Tag: Happiness

  • If It Brings You Joy, It’s Not “Wasting Time”

    If It Brings You Joy, It’s Not “Wasting Time”

    “At any moment, you have a choice that either leads you closer to your spirit or further away from it.” ~Thich Nhat Hanh

    When I was a kid, I wanted to be an Olympic figure skater. Or an artist for Disney. Or maybe a musician.

    I wanted to be a songwriter and choreographer.

    I made up roller skating routines in the driveway to Tiffany and Paula Abdul. (It was most excellent.)

    I filled notebooks upon notebooks with illustrations.

    And if you were to ask me to describe myself, I might have said, “happy.” Or I would have chattered on about my dreams and all the interesting things I liked.

    Ask me today, and just like any other adult, my automatic response would probably be something along the lines of what I do and how hard I work, as if I’m interviewing for a job.

    I’m a psychologist. I’m a hard worker. I’m dedicated.

    (Adults aren’t always so good at this.)

    Somewhere around junior high, my identity shifted from happy and interested in everything to being studious and serious about everything.  

    Until very recently, I wouldn’t have thought to describe myself as joyful, creative, or inquisitive.

    Whereas I once thought about doing what fed my spirit, I started thinking about earning potential and prestige. Rather than doing things because they brought me joy, I did them because I was good at them. And things that I wasn’t didn’t make the cut.

    This was the time to start getting serious. Win the awards. Get scholarships. Get recognized.

    And stop wasting time.

    Things got competitive, too. Friends started talking about test scores, then it was talk about college and graduate school and publications and careers.

    It was during that time that I also discovered insecurity. I got caught up in not-good-enough thinking, and I felt like an imposter all the time.

    I don’t even think I noticed that I’d forgotten about joy. I’d laugh as I said, “I’ll be happy when…” only to find that there was always another “when” lurking around the corner.

    I’d forgotten what we all know as children, that joy is a part of us. It’s not a place you arrive at when you finally finish all of this serious business. It’s a piece of you that needs to be nurtured.  

    But I didn’t nurture the joy. I let it go because I thought I could live without it. Even the things I did in the name of self-care had lost their joy.

    Running, which once left me feeling as free as the wind, became about getting faster and going farther.

    Yoga, which was meant to be a grounding and compassionate practice for me, became about sticking that handstand a little longer.

    Setting goals isn’t the problem here. It’s just that accomplishments aren’t the same thing as thriving.

    Looking back at all of this, I see that I’d made myself so small, I forgot I was in there at all.

    Oh, my success more than spoke for itself, but joy? Interests? Excitement? I’d shut them down one by one because I wasn’t good enough or because they weren’t serious enough.  

    I stopped drawing.

    I stopped making jewelry.

    I stopped doing things just because they were enjoyable.

    And why? Because I thought I could live without them.

    I did everything you’re supposed to do, and I did everything in my power to do it just right. I got into that fancy private school on a full ride, got the Ph.D., got the license, and got the stable job. And I became so entrenched in this serious, hard-worker identity that I forgot about me.

    I’m truly grateful for the opportunities and privileges and people in my life, but as a human being, it felt like something was missing. Maybe those things I’d been living without might have been more necessary than I thought.

    Little pieces of that happy little girl popped up from time to time, but I’d push them away or turn them into something too perfect.

    And then one of those pieces shouted at me so loudly I couldn’t ignore it any longer. I was sitting on the blue mat in my son’s room reading Pete the Cat when it happened.

    You should do this. Write a children’s book 

    I could almost see myself step outside of my body and look at me in disbelief.

    Really? You? Write a children’s book?

    I tried to brush it off, but my heart was pounding, and I could hardly breathe. I tried to go about my business, thinking this would go away on its own. But it didn’t.

    After a lot of back and forth with myself, I finally mumbled the words to my husband, “I think I want to write a children’s book.”

    I braced myself for the same look of disbelief I gave myself, but none came.

    “You should do it,” he said, apparently not at all surprised.

    As much as I’d like to say this was some kind of magical transformation, it wasn’t. I didn’t quit my job and whip out a world-famous, award-winning children’s book. But that’s not the point of this story anyway.

    The point is that I found joy again.

    It took a while. I thought about it and analyzed it, trying to make it disappear. I told myself I didn’t know what I was doing and didn’t have the time.

