you’re going to accept it as being because you’re unwanted and be less inclined to try again… even if the real reason was “we’d like to, but we’re just busy.”
And look, I get it. It’s really easy to interpret radio silence as being a lack of interest, but the truth of the matter is that these days people in general are really bad about reaching out, even if you’re close. Even I deal with this on occasion; I’ve got friends I know like me and like to hear from me, but I worry that I’m bothering them if I message them first. I also have friends and acquaintances who feel the same way about me, even though I’m thrilled to hear from them. So sometimes, you just have to be willing to be the one who does most of the reaching out, until an equilibrium can be reached. It can be frustrating, sure, but it doesn’t mean that they don’t like you or don’t want to hear from you; it just means that everyone’s caught up in their own bulls--t and anxieties and that can make it hard to realize how it seems to others when we’re the ones who’re responding rather than initiating.
So, I think part of your fake-it-till-you-make-it, assume-you’re-friends-already practice should involve reconnecting with your meetup group, making a point of talking to your co-workers and simply treating them as though you are friends instead of worrying about if you are. This includes recognizing that it can take time before you’re at the “getting together outside of $EVENT” stage of things. A lot of the time, this is a matter of just conversations and time spent at the event – whether at work or the meetup, as you get to know each other and move through the stages of “stranger” to “acquaintance” to “friends”. It really is a matter of time spent, more than any other factor.
Just as importantly, you need to recognize and understand how goddamn difficult it can be to make plans as you get older. One of the jokes in my social circles is that we have to plan lunches and hangouts weeks to months in advance, simply because there’re so many responsibilities and obligations that we’re all dealing with on a daily basis. To paraphrase the sage: life, uh, uh, gets in the way.
The last thing I will suggest is that part of the cure for despair is action. You talk about feeling stuck in place, especially in a place where there’s little to do and few people your age. Well, that’s a place to start taking action.
For one: there may be more going on than you realize; it’s just that none of it is happening in places or at times when you’re likely to encounter them. If you’re in the habit – as most people are – of doing the same things every week, taking the same routes to work and home, eating in the same restaurants and so on, then you’re not going to have as many opportunities for discovery. You’re on autopilot and a lot of what you perceive is what you expect to perceive because it’s more efficient for your brain that way. Shaking things up – going places you don’t normally go, looking up opportunities in your local alt-weekly or your city’s subreddit or Facebook groups – forces you out of the routine and you’re going to see stuff you never realized was there.
Another thing you can do is to start taking steps to move. Opening a savings account and putting money aside to cover rent, living expenses, moving costs and a cushion for finding work is going to provide you with a tangible sense of “I’m making this happen, I can see the forward progress I’m making”, that helps counteract the sense of helplessness. Even if you ultimately decide that maybe your current locale offers more than you thought, knowing that you’ve made it possible to pull up stakes reminds you that you have agency and options. You’re not as stuck as you think; you simply needed that little reminder that you really are in charge of your life.
But even if you do move, the rest of my advice still applies. Just changing your locale can do a lot but as the wise man says: wherever you go, there you are. You bring yourself with you, so it’s time to work on being the “you” that you would want to be in that new place, even before you go.
So start taking those steps to teach yourself to be the man you know you can be. I think you’ll find you like who you’ll become when you do.
Good luck.
Please send your questions to Dr. NerdLove at his website (www.doctornerdlove.com/contact); or to his email, doc@doctornerdlove.com