Tiny Buddha

Category: Stress

  • Tiny Wisdom: Be Good to Yourself

    Tiny Wisdom: Be Good to Yourself

    “Be gentle first with yourself if you wish to be gentle with others.” -Lama Yeshe

    All too often we’re unforgiving and cruel to ourselves in a way we’d never treat our friends.

    We’d never look a friend in the eyes and tell her she’s not good enough. We’d never beat a friend up over one mistake he made years ago. We’d never expect a friend to move mountains when she’s exhausted and clearly needs a rest.

    Why do we sometimes do these things to ourselves?

    So often when we think about self-love, we think about the big picture—forgiving ourselves for past mistakes and accepting ourselves, imperfections and all.

    But in much the same way we show love in relationships through tiny acts of appreciation and consideration, we can love ourselves through small, maybe even random acts of kindness.

    For me, that means allowing myself to relax if I need to, even if I feel like I should be productive. It means treating myself to a nice lunch every now and then, even if I feel I should save money. It means responding to negative thoughts in my head with the same uplifting advice I’d give my sister.

    Sometimes it also means seeing in the mirror that little girl who I used to be—the little girl who always did her best and wanted nothing more than to have someone hug her and tell her it was good enough. It’s my job to do that now.

    It’s all of our jobs.

    Today, give yourself the consideration and kindness you’d extend to the people you love. If you’re dissatisfied with your progress, remind yourself of all you’ve accomplished. If you made a mistake, cut yourself from slack. If you’re tired, take it easy.

    All the goodness you put out into the world starts with how you treat yourself.

    Photo by AlicePopkorn

  • Tiny Wisdom: Choose to Be Here

    Tiny Wisdom: Choose to Be Here

    “Stress is caused by being ‘here’ but wanting to be ‘there.”‘ -Eckhart Tolle

    There is little in life that is more stressful than thinking you need be somewhere else but feeling powerless to get there.

    There’s this dream I used to have over and over again. I’d want to get somewhere, but my body wouldn’t move. I’d start running, but I would essentially be jogging in place, like Wile Coyote when he was pushed off a cliff but he’d continue moving his legs while suspended in mid-air.

    No matter how much energy I expelled, I was immobile; but I always kept fighting, sweating, and screaming, hoping something or someone would save me from the pain of my paralysis.

    That’s how I lived my life. There was always something I visualized as the end-all-be-all in terms of happiness, and it was always something that evaded me—a relationship, a job, an adventure, and usually underneath it all a feeling I desperately wanted.

    It was always something just out of reach until I got it, and my internal supervisor gave me a new assignment to target my aching, endless want. There was no reward to achieving; just a new demand to cower before.

    I’ve realized there will always be the possibility of a tomorrow that could be better than today. There’s always going to be a there that sounds like a fantasy—someday when you’ve gotten what you want.

    You could easily wrap your whole life around the promise of getting there and tie your emotions to the illusion of getting closer. You could stress out if you don’t think you’re making progress or feel frustrated that you haven’t seen enough results. You could complain to people about feeling stuck and dwell on how much better things would be if only you could get there.

    You could do all of that—if you want to choose unhappiness. Because this moment, right now, is life. And where we are is where we have an opportunity to be happy.

    We can fight it and feel stressed or let go and feel peace.

    That doesn’t mean we can’t strive for things we want. It just means we’ve realized the path to a bright tomorrow starts with a choice to recognize and create light today.

    Dig your heels in and take a deep breath. You are here, and this is all that’s guaranteed. What’s good about this moment, and how can you appreciate and enjoy it?

    Part of this post is excerpted from my book, Tiny Buddha: Simple Wisdom for Life’s Hard Questions.

    Photo by Viewoftheworld

  • Tiny Wisdom: Your Feelings Are Real and Valid

    Tiny Wisdom: Your Feelings Are Real and Valid

    Screen shot 2013-04-06 at 8.49.00 PM

    “Feelings are real and legitimate.” -Unknown

    One of the most frustrating things in the world is feeling something painful and having other people tell you that you shouldn’t be upset.

    That it’s no big deal that relationship didn’t work out, or that opportunity didn’t pan out—that it’s all in your head, so you should let it go, suck it up, and move on.