    The thought stuck with me, though, growing louder and louder until, under the cover of darkness in the early morning hours, I pulled a sheet of paper from the printer, sharpened a pencil, and sat down.

    Like one of those scenes from a movie when someone who’s had amnesia suddenly remembers their entire life, the memories of all the things I thought I could live without came flooding back.

    Have I really been living without this all this time?

    I filled pages upon pages with illustrations.

    I made up rhymes and stories.

    And do you know what happened? I didn’t just feel joy. I felt free.

    I could probably go on living without this, but now I see that I don’t have to.

    I didn’t need to quit my job.

    I didn’t neglect my children.

    The house didn’t crumble at my feet.

    Pursuing this didn’t need to make me a cent. I didn’t even need to be very good at it.

    Because it was always about joy, and that’s not something I want to live without anymore.

    Living with joy doesn’t hurt anything. It doesn’t diminish your drive or ambition. It doesn’t make you less intelligent. And it sure doesn’t make you any less important.

    Living with joy makes you free, and that freedom reminds you of everything that is possible. Even the serious things.

    On the outside, my life probably looks pretty much the same since that night I sat on my son’s blue mat, but on the inside, everything is different.

    Since then, I found that little girl that I didn’t even know had gone missing.

    I remembered the roller skating routines, designing t-shirts, setting up photo shoots in the living room, and sitting on the edge of my seat holding my breath watching decorating shows.

    I remembered what it feels like to be happy and excited and inquisitive.

    And now I get it. Just because you can live without something doesn’t mean you have to.  

    What piece of joy have you been telling yourself you can live without?

    What do you think would happen if you said one day, “I don’t have to live without this?”

    You can find that joy, even if that little piece of joy has been buried for a long time.

    To begin, start by saying yes to yourself a little more. Yes to that little spark of curiosity, yes to that little smile that you shrug off, and definitely yes to that burning feeling inside your chest that screams, “Listen to this. This is joy.”

    It doesn’t matter if it feels ridiculous, it doesn’t matter if it’s “wasting time,” and it sure doesn’t matter if you’re any good at it. What matters is the feeling you get when you do it. Because that feeling like you’re going to laugh and cry and sit silently and run through the halls singing all at once, that’s joy. (And you don’t need to live without it.)

    Remember to pursue more than success or accomplishment. Those are important, but so are the things that bring you meaning, connection, and engagement in your life.

    Feel the spontaneous moments of joy that seem to bubble up out of nowhere, and plan a few to look forward to. Fill those moments with activities that fill you up. Simply unplugging is not enough when you’re after joy. And above all else, do not cancel on yourself.

    As you do this, stay alert for that voice that says you can live without this. Maybe you can, but maybe you don’t have to anymore.

  • Measuring the Quality of Your Day with a To-Be List (Not Just a To-Do List)

    Measuring the Quality of Your Day with a To-Be List (Not Just a To-Do List)

    “Don’t equate your self-worth with how well you do in life.  You aren’t what you do. If you are what you do, then when you don’t…you aren’t.” ~Wayne Dyer

    As you crawl into bed, thump your pillow to make the perfect little cave for your head to rest in, pull the covers up tight under your chin, and let go of that big sigh that indicates the day is finished, how do you look back on the waking hours you just experienced? How do you measure the quality of your day?

    Measuring Your Day by What You Do

    Most of us will measure our day by what we did. We will reflect back and count the things on the to-do list we were able to check off. The more check marks, the better.

    How well we did will also come into play as we reflect back on our doing. The more praise we received for it, either the self-provided kind or that offered by others, the higher we rank our day in terms of quality.

    We may compare our daily accomplishments to those of the people who trudged through the hours with us. “Did I do more or better that Jim, John, or Mary?” No matter how much we goofed up, if Mary goofed up more, than we can sigh with relief and call it a good day as we close our eyes for the night.

    The Not So Good Days of Doing

    What happens, however, if you never got done what you wanted to get done or if what you did was simply more of the same old drudgery that fills most of your days? If you didn’t do what you had planned well or, heaven forbid, you screwed up royally and had others chastise you for it, chances are you are thumping your pillow a little harder than necessary.

    Your ability to fall asleep may also be disturbed as you ruminate regretfully over all the things you did that you wish you didn’t. Tonight you may be giving Mary something to smile about.

    So is it safe to say you had a bad day when you didn’t do enough or do it well enough? Only if that is how you choose to measure life quality, the way I did for most of my life.

