Have you ever caught yourself trying to control every aspect of your life, believing that you can avoid feelings of vulnerability or insecurity? If so, you may be using hypercontrol as a coping strategy. Hypercontrol is a coping strategy that involves attempts to maximally control one’s thoughts, emotions, and behavior in order to avoid or mitigate feelings of vulnerability and insecurity.
We may think that we can control everything, but let’s be honest, we can’t even control our own bladder. We can’t tell ourselves
“from now on I will never go to the bathroom again”.
Similarly, we can’t control everything in our lives, and it’s important to acknowledge and accept this fact.
While hypercontrol can be a useful survival strategy in the short term, it can also have negative consequences in the long term. People who rely on hypercontrol may experience increased stress, decreased well-being, and difficulty forming healthy relationships. It’s important to learn healthy ways to cope with vulnerability and insecurity, such as setting healthy boundaries, practising gratitude, seeking support, and practising mindfulness. Remember, it’s a process and there may be ups and downs. Be patient and kind to yourself as you learn to let go of the need to control everything.
If you use hypercontrol as a survival mechanism, there are several self-help tools that can help you deal with it:
- If you use hypercontrol as a survival mechanism, there are several self-help tools that can help you cope with it:
- Practices of mindfulness: mindfulness includes attention to the present moment with openness, curiosity, and acceptance. The practice of mindfulness can help you better understand your need for control and the underlying emotions and thoughts that drive it.
- Cognitive-behavioral therapy (CBT): CBT is a form of therapy that can help you identify and challenge negative thought patterns that contribute to hypercontrol. By learning to question and rephrase these thoughts, you can overcome the need for extreme control and find more adaptive ways to cope with the situation.
- Relaxation techniques. Techniques such as deep breathing, progressive muscle relaxation, or meditation can help you reduce stress and gain a sense of calm and well-being.
- Remember that feeling vulnerable and uncertain is normal – it is a natural part of life. By learning to accept these feelings and developing more adaptive strategies for overcoming them, you can gain a greater sense of peace and well-being. If you are struggling with hypercontrol, don’t hesitate to seek support – a therapist or other mental health professional can be a valuable resource to help you deal with this problem.