Reddit mentions of Acceptance:: Time to Self-Reflect for Personal Growth

No therapy is probably going to make this harder. Have you looked into anti anxiety medication with your GP? Even if it's to get the edge off while you try to work things out?

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Anyways, fellow depression/anxiety/lashes out when stressed sufferer here. There's a couple of things that have helped for me:

- Build alternative communication skills. One of my biggest problems was that I didn't know how to properly voice my issues with my SO or anybody else for that matter. My first method of action was being passive aggressive or snide. When I realized what I was doing, I jumped to the other extreme and bottled it all up. Can't ruin things if you're not saying anything, amiright?! But then that would just explode later and cause more problems. A book that helped me very much is Crucial Conversations. It speaks about the thinking fallacies people tend to have (choosing between being honest and being nice), common communication mistakes and a step by step plan on how you can bring hard topics to the table. I use these basics in normal conversations too, when the "stakes" aren't as high. Having an alternative method for me to switch to, instead of my old ones, really helped.

- Change your internal narrative. Another thing that has been absolutely exhausting to deal with is the constant internal monologue about not being good enough, nice enough, kind enough. I should, I need to, if I was a great person I would... If you constantly beat yourself down, you stay down and words have meaning and a certain weight on their own. If I keep telling myself that I suck and I was an idiot for doing xyz, that feeling will stay. I would strongly advice reading A Guide to Rational Living by Albert Ellis. It's a bit of an old book, but I felt like they guy described perfectly what goes on inside my head. By telling yourself that you did something "less than ideal" instead of "incredibly stupid" you kind of take the edge off the situation. I know it sounds stupid, but I've been trying to get into the habit of this and found that after a while I went from having a meltdown of "OMG HOW COULD I BE SUCH AN IDIOT, I WILL NEVER LEARN?!" to facepalming, sighing at myself and be very firm in doing better next time. The energy I save with that, that I would otherwise have wasted, is very useful for other things.

- Change your external narrative. Words have a meaning and interpretations. Sometimes we're raised with ways of phrasing things and don't even realize what exactly it is we're saying. I found that I had a tendency of trying to subconsciously manipulate those around me through language. Basically shoving my feelings onto someone else, so they would make me feel better. Obviously things like bullying are big, clear markers, but there's a lot more subtle ways that people do it and don't even realize. The Gentle Art of Verbal Self-Defense by Suzette Elgin discusses how one would use language against others without being overly aggressive. It made me realize how people were actually manipulating me, but also how I was manipulating them. Have you ever used something like "Well, if you really loved me you would..." or "Even someone like you would understand...". Big communication nono's, but because they're not as aggressive like "You're a bitch" or "Get fucked", people tend to not notice them. By recognizing these patterns being used on you and you using themselves, you can stop using them but also learn tools on how to deal when someone uses them on you.

- Self reflect, self reflect, self reflect. Through my education I was forced to constantly look at my strong and weak points. I had to write assessments twice a year on what I did right and wrong, with proof. And believe me, if you either had an assessment that was all negative or all positive the teachers would have a talk with you about how well you were reflecting. Then after college I landed in a job where every year I had to do the exact darn thing. What had I learned this year? What did I improve since last year? What are my goals for next year? How do I plan to achieve those goals and why did I have those goals? What are reasonable, doable steps to not only achieve the goals, but to also improve some weaknesses? Again, and again, and again. It's hard to say you suck and can't do anything write and you don't have any good qualities when you're forced to look at yourself and point out what your good qualities are. You start usually with small or general things like "well... I'm always on time to work" or "well... I don't maim animals." While I learned this through circumstances, a friend recommended Acceptance: Time to Self-Reflect for Personal Growth by Dr. Olivia Miller as a good starting point. Where are you at now and where do you want to be next year around this time? How are you planning on getting there? What are small, reasonable steps to get there?

- Get to know yourself. Last tip I can give you is that YOU focus on YOU first. Do you have a clear self image of who you are? What do you want in life? What are your likes and dislikes? What would your ideal self and world be 2, 5, 10 years from now? Would you want to be a successful writer? Would you rather have traveled the globe? Or be a doctor, communication expert at a company, mother of 2 kids, have 2 dogs and a cat? People who don't have a clear outline of who they are, tend to be less secure and more often to lash out to others. Having a relationship with someone, while you don't like or know yourself tends to be a disaster. Because people will tend to try and get an identity or validation through the other person to feel good. Then when that other person does something away from the partner (like go on an outing with friends, talk to another person of the opposite gender or just not pick up the phone) the partner become insecure and might lash out because of it. This combines with the self reflecting, who ARE you? What do YOU want? Things like self confidence and high self esteem are nice and dandy, but they can't exist if you don't have a good idea of who you are. Start with looking at yourself first, before looking at your SO. Start small: what food do you like and dislike? What's your favorite color? Favorite way of eating an egg? Then build up the scale: Do you want a pet? Cat or a dog or something completely different? How many? Go higher again: Do you want kids? If so, why and how many? Would you like to be married? Why or why not? And higher again: What do you look for in a spouse? What would your ideal career look like? Until you've got a clear picture of who you are.

Obviously there's a lot of other stuff you can do, but I'd start with those five and go from there.