    A while back, a friend of mine got fired from a new job after her first day. We were out in a group when she got the call, and several of us watched her emotions slowly build to gut-wrenching tears.

    Naturally, everyone wanted to console her, but that quickly turned into a rapid fire succession of reminders that it really was no big deal—no one died—and she shouldn’t feel so crushed.

    I understand it can be helpful to put things in perspective, and I know there were good intentions behind those words, but I found myself wondering if it ever helps to tell someone that they should be feeling something else.

    No matter what someone else thinks about our circumstances and how we should respond, our feelings are not imagined.

    If you’re mourning a loss of any kind, you don’t have to pretend you’re not hurt. Know that your feelings are real and valid.

    If you’re missing the way things were, you don’t have to pretend you’re not sad. Know that your feelings are real and valid.

    If you’ve been betrayed, disrespected, or violated in any way, you don’t have to pretend you’re not angry. Know that your feelings are real and valid.

    We are only human, and we are going to have times when we feel wounded, sometimes over events that would challenge anyone’s sense of composure, and sometimes over things that may seem insignificant to everyone but us.

    In those moments, we may feel an overwhelming surge of emotion without really knowing the words to express it. Maybe the key is to simply feel it, without stressing about whether that’s right or wrong, and then give ourselves some time to understand what’s going on in our heads and our hearts.

    We can either judge our emotions, telling ourselves we should be stronger, or accept them for what they are, and then allow ourselves space to recognize what we can think and do to feel stronger.

    Photo by The Wandering Angel

  • Tiny Wisdom: Challenging the Fear of Criticism

    Tiny Wisdom: Challenging the Fear of Criticism

    “The final proof of greatness lies in being able to endure criticism without resentment.” -Elbert Hubbard

    Sometimes criticism can feel like a ticking bomb that needs to be disposed.

    Case in point: I receive emails about every comment left on the site. While I’ll glance at them peripherally to be sure they’re not spam that made it through the filter, I generally let them accumulate so I can respond to many all at once.

    But sometimes, I’ll notice a harsh criticism, and suddenly feel this need to respond to it right now.

    I’m not sure if it’s because I feel vulnerable having been publicly criticized, or because I feel the need to clear up misconceptions in order to feel a sense of control, but something in me shouts, “This is bad. Do something about it, and fast!”

    Replying in a timely fashion is, of course, not problematic, but reacting with a Pavlovian fear response is a whole different story—one that raises the question: What is about criticism that feels so scary?

    Have you ever felt a sense of anxiety over someone else’s opinion, as if you feared it would somehow hurt you? Have you ever felt a strong need to defend yourself against negative feedback, as if you couldn’t relax until you cleared things up?

    Or how about this: Have you ever been so busy responding to criticism that seemed destructive that you didn’t have time to consider if there was something constructive in it?

    The reality is we all judge and criticize, if not publically, than in our heads. It’s a natural human instinct to form opinions about things. Hopefully, we have the tact to not to be cruel, but it will happen to all of us from time to time. Usually, it will only be as disastrous as we make it.

    One harsh comment on this site won’t change anything in the grand scheme of things—even if other people read it, too. One harsh comment from a coworker won’t change your talent, potential, or prospects.

    It never feels comfortable to be critiqued, especially if someone attacks your character or clearly misjudges your intentions. But we make the best use of our energy if we look for positive takeaways, and then challenge the voice inside that says, “Something is wrong.”

    Nothing’s wrong, so long as we learn, respond calmly, and move on, feeling balanced and empowered.

    Photo by Miheco

  • Tiny Wisdom: Taking Things Away

    Tiny Wisdom: Taking Things Away

    “Beware the barrenness of a busy life.” -Socrates

    If there’s one thing I’ve learned from writing, it’s that knowing what to remove is often just as important as knowing what to add.

    Surprisingly, it sometimes take just as much time to write something short as it does to write something long because it entails rewriting and editing to capture the most important points with the most specific words.

    I’ve found that this same idea applies to other things in life: sometimes creating peace, happiness, or satisfaction has everything to do with what we choose to take away.