    Learning the Hard Way

    I have given the Marys of this world plenty to feel good about over the years. I have spent many nights abusing my pillow and tossing and turning as I reflected back on the dids and did nots of my waking hours. I spent my days as a check mark addict, a praise dependent, and a competitive comparison seeker.

    I was compelled to set one goal after the other; to constantly add “just one more’’ thing to my mile long to-do list. I believed I had to do in order to feel like I was enough. So I did and I did and I did until I could do no more.

    I got sick. I was forced to cut back on the doing and face the reality of my situation. Now, I consider myself a pathological doer in recovery.

    Most of us still measure the quality of our daily experiences, the quality of our lives by what we do. We seldom determine the value of our life experience by how we are or on the beingness of it all.

    What would happen if we did?

    A Day Based on Being Rather Than Doing

    What if you and I ignored the urge to check out the check marks on our to-do lists before getting into our PJ’s and brushing our teeth? What if we sat quietly somewhere before bed and reflected on how we were that day; how we felt and how others seemed to feel around us rather than on what we accomplished and who we did more than? Would the quality of our day change?

    I know the quality of my life has changed since I began to measure my day differently. In fact, my life improved almost immediately when I began, at the end of the day, to reflect on the questions that really matter.

    The Important Questions to Ask At the End of the Day

    • How was your day? Really?
    • Were you feeling peaceful and calm at certain points of your day? If so, you can give yourself lots of points for that.
    • Were you loving and compassionate with Mary when she spilled coffee all over the stuff you were working on, or did you refrain from honking your horn at the slow driver in front of you that made you fifteen minutes late for your appointment? Give yourself even more points, if you said yes. Your day score is getting better.
    • Were you mindful and aware of the beauty around you? Did you appreciate it? Did you whisper a few words of prayerful gratitude? If so, better still.
    • Did you seek stillness and quiet at some point for a few minutes at least? Did you take a moment to just breathe and observe the life force within you?
    • Did you reach out a hand of support or offer a few kind words to another, not because you had it on your to-do list, but because it was something you were inclined to do from the heart?
    • Did you smile often? Did you laugh? Did you find moments of unexpected joy? Did you seek them?
    • Did you love what you were doing or most importantly did you love the people around you?

    Congratulations! All these things make for a great day.

    Is There Room for Improvement?

    Even if you have big beautiful checkmarks beside everything on your to-do list at the end of your twenty-four-hour time block, there may still be room for improvement in the being department. How would you answer the following questions?

    • How was your day? Really?
    • Were you tense, irritable, stressed out in the process of the doing?
    • Were you experiencing rage, impatience, or resentment for more than a few minutes today?
    • Did you complain or criticize a great deal?
    • Did you consciously seek to do more or better than someone else?
    • Were you unkind or unloving to anyone or anything, including yourself?
    • Did you fail to reach out to someone you knew was in need?
    • Did you forget to notice, let alone appreciate, all the beauty of life that was going on around you and in you?

    If you said yes to a few of those questions above, maybe it is time to work on improving the quality of your day and of your life.

    Take Heart: Tomorrow Will be Better

    Don’t be too hard on yourself, though, for you are not alone. Many of us will answer yes to those questions if we are being honest. Most of us spend too many moments of our day diminishing its quality by getting too wrapped up in doing. Even in my recovery, I find myself slipping from time to time back into unhealthy doing.

    Recognizing the problem is the first step to healing. The good news is, from that awareness, we can grow from the less than good days of being. We can begin to experience life the way we were meant to, with peace and joy.

    All it takes to begin the change is three simple steps.

    Steps to improve the Quality of Tomorrow

    1. The first step is to be more conscious, before you drift off to sleep, about how you are living your life regardless of the things you get done or do not get done. Use today as an example. Reflect, learn and grow from the hours you just experienced.
    2. Next, the doing. Of course you will have to do something but prioritize the living component over the doing component for the upcoming 24 hours.
    3. Finally, write a to-be list instead of a to- do list, for tomorrow. It may look something like this:

    Tomorrow I will be:

    • mindful
    • aware
    • peaceful
    • a person who seeks reasons to smile and laugh
    • loving
    • appreciative
    • forgiving
    • thoughtful
    • supportive
    • still
    • quiet
    • faithful
    • honest
    • a person who simply wants to be

    The quality of your life is determined by who you are, not by what you accomplish. We are, after all, human beings not human doings.

