Breaking Approval Dependence (BAD)

Approval addict, empath, love slob, approvalist, co dependent, need junkie are terms that come to mind to describe those who suffer from conditional self-acceptance (CSA). Dr. Albert Ellis’ REBT explains that when an individual has a compulsive need to secure another’s approval it is self defeating. The antidote is unconditional self-acceptance (USA).

USA - the belief that self worth is not diminished by failure or rejection i.e. I have failed= I am not a failure. I have been rejected = I am not a reject (I am always worthwhile).

Roses are red
Violets are blue
I’d like you to like me
But I don’t need you to!

CSA- the belief that self worth is diminished by failure and rejection i.e. I have failed = I am a failure. I have been rejected = I am a reject (I’m worthwhile if you think I am).

Roses are red
Violets are blue
Please like me
As I need you to!

Where do we start to help the person who needs to be needed, who absolutely must have the approval of significant others? If she seeks help this would be a useful place to start. She may be aware that she has a help compulsion that is both self defeating and also not helpful to others (deny them opportunities to do for themselves for instance). She may say that she feels anxious a lot of the time and is obsessive about doing excellent work and helping others too readily, even when there doesn’t seem to be enough hours in the day to fit everything in. You may ask what is wrong with wanting to do excellent work? Nothing at all if you don’t damn yourself when things don’t turn out as you believe they must! The perfectionist believes failing to do things perfectly equates to being a failure, being imperfect and that’s terrible! She may say she feels angry when others don’t acknowledge her appropriately as she believes they should. She may also comment on others who may not do things properly or who aren’t capable enough and who therefore need to be rescued. Who else can do things better and is more capable of doing the job? She is of course.

She may relate that in childhood she never seemed to do the right thing and was never good enough. Her dad would say that she was hopeless and her siblings were favoured over her (her sister was better, prettier). She tried so hard to get the approval of her dad but she never seemed to measure up. (I must try harder! I’m such a failure!) She learned that she was not worth much if her dad didn’t think she was. She believed if her dad didn’t approve of her then she was unworthy and worthless. She had developed Sustained Habits of Inflexible Thinking Syndrome and one such habit was to believe that her worth absolutely depended on the approval of significant others. More flexible and realistic thinking can accommodate her very human tendency to make mistakes and to deal with rejection in a healthy way such as believing that her worth is not given to her or taken away by others. She can work on Flexible and Realistic Thinking Skills.

Counselling scenario excerpt.

Cl = client Cr=counsellor

Cl: My colleague makes me so angry. He doesn’t show me any gratitude for what I do.

Cr: You say your colleague makes you angry and that he doesn’t appreciate your work.

Cl: Exactly. I only want to make things easier. I am just helping. He should be more gracious.

Cr: So your colleague is making you angry because he doesn’t show you his appreciation as you think he should?

Cl: He is so unprofessional and disrespectful.

Cr: Can you give me an example of something you have done for him?

Cl: I organised a meeting for clients and made sure that refreshments were available. I prepared a program and everything!

Cr: Was he not happy with what he asked you to do?

Cl: He didn’t ask me. That’s the point. I did it so that he wouldn’t have to do it. He’s so ungrateful.

Cr: So what would make things better for you? What would help you feel better?

Cl: He should acknowledge my efforts and appreciate the things I do. I am so unappreciated and it’s not fair!

Albert Ellis’ ABC Theory of Emotional Disturbance explains that behavioural and emotional disturbance (C) is generated by the bullshit we tell ourselves (B) not because of the activating event i.e. what happens (A). The client above is clearly blaming her feelings and actions on A, the unfair colleague who doesn’t appreciate her. You can hear the blame in statements like: ‘He makes me so angry.’ How does he make her angry? Is she not in some way responsible? It would be very unfortunate if others always determined how she felt and behaved. Do others control her? Clearly she is not taking responsibility for her actions and emotions. So what is making these feelings of anger and depression? Is her colleague the culprit? Is he to blame?

Ellis’ ABC model incorporated B, the beliefs we hold to be true. Our client above has constructed a set of rules for life (B) and the question is what are they? Are they helpful?