    You can love the work you do, but if you overextend yourself, even the greatest passion can start to feel stressful and overwhelming.

    You can adore your significant other, but if you spend all your time together, you’ll likely start to appreciate your relationship less and wonder what else there is.

    You can value your spiritual practice, but if your life becomes all about contemplation and self-reflection, you may start to feel somewhat removed from other people and the physical world.

    There are definitely times when need to do more; but sometimes the best thing we can do is scale back on what we’re already doing, create a better sense of balance and space to just be, and then see how we feel.

    Last year, a writer named Allison Miller contributed a blog post about an aerial acrobatics accident that put her out of commission for months. A friend of hers suggested that this was a gift. Though she initially resisted this idea, she ultimately realized she previously stayed busy to mask her loneliness, insecurity, and emotional pain.

    It was only when she couldn’t do anything that she realized what she wanted to do, and what she didn’t want to do anymore.

    I’m not suggesting we should all take a hiatus from our lives, a la Eat, Pray, Love; I’m proposing that sometimes the answer has nothing to do with more and everything to do with less.

    When Michelangelo finished sculpting the David, many people asked him how he created this masterful work of art. His response: “It’s simple. I took away everything that wasn’t the David.”

    Our lives can be our masterpieces if we can learn to chisel away at the thoughts and choices that don’t contribute to our sense of authenticity and balance.

    Photo by geishaboy500

  • Tiny Wisdom: Let Yourself Be As You Are

    Tiny Wisdom: Let Yourself Be As You Are

    “Let yourself be open and life will be easier. A spoon of salt in a glass of water makes the water undrinkable. A spoon of salt in a lake is almost unnoticed.” ~Buddha

    “My brain has been moving slowly all day.” As I told my boyfriend this, I felt each word roll out of my mouth with all the speed of a hill-climbing turtle. Like everything else I’ve done today, I’ve been speaking at a glacial pace.

    I’ve retraced my footsteps over these last few days, double-checking how much I’ve eaten and how well I’ve slept. But despite playing low-energy detective, I’ve found no clear explanation for my overall sense of weariness. Accept it or not, I’m just having one of those days when I need to take it easy. I don’t always do well with these.

    When I’m slow on the uptake and I struggle to complete my to-do list, I’m tempted to get frustrated and impatient with myself–to push myself to be more effective and productive instead of cutting myself some slack. But this doesn’t actually make me more productive or effective. It only serves to create a nagging sense of guilt and stress.

    Maybe you’ve been there before: You have things to do and expectations to meet, but your body has a different agenda. You can either indulge a sense of urgent panic about the things you’re not doing, or not doing well. Or you can accept yourself as you are in this moment and do what you need to do for your well-being.

    We all have responsibilities and goals, and we instinctively want to create and maintain a sense of momentum with them. But in the grand scheme of things, our happiness has less to do with how quickly we progress and more to do with how kind we are to ourselves at each step of the way.

    Let yourself be as you are today. Accept what you feel in your body and mind, without feeling the need to fight it, deny it, ignore it, hide it, or push through to the other side. And then take good care of yourself. Sometimes the best way to help yourself is to stop fighting yourself.

    Photo by Wonderlane

  • Tiny Wisdom: On Making Peace with Time

    Tiny Wisdom: On Making Peace with Time

    “Every day brings a choice: to practice stress or to practice peace.” -Joan Borysenko

    The other day, as I approached the street I needed to cross to visit the Coffee Bean near my apartment, I noticed there were only 5 seconds left on the walk signal. Instinctively, I ran. With a laptop. And a purse. In the heat. And why?

    If I missed the walk signal, there would be another one in a little over a minute. The president wasn’t waiting on me with lattes getting cold. And there wasn’t a baby in the middle of the road who needed rescuing. It was like some type of Pavlovian response to the ticking countdown. I saw it, and I decided to accept the challenge of making it (which I did).

    Ridiculous though this admission may be, I noticed that lots of us struggle to beat the clock when it’s completely unnecessary.

    We speed up to make green lights, even though it would be far less stressful to just wait for the next one.

    We try to squeeze additional tasks into small unexpected windows of time, instead of simply appreciating the extra ten minutes that result when someone is late to a meeting.