    Let’s base the value of our day on that small bit of wisdom and live accordingly. Just be.

    Now settle down and have a good night’s sleep. You have earned it!

    **This post was originally published in September, 2017.

  • Why I Relied on My Ego to Survive but Now Need My Soul to Thrive

    Why I Relied on My Ego to Survive but Now Need My Soul to Thrive

    “Create a life that feels good on the inside, not one that just looks good on the outside.” ~ Unknown

    Since childhood I have been a high achiever. As a kid I was a perfectionist, driven to succeed, to be the best at what I did. I wanted to do well so that both my parents would be proud of me and love me, especially after they divorced.

    At school and college I worked hard to get straight A’s. Anything less seemed like a failure to me. I was always top of my class, and I won awards. However, this didn’t do me any favors with my classmates. They teased me for being a teacher’s pet and bullied me to bring me down a peg or two. I found it difficult to make friends, and I was often left out.

    I spent a lot of my time alone reading, drawing, and painting. These things helped me escape into different world. However, my real passion was dance and my dream was to be a dancer, but I knew how difficult it was to be successful enough to make a career at it.

    My egos job was to protect me and make sure my needs for survival, safety, and security were met.

    It told me I needed to be practical, to go to university and get a degree that would help me get a job with good career prospects and income. However, I found my studies difficult, I struggled, and the voice of my ego, my inner critic, told me that I wasn’t clever enough.

    After university, I didn’t have a gap year to go off traveling or to find myself, like a lot of people did. I did what was expected of me—use my degree to get a good job straight away to start earning my way.

    I wanted to do well in my new job and impress people. However, when I was given feedback in an appraisal, if nine things were positive and only one was negative, I only remembered the one negative. My ego did not handle criticism well. I took everything personally and would get upset.

    I continued to progress in my career, but I felt insecure, and my ego needed praise and recognition from others that I was doing a good job.

    I lived by the saying “Dress for the job you want, not for the job you have.” The managers dressed in smart, expensive clothes, which put mine to shame, and I felt inferior and not good enough.

    I wanted to look the part so I’d have the confidence to apply for promotions and new jobs, so I started to dress like them too, even though I couldn’t afford it.

    When I started a new job, I wore my new clothes as armor, to make a good impression, so that I looked like I could do the job, even though on the inside I was worried that I would fail.

    Society and the media judge success on beauty, thinness, qualifications, wealth, status, and popularity. I compared myself to others and felt I was lacking.

    My self-esteem was tied up in external and material things—getting the highest marks, awards, the best career; how many promotions I got, how much money I earned, weight loss, my appearance, romance, what type of car and house I had… I falsely believed that if I had more, I was worth more.

    By listening to the voice of my ego, I had made my life all about being a successful career woman; however, that came at a price. It was very stressful, and the higher up the ladder I went, the less I liked my job. I didn’t have any friends at work to socialize with, so I used to go shopping at lunchtime and buy things to make myself feel better, although that feeling didn’t last long.

    As I reached middle age, younger people were biting at my heels for my job and started to get the promotions I wanted. They ended up overtaking me and became my boss, even though I felt I was better qualified and more experienced for the role, which was humiliating. I got overlooked and became invisible, excluded, ignored, and bullied. I felt devalued, unappreciated, and worthless. This led to anxiety and depression, and I was let go.

    The rug had been pulled out from under me: I suddenly found myself out of a job. Life events had beaten me down, and my ego was bruised. I went into a downward spiral, I lost my self-esteem and self-confidence, and I wasn’t in a good place mentally to be able to look for another job.

    I felt that I had lost my identity, as it had been built around my career. My ego had always presented my best self and best life to others, so that they could see how well I had done and would be impressed.

    Now that I had no job, my ego told me I was a failure, I was useless, I had no value. My life felt meaningless. I was suffering from depression and anxiety and believed everything my inner critic said.

    As I now spent most of my time at home, I knew I needed to use this time wisely, to take stock of my life, to find out what I truly wanted deep down inside—what would make me happy—but I also needed to start looking after myself.

    I now listen to relaxing music and do guided meditations. I enjoy swimming, as it helps me switch off. I take long walks with my dog in nature or along the beach. While walking, I often talk to myself about what’s on my mind or what’s worrying me, and I pay attention to what’s around me.