The excerpt above contains key words that tell us what our clients’ rules are. You may have noticed some ‘shoulds’ dispersed throughout the dialogue.

‘He should be more gracious.’

‘He should acknowledge my efforts and appreciate the things I do.’

This kind of thinking is irrational in the sense that no matter how much you demand something the reality is you may never get what you want. What’s the use of demanding what you can’t have? Now you can healthily prefer that your colleague gives you his approval but that is different to demanding it. Her rule is:

‘People I respect absolutely should treat me well.’

You may also have noticed that our client is damning her colleague in absolute global rating terms like:

‘He is so unprofessional and disrespectful.’

His actions may be deemed unprofessional and disrespectful but is he unprofessional and disrespectful? He is and he does are different terms with different meanings. Our client is making a judgement that her colleague is bad for doing bad. Her rule is:

‘He should acknowledge me and because he doesn’t he is unprofessional and disrespectful.’

Our client also shows signs of low frustration tolerance because she is not getting what she must have. Consider:

‘I am so unappreciated and it’s not fair!’

It would appear that when she doesn’t get what she needs and must have she can’t stand it and it is awful. Her rule is:

‘When I don’t get what I must have (his approval) I can’t stand it and it it’s awful.’

An REBC (Rational Emotive Behaviour Counsellor) would help the client understand the B-C link, B meaning the thinking that drives the behaviour and emotions (anger/hostility) at C. Whilst there are a few irrational core beliefs that can be challenged as outlined above the one to focus on as a priority is the clients belief that:
‘I need the approval of others to be worthwhile.’

To be continued ….

APPROVALISM – the philosophy of the ‘love slob’

An approvalist is one who practices the philosophy of Approvalism. An approvalist lives life for the service of others seemingly without thought for self, ministering to the needs of others, making life ‘better’ for them. A good approvalist needs to do for others and her worth is measured according to how others view her and how helpful she can be to others. Approvalists say ‘yes’ to others demands and requests and are ultra sensitive to the needs of others (they must be rescued and saved). If they don’t perform to their own lofty expectations or (quelle catastrophe!) others don’t seem to value them (as they should) then they tend to harshly judge themselves as being ‘bad’ and may down themselves harshly! They will think, ‘I should have known that he needed support. I should have been there. I should have done better. I am a loser. It’s my fault he is in such a mess.’ They may also experience deep anger and direct it towards those ‘who do not appreciate me, after all shouldn’t they be grateful for what I am doing for them?’ (‘They are not good like me they are bad!’).

The approvalist has a ‘help’ compulsion, seeking out others to help even when not invited to. They tend to over empathise with the other, feeling what they feel, experiencing ‘their pain’. Such ‘empaths’ seek to be continuously approved of. They will forever revisit the bottomless ‘well of approval’ as each fix of affirmation is never enough. They don’t believe that they are that worthy of others appreciation and will find it difficult to accept their thanks and praise.

Why would this be so? How could it be that a person would become so dependent on others for their quick and fleeting ‘feel good’ fix? How does one become an approval junkie?

Dr Albert Ellis, the creator of Rational Emotive Behaviour Therapy refers to ‘love slobbism’ to describe a person’s self-defeating tendency to think they need the approval of others to be worthwhile. This behaviour is driven by a ‘must’ or a ‘should’ belief based philosophy internalised over years of socialisation amid role models who may have themselves suffered the debilitating effects of ‘musturbation’ i.e. ‘My son/daughter should always ‘make’ me proud and they should always be highly regarded by others. They must not let me down as that would shame me.’ If any of these irrational demands are not met it’s considered to be catastrophic and awful, so awful ‘it cannot be tolerated.’

The approvalist has been taught as a young person that she is 'good' when she does good. When she does as she is told, follows instructions and conforms to rules and expectations she is rewarded and she feels good. She works hard at school and gets good grades but when they are sometimes not good enough, she feels she has let others down and she must try harder next time so they will be pleased. She believes doing bad is being bad!

