External validation is a toughie, isn’t it? It feels really good, it makes us feel like we’re doing something right, and it boosts our ego… it’s not an inherently bad thing. But here’s the problem: When we rely on external validation to feel good, it will always fall flat.
I’ll use social media as an example. We get a certain amount of likes and we feel better in that moment; we experience a certain type of rush. It’s as if we are getting a buzz — almost addictive. But then, we get less likes, or less notifications, or less interactions, and we suddenly wonder what the hell is wrong with us. We fall into the spiral of self-criticism and self-doubt. We question ourselves in all directions. We so quickly move from from feeling inflated to feeling defeated when we rely on external validation to feel good about ourselves. It not only puts our self-worth in the hands of others, but it takes our own source of empowerment and control away from us.
The good news is this: There are ways to combat the destructive nature of relying on external validation, and the first step is recognizing it! Once we acknowledge and recognize the patterns that may come from external validation, we can then move towards boosting our own validation, which we can learn to trust and rely on more often. Here are a few ways to boost internal validation, which is the most important voice to be listening to and nourishing:
〰️ Think about what you want to hear from others, and say it to yourself. What comment are you waiting for? What do you want others to say or think about you? What outcome might you be wishing for? Instead of waiting for someone else to say it to you, say it to yourself.
〰️ Ask yourself what you need. Is it connection? Is it to be heard and seen? Is it to share an experience with someone? Is it to feel good enough? Once you identify what you need in a given moment, try brainstorming ways to get that need met in a fulfilling and self-compassionate way, rather than through external validation alone.
〰️ Pay attention to your reactions. When you notice yourself doubting something you shared, or wondering if you are good enough, or feeling unworthy, name it. By putting a name to your experience, you allow yourself to separate from it and see it with more clear eyes, which will support you in working through it using some of the tools we’ve talked about before (mindfulness, self-compassion).
Receiving validation and praise from others is a wonderful thing, but we must also develop our own internal validation, which is the most sustainable support we have. When we do this, the validation from others becomes the cherry on top instead of the whole dessert.