    We set ourselves up to struggle with time even though there’s no rational reason to do it. It’s far more useful to save the energy it takes to rush than it is to save two minutes. It’s much more productive to recharge during unexpected downtime than to scurry to get things done.

    It’s just that sometimes we forget that saving time and filling it are not the same as using it well.

    Today if you find yourself rushing and cramming activities into your minutes, remember: It’s a lot easier to live in the moment when you choose not to make the moment stressful.

    Photo by Lara604

  • Tiny Wisdom: On Showing Your True Feelings

    “Never apologize for showing feelings. When you do so, you apologize for the truth.” -Benjamin Disraeli

    As I’ve been preparing my presentation for the Wanderlust Yoga and Music Festival, I’ve been watching a lot of powerful speeches related to my topics of authenticity and connection. I found my way to Dr. Brené Brown, who researches vulnerability.

    In her inspiring talk, Brené explains how shame can be one of the biggest barriers to connection. If you believe there is something wrong with you—that you are somehow unworthy—you may hide who you are in fear of being judged and rejected.

    This is why I spent most of my early and mid-20s completely isolated. Because I felt overwhelming shame for mistakes I’d made, and I believed that they defined me, I chose to fester in a prison of my own making to avoid people’s judgment.

    Though I have now joined the land of the social, there are still times when I think my true feelings are an admission of weakness. I get a lot of emails from readers who seem to feel the same way—that they shouldn’t be feeling angry, or frustrated, or hurt, or whatever. They think they should be stronger or more evolved than that.

    This only exacerbates the pain because you pile guilt on top of the initial feeling.

    There is no shame in having emotions. And as Brené points out, it’s nearly impossible to numb the uncomfortable ones without also diluting the positive.

    If we want to know joy, elation, excitement, and everything else that makes life worth living, we need to give ourselves permission to feel the full range of emotions. And if we want to connect with each other, we need to accept and love ourselves in every moment, even when our truth feels heavy.

    Today if you start judging what you’re feeling, remind yourself: Everyone deals with difficult feelings. What separates us is what we do with them.



  • Tiny Wisdom: On Strength

    Tiny Wisdom: On Strength

    “Some people think it’s holding that makes one strong—sometimes it’s letting go.” -Unknown

    Sometimes admitting that something is over can feel like defeat. After all, we hear a lot of messages that tell us to never give up–to hold on and keep fighting at all costs.

    But if you’re honest with yourself, you’ll know when it’s time to move on.

    You’ll know when a relationship no longer serves you, and you’re just staying because you’re too scared to leave. You’ll know when a job no longer makes you happy, but you’re staying because you think it will be hard to find something else. You’ll know when a business idea didn’t work, and it’s time to cut your losses and start the next thing.

    Somewhere inside you, you always know.

    You just have to stop ignoring the symptoms of your awareness or discontent, and decide it’s time to let go–of the relationship, the friendship, the job, the hobby, the idea, the religion, and in some cases, the illusion of something that you never even had to begin with.

    Today if you’re unsure whether you should hold on or let go, create space and stillness and then ask yourself: If you were fully honest about your motivations and needs, and not letting your fear choose for you, which choice would you make?

    Now all you need is the strength to make it. So the real question is: Are you strong enough to choose for your happiness?

    Photo by zedmelody

  • Tiny Wisdom: On Freeing Your Mind

    Tiny Wisdom: On Freeing Your Mind

    “I know but one freedom and that is the freedom of the mind.” ~Antoine de Saint-Exupery

    In his book Wisdom 2.0, Soren Gordhamer explores a concept he calls cup mind.

    The mind, he explains, can be like a cup or the ocean. When you place a drop of blue dye in a cup, the entire contents may change color, whereas when you place that same drop in the ocean, it barely has an impact.

    Our thoughts and feelings can affect our minds similarly. They can completely consume us and alter our entire experience of a given day; or, if we create enough mental space, they can be a part of our experience that we can notice, sit with, and then release.

    We can allow anger from the morning to snowball in the afternoon and evening, or we can recognize it, feel it, then let it go. We can obsess over everything we think we did wrong or want to do differently, or we can recognize the stress and worry, move beyond them, and then decide to see things from a different angle.