'The codependent-in-training is taught to walk on eggshells. To ensure survival, the child learns to be extraordinarily sensitive in reading the moods and thoughts of others. The child learns very early to pay attention to and tiptoe around the dysfunctional family members - at the child's expense. These interactions take place silently, implicitly. The child learns to ignore the self's inner needs, instead pretending that all is OK.' Why Be Codependent? by Dr. Irene Matiatos

Her mentors comment on the behaviour of others, expressing approval when they behave correctly, as they should do. They will scoff at those who don’t behave accordingly and may judge them unfairly. They may even feel angry and aggressive when someone happens to be driving in ‘their’ lane on the highway or feel unfairly treated if the person they open the door for does not acknowledge them as they should!

She will notice how her mentors will feel aggrieved when things don’t go their way. The weather, the government, their in-laws etc appear the ‘make’ them so unhappy. She will be harshly criticised when she doesn’t live up to the expectations of her role models and may be compared to other siblings who ‘always do the right thing.’ She will try harder to be the person others want her to be because she believes her value is dependent on the views of others.

In time our subject will have constructed a set of philosophical beliefs that will undermine her efforts to be happy and successful. She believes she must achieve the lofty goals she sets herself, she must meet others approval (or she is hopeless/worthless/a dud). She will often feel overly anxious as she tries to solve the problems of others who must be saved (as she is the only one who can save them!)

The approvalist has learned to be co-dependent, needing, not preferring the approval of significant others. She needs someone to need her, someone to rescue and to depend on her, someone who needs to be needed. If someone needs her then she can indulge her own need to needed. Co-dependency …

'… is a dysfunctional relationship with the self characterized by living through or for another, attempts to control others, blaming others, a sense of victimization, attempts to "fix" others, and intense anxiety around intimacy.' http://www.veteransoftruth.com

REBT deems this irrational to the extreme, as the person who has this affliction will feel and act in ways that are self-defeating. She will continue to be at risk as long as she believes that her worth is inextricably linked to the approval of others. What are the options for the approvalist to rehabilitate herself? How can she be delivered from self-sabotaging Conditional Self Acceptance to the light of self helpful Unconditional Self Acceptance?

The approvalist may question how she feels when she doesn’t get the recognition she ‘must’ have. Or maybe not as she may already ‘know’ that she feels angry because a significant other has made her angry. Maybe she doesn’t know at all why she feels as she feels as her only focus has been on others feelings and never her own. She perhaps will direct anger at them either overtly and/or passively. After all someone else has made her angry and therefore he/she deserves to be treated accordingly. What makes her anxious or angry? It is those who don’t agree with her, who don’t acknowledge her, as she believes they should! They are not feeding her addiction to be needed or approved and are therefore a threat to her well being. If they are making her feel this way then it would be logical to remove them from her environment (if they are not there they can’t hurt her however this is not a practical option). Just like a splinter makes inflammation and infection, just remove the splinter and all is well!

Alas physical hurt and emotional hurt are different. In a physical sense if I pinch you, you feel hurt and this would be true of the majority of people. If I don’t acknowledge you, you may feel some degree of emotional hurt. An approvalist will experience more extreme emotional discomfort than a person who is not when they don’t win the approval of significant others. Why? Because the approvalist needs approval and the self-accepting person does not! If the belief that ‘I need the approval of others to be worthwhile’ can be constructed over time then it can be deconstructed and replaced with Unconditional Self Acceptance and as Dr Albert Ellis would say this will deliver the sufferer from the despair of ‘shithood’ to the hope of ‘self worthyness.’

Whilst the co dependent has learned over time to control others and her environment and minister to the needs of others she could now turn her attention to something that has been hitherto ignored: her needs.

This is a major undertaking and the beginning of a journey that will require a lot of hard work and support to get well. The process will be enlightening and challenging and will be explored in a blog to be posted soon.

Sofia's Story

Sofia was new to the country and was vivacious and good humoured. She was an enthusiastic student, who worked hard at her studies and had a wide circle of friends. She had a ready smile and a caring nature, sensitive to the needs of others, a delight to teach.