    The answers to my problems or ideas just pop into my head, or I see a sign that means something to me, or I have a dream that gives me a message or shows me what I should do next. I realize that this is my intuition talking to me.

    Intuition is an innate sense that we are all born with, but often we dont know how to connect with it. It is an ability to understand or know something immediately based on our feelings rather than facts.

    It is the voice of our heart and soul, the voice of truth and love. Since it is quiet, calm, and peaceful, I didn’t used to hear it. I only heard my ego’s loud, dominant, critical voice and believed everything it said. We can often feel our intuition in our stomach area as a “gut instinct.”

    My soul told me I was loveable. I didn’t need to be perfect or prove myself to others, I was valuable and good enough just as I was, and I was necessary to this life. I could never be worthless, because worth is part of my true self, and no one can take that away from me. I just had to start believing in myself.

    I am a logical, analytical person and good at solving problems and coming up with rational solutions, which made me very successful in my career. I never used to pay attention to my intuition, as it didn’t make sense logically.

    So many times, when going for a new job or buying a house or a new car, I have had a gut instinct that this was not right for me, but my ego has ignored that and done it anyway. My ego’s decision was based on what would look most impressive to others and not what was best for me. Most of the time I later regretted it and wished I’d gone with my gut instinct.

    Problems begin when our soul and our ego are in conflict or out of balance. We feel one thing but do another; we self-sabotage. Our actions are not in line with our true values. We need to align our inner and outer selves to lead an authentic life. Knowing the difference between our soul talk and our ego talk can be the key to finding fulfillment. 

    Our soul knows our true needs before we do. It can clarify what we really want and improve our life. It can point us in the right direction when we don’t know what to do. If we feel off about something, most often that’s our soul telling us it’s not something we should do.

    All we have to do is listen to our intuition and trust it enough to go where it leads. When we are on the right path everything feels effortless and starts to fall into place. The right people, places, and circumstances often turn up just when we need them because we’re putting ourselves in the path of what’s best for us.

    When I first met my husband, he wasn’t my usual type, but I had a good feeling about him. My intuition told me to give him a chance, and I’m so glad I listened to it. He loves me and wants what’s best for me. He is my greatest supporter and is there for me through difficult times, as I am for him.

    Now I just need to work out the other areas of my life.

    I have learned that it’s important when making a decision to base it on logic and facts, but also to listen to my intuition. What is my gut instinct telling me? If all three are aligned, then this is the right decision for me.

    I now recognize when my ego is talking to me, as it is loud, negative, critical, and the voice of doom and gloom, and I try not to pay attention to it. The more I slow down, quiet my mind, and hear and trust my intuition, the stronger and more noticeable it becomes. 

    My intuition told me to start writing as a way to get in touch with my inner most thoughts and feelings, understand myself better, learn from my experiences, and try to make sense of my life, something I hadn’t done before.

    Once I started writing, I couldn’t stop. Words started pouring out of me and triggered strong emotions. I realized that I had unresolved issues from my childhood—fear of abandonment, low self-esteem, and other insecurities—which I had buried and now needed to work on to heal myself.

    I know now that my ego is just my outer self, it is not who I really am. It’s the mask I wear to face the world, to hide my imperfections from others. It’s my position in society, all my titles and roles.

    My soul is my inner self, who I really am behind all of that. It’s my true self. It is something we are all born with; it doesn’t change and it will be with us forever.

    Our soul knows what’s best for us. It is always there for us, to love, protect, and support us, to give us answers and guide us onto the right path, once we learn how to hear and trust it.

    In the first half of my life my ego was in the driver’ seat, and I focused on my outer self. However, it was not a wasted journey, as I learned valuable lessons along the way, and it brought me to where I am today.

    I have now reached a crossroad. It’s time for my ego to take a back seat and for my soul to take over so I can focus on my inner self and begin the journey of finding more meaning in my life.

    I hope whatever journey you are on, you can follow your soul’s wisdom too.

  • If You Think You Can’t Be Happy Until All Your Burdens Are Gone

    If You Think You Can’t Be Happy Until All Your Burdens Are Gone

    “As rain falls equally on the just and the unjust, do not burden your heart with judgments but rain your kindness equally on all.”  ~Buddha

    Our burdens come in many forms. They are our relationships, our responsibilities, and our pasts that haunt us from beneath our consciousness. They weigh us down and prevent us from experiencing life’s true joy.

