These three concepts: Uncertainty, Expectation, and Disappointment, make a frequently traveled circular pattern for many of us. These three feed on one another and can produce a cyclical pattern of thinking and feeling that leads to anxiety and depression. But this pattern can be interrupted by focusing on the middle concept... Expectations.
Expectations are beliefs we create in our minds about how something will potentially turn out. Our belief about the situation or event is sometimes based on fact, but other times our expectations can be built on false beliefs that have built-in unrealistic qualities that are sure to fail since being unrealistic in the first place makes them impossible to achieve and create a delusional scenario not even based in reality.
Perfectionists know this all too well in that they might create unrealistic expectations for themselves and others that can never be reached or would require sacrifices that in themselves are unrealistic, so failure is guaranteed and with failure comes disappointment. These series of events lead only to a sinking feeling of defeat which can be accompanied by a lot of negative self-talk, discouraging thoughts and false beliefs that lead to hopelessness.
Here are some things to keep in mind when setting goals with realistic expectations:
- Take an inventory of information you have to date about any given situation you are working with. This information can guide you about what is realistic to expect of yourself and others based on evidence to date. This past information serves as your foundation to get started.
- Know that what is realistic for one person is not the same for someone else. You may have high expectations for yourself, but putting these on others may be unrealistic because well... they aren't you, and for them it isn't the same thing. Also, don't expect yourself to live up to the expectations that others place on themselves. Expectations are not the same for everyone.
- Remind yourself that expectation level for ourselves and others is like a moving target. You might be able to accomplish something next year, but not this year. You might be able to expect something from your boss or employees today, but maybe you can't expect it all the time. The level and realistic quality of expectations changes all the time. Assess the given situation realistically.
- Make sure you've built flexibility into your expectations so you can make adjustments as you go. In other words, don't be so rigid with tasks and projects that you leave no room for changing your mind, realizing you need to take a break or let up on something a little. Or maybe you realize you set your goals and tasks too light and can pick up the pace more than you thought. Be ready and willing to change your mind, readjust, and change the game plan if necessary.