On many occasions she would accompany me on yard duty and we would talk about things and inevitably the topic of discussion would turn to friendships and her concern about a particular student who did not seem to like her. This student would generally ignore her and chose not to associate with her in the classroom or in the yard. Sofia would become tearful and I would ask why she felt so sad. She said that she didn’t understand why this student didn’t seem to want to be her friend as ‘everyone else liked me, why doesn’t she?’ On another occasion Sofia said she wasn’t happy because this student wasn’t her friend and she would say ‘she makes me sad.’ As an REBTer (Rational Emotive Behaviour Therapy counsellor) I used some of the strategies I learned from Dr. Albert Ellis (creator of REBT). According to Ellis Sofia was ‘musturbating,’ that is believing that her fellow student ‘must’ like her and that it was so awful (awfulising) that she couldn’t stand it. To add to her sadness Sofia believed that there must be something wrong with her! There must be something about her that the other student didn’t like and that this was all Sofia’s fault!

And so our discussions began to take on a philosophical note. I asked Sofia how this other person ‘made’ her sad. Sofia said that she ‘should’ be my friend and if she was then she could be happy. So I said, ‘you feel sad because she won’t be your friend and that you can only be happy if she becomes your friend.’ Sofia agreed that this was so and this became the basis of our further talks. We talked about a ‘perfect world’ and what that meant. We agreed that it would be nice if everyone we liked liked us in return and that everything we wanted to achieve we achieved. We talked about perfectionism and how it was unrealistic to expect that everything should go our way all the time. We can work hard to get an A+ and fall short, we can try to make friends with others we like but we may not always meet their approval. This is the way the world works. Sofia agreed and could see the wisdom of what we were talking about. So we returned to what Sofia believed, what her philosophy about herself, others and the world was. Sofia understood that her unrealistic oughting, shoulding and musting were making her sadness (‘she should like me’, ‘I must get her approval’, ‘she is bad because she won’t be my friend’, ‘I am unlikeable, I can’t stand this and it’s awful’). This insight was the turning point for Sofia, as she understood that her desire for a perfect world was an unrealistic expectation. I asked her, ‘must other people you like always like you in return?’ ‘Is it awful when you don’t get an A+ for your assignments even when you tried your best?’ ‘Are others bad if they don’t approve of you or like you?’ ‘Are you an unlikeable no good person because she doesn’t approve of you?’ Sofia answered with a resounding ‘NO!’

So we talked about helpful, rational thinking that would be healthier. I asked Sofia to challenge and change some of the errant beliefs she held to be true.

I said, ‘must you always do well and achieve your goals.’ Sofia said, ‘No. It is better to believe that, ‘I will work hard to achieve my goals. I would like to achieve my goals but I don’t always have to.’ Why is this better?’ I asked. ‘It is not realistic to always get what you want. That is not how the world works!’ she said. She added that she would keep trying anyway.

What about the belief that, ‘people you like must like you in return and always approve of you?’ Sofia said, ‘this is not realistic either. People don’t have to like me. They can make their own choices.’

What about the belief, ‘you are unlikeable; you have nothing to like. You are a nerd.’ Sofia said, ‘this is not true. I have other friends. I have many positive qualities so I can’t be worthless or unlikeable!’

So it transpired that Sofia became more comfortable with herself and the world and she could now accommodate and accept that her fellow student did not want to be her friend, that it was OK, that it was disappointing but not awful and she was still OK. She didn’t need her approval at all!

Dr Ellis would say that Sofia’s errant, irrational ‘musturbatory’ philosophical beliefs have been challenged and modified to become more rational (self and other helpful). Thus Sofia is not unhealthily anxious, angry or depressed (unhealthy negative emotions) because she hasn’t got what she wants (to have her fellow class member as a friend). She now tends to be healthily concerned and disappointed (healthy negative emotions) as she would have preferred (and not demanded) to have the friendship and approval of her classmate.

Sofia continued to make progress but she would need the support of her teachers and mentors to reinforce the insights she has made so that she would move beyond intellectual insight onto emotional insight. We will discuss these ideas and more in my next blog entry about Sofia’s progress.

useful links: www.haveagospaghettio.com.au www.debbiejoffeellis.com http://www.rebtresources.info/