    Some people have to care for a sick family member most of their life. Some women give birth to stillborn babies. Some soldiers get their legs blown off while deployed.

    My story is unextraordinary: I’m a white, middle-class woman. My life has been easy, and I have no reason or right in this world to feel emotionally oppressed. And yet, for all my life, I’ve felt I was a burden to those around me.

    It all started, as many stories have, with my parents.

    My mother always told me about how she had to purchase books on strong willed children because I was “too much” as a toddler, and she didn’t know how to handle me.

    Both of my parents pushed me to be independent: do it on my own, regardless of whether I was ready. Often, I was. But on the occasion I wasn’t, I wanted to be a good daughter, so I tried and tried until I could do it independently anyway.

    They praised my independence. I also watched them dole out criticism to anyone who relied on others or let others take advantage of them.

    Because I love my parents fiercely, I took this to heart and vowed never to be a burden to them.

    I have spent most of my life fighting to control how others viewed me so that I could assure them that I was not going to be a burden.

    When I was a young adult, a few years out of college, I was forced out of my first (beloved) teaching job. I had nowhere to go and was waiting to hear back from the graduate programs I had applied to.

    Although I never asked them to move back in, my parents told me, “Well, you better not think you’re moving back in with us, because that’s not happening.”

    After picking up the pieces of my broken self, I set off for grad school with my then-husband in tow.

    I married my first husband at twenty-four, mistaking pain for love. He was profoundly troubled—touched by depression, anxiety, and deep-seeded self-loathing, and I was going to save him. I was going to be the force that moved him from “burden” to “power.”

    We fought and struggled and suffered, and as you probably guessed, I did no saving of any kind. I did, however, endure relentless emotional and verbal abuse for years. I wish I could say that our toxic relationship was fully his fault, but unfortunately that’s not the way things work.

    After years of poor emotional regulation skills and believing everything in life is a burden, I treated him like one, too. Communication is a two-way street, and I was an excellent emotional manipulator. After completing grad school and our third year of marriage, I finally acknowledged that our relationship was built on pain, and I divorced him.

    I got a new job and moved to a new state, away from my failed marriage and away from my parents. I met a man who made me feel, for the first time in my life, like I wasn’t a burden.

    As Thich Nhat Hanh said, “You must love in such a way that the person you love feels free.”

    To this day, my husband makes me feel light and free. He sits with all of my emotions, my good ones and my bad ones. He takes my poor communication and bad emotional self-regulation skills in stride and gently calls me out when I make him feel like he is a burden.

    My husband has taught me what it means to love unconditionally and give support without the expectation of anything in return. And he has taught me how to give unconditional love as well.

    Over the years I’ve become progressively better at acknowledging my feelings about being a burden to others and how others can be a burden to me.

    A couple years ago, my mother turned her criticism to one of her best friends who gives money to her adult daughters by paying some of their bills. My feelings of being a burden burned in my heart as my mom raged for over a half an hour about how her friend was wrong to give them money because her daughters would never know how to stand on their own two feet.

    I bit my tongue. Telling her to stop raining judgment on others would only make me a burden on her.

    But it was at that moment that I experienced a turning point. I realized that avoiding becoming a burden to people was becoming a burden to me!

    It’s like the adage, “Don’t be too busy worrying about whether they like you that you don’t even consider whether you like them.”

    The very thing I was avoiding in my life had become the heaviest burden that I was carrying with me, day in and day out.

    Last summer, I watched my dad—after finding his eighty-nine-year-old mother passed away one morning—fail to acknowledge any emotions or grief. Instead, he complained about having to cancel her cable, hire painters for her condo, and the burden of being her executor. And then he commented how much time my mother spends taking care of her ninety-seven-year-old mother.

    He said how much time they’ll have when my maternal grandmother passes away. How much time they’ll have when my brother’s children are in school, and they don’t have to babysit. How much time they’ll have when my mother can retire and doesn’t have the burden of having to work… the list goes on.

    I will not wish away someone else’s life or my time to make my own life a little easier. I will not spend my life waiting for all my burdens to disappear, only to learn that all the joy is gone and there is nothing left.

    The opposite of joy is not pain: it’s numbness.

    If you take away the pains, the joys will be gone too, and you’ll be left feeling empty.

    You cannot remove yourself from being someone else’s burdens (that’s on them). You can’t even remove all your own burdens. But you can move through your burdens and transcend your pain to find more joy in life.