    Today if your mind gets overwhelming, ask yourself: What can I do to create some space? Then do it: Take a walk, practice deep breathing, or simply sit in stillness.

    We are always going to think and feel. There is no escape from the mind. Whether or not it’s a prison is entirely up to us.

    Photo by Wendy Piersall

  • Tiny Wisdom: On Carrying Stress

    Tiny Wisdom: On Carrying Stress

    “Don’t let your mind bully your body into believing it must carry the burden of its worries.” ~Astrid Alauda

    It’s an easy thing to do. Our bodies and minds are so connected that stress and worry can actually cause disease.

    We don’t have to be the victims of our anxieties. At any time, we can choose to alleviate the pressure.

    We can take a break at any time. We can disconnect at any time. We can call a friend at any time. We can cry at any time. We can move at any time. We can hug at any time. We can stop at any time. We can breathe at any time.

    Today, and this moment, is a perfect time to release the burden or your worries.

    Photo by lel4nd

  • Tiny Wisdom: On Anxiety

    Tiny Wisdom: On Anxiety

    “I vow to let go of all worries and anxiety in order to be light and free.” -Thich Nhat Hanh

    Only we can choose the way we feel, no one else.

    We don’t have to be the victim of our circumstances, the people around us, or the things we can’t control. Some things may hurt us and we’ll have feelings to deal with. But whenever we’re ready, we can choose to move on.

    Want to feel happier? Spend some time doing something you enjoy. Want to feel peaceful? Take a break and breathe deeply or meditate. Don’t worry about the things you think you should be dwelling on—you can think about them again when you’re done.

    Make the choice to be light and free today. No one else can make that choice but you.

    Photo by AlicePopkorn

  • Tiny Wisdom: On Hard Times

    Tiny Wisdom: On Hard Times

    “Whenever something negative happens to you, there is a deep lesson concealed within it.” -Eckhart Tolle

    Things might not happen for a reason, but we can always find a reason to move on enriched.

    We can let disappointments devastate us, or we can move on in humility, finding opportunities within the hardship.

    We can let frustrations consume us, or we can foster a sense of peace and balance, choosing not to live in a constant state or reaction to our circumstances.

    We can let dissatisfaction gnaw away at our spirits, assuming it’s too late to create life as we want to experience it, or we can live powerfully in the now, choosing every day to do something that makes us feel fulfilled.

    These are the options we’re given in life—to drown in our sorrow about what we can’t control, or soar in the possibilities of everything we can.

    What do you choose today?

    Photo by zackzen

  • Tiny Wisdom: On Yesterday

    Tiny Wisdom: On Yesterday

    “Letting go of the past means that you can you enjoy the dream that is happening right now.” ~Don Miguel Ruiz

    If you’re lost in your head, rehashing or obsessing, you miss all the little things that make life feel full and satisfying.

    You don’t notice the small gestures that show people love you; they seem like everyday courtesies that don’t warrant consideration. You don’t acknowledge the trees and flowers that make your space beautiful; they fade into your peripheral vision like part of the furniture.

    The little things are the big things. Happiness is paying attention. Give yourself permission to let go of everything that stands in the way of life’s tiny beauties. Dwelling on the past won’t change what’s already happened. Worrying about the future won’t make it any less unpredictable.

    Let yourself enjoy today. It’s the tomorrow you dreamed about yesterday.

    Photo by gtall1

  • Tiny Wisdom: On Starting Anew

    Tiny Wisdom: On Starting Anew

    New Day

    “No matter how hard the past, you can always begin again.” ~Buddha

    One of the greatest misconceptions in life is that we are somehow powerless to let go of what’s behind us. That we have to carry regret, shame, or disappointment, and that is has to dictate how today will unfold, at least on some level.

    It doesn’t. At any moment, you can let go of who you’ve been and decide to be someone new—to do something differently. It won’t always be easy, but it is always a choice you can make.

    You can either dwell and stay stuck, or let go and feel free. Give yourself space to fill with good feelings about the beautiful day in front of you—and the beautiful tomorrow you’re now creating.

    Photo here