    If you feel you’re a burden on others, understand that every person on this earth deserves connection and support, including you. Needing and asking for help doesn’t make you a burden, and if someone implied this to you or even said it directly, they were wrong.

    If you’re feeling hopeless that people exist who love without any expectations, take heart: they are out there. And when you find them, learn from them how to give unconditional love, and give them that in return. You don’t have to go through life alone.

    If you’re waiting on a time that you will never have any burdens, remember that you can choose where your focus is. It’s easy to ruminate on our burdens and pains. When you find yourself obsessing over what’s weighing you down, gently release the thoughts.

    Find things in your life to build upon joy: relationships, creative practices, or hobbies. These are great ways to interrupt the pain and make you feel lighter.

    And remember that judgments are burdens. Before you judge others, ask yourself what kinds of burdens they might be carrying. You can’t get rid of their burdens for them, but you can help them carry them, simply by being there and listening.

    Rain will fall on your life. We all have burdens and feel like we’re the burden from time to time. But if you can shift your perspective, you can stop your burdens from weighing you down and you can experience all the joy life has to offer. And if you’re lucky, you can rain your joy and kindness on others, too.

  • What Kept Me Stuck on My Ex and How I’m Breaking the Addiction

    What Kept Me Stuck on My Ex and How I’m Breaking the Addiction

    “When you stop chasing the wrong things, you give the right things a chance to catch you.” ~Unknown

    I might be addicted to feeling good. I’m no stranger to pleasure, and I want what I want unapologetically. But there’s a conflict that arises when one of the things I want is distracting me from having an even bigger thing I want.

    My story is so common, it’s almost cliché.

    Man and woman meet on Tinder. They are both vague enough about what they want that they dive in without really knowing where it will go. They develop trust, intimacy, and discover shared values and approach to life. Along the way, they get clearer about what they want.

    Said man and woman decide they aren’t on the same page in terms of where their relationship is headed. They break up so each can happily pursue the thing they want. The problem is, they still really like each other. They still want to stay connected to the other.

    We had been texting and talking on and off—less frequently, but still consistently in those almost three weeks. For the sake of staying connected, I went to dinner with my ex-boyfriend. Twenty days post-breakup, to be exact.

    We flirted. We talked. We laughed. We were brutally honest about how hard it was to sit across the table from each other acting is if we were not boyfriend and girlfriend.

    We felt like we were lying to ourselves and each other. Something about it felt less than authentic.

    As each of us softened around the edges, letting our guards down about what this was “supposed” to be, we decided to just be real with one another. The desire mounted. And then it was like trying to put the brakes on a freight train—it was moving too fast to stop.

    Back at his apartment, the intensity of our desire for one another was undeniable. We succumbed to the immediate gratification of how good it felt to be together. To be so familiar and connected, and yet off-limits enough to be really hot. In the moment, it felt so, so satisfying.

    But in the aftermath? Nope, I was not satisfied at all. I woke up feeling like I’d lost twenty days worth of traction in creating the space in my life to allow for the relationship that I really want to become available.

    Now I was back to being tangled up in my feelings about how much I really care for this man, and why can’t this work, and blah, blah, blah. I felt really torn, and like I was experiencing the feelings that led to the breakup all over again. And I was so frustrated because I should know better.

    When we had been together, my ex was perfectly happy with the way our relationship was going. It was connected, extremely intimate, but still casual enough. I was the one who wanted more. I wanted to put a stake in the ground and grow something.

    Given this, I knew I couldn’t expect him to be the one to cut things off. Why would he? If I really wanted the bigger relationship that I know is possible (with someone who wants to give it to me), I was going to have to put on my big-girl pants.

    I was going to have to end my addiction to feeling good. I was going to have to stop indulging what would feel good now in pursuit of feeling better later.

    It’s like deciding you want to get in shape. You commit to getting up early the next day to go for a run. But later that day, you decide you really want ice cream. So you indulge.

    And then the next morning comes. Your body feels heavy and hungover from the sugar. The idea of running seems pretty miserable, let alone actually doing it.

    Getting in shape starts to feel a whole lot less appealing, and maybe more ice cream is a good idea. The whole thing unravels. You settle for ice cream instead of having a body that functions in the way you really want it to.

    But overdosing on ice cream always gets old. There comes a moment when the voice of the bigger thing creeps up again and haunts you. “Wouldn’t it be great if your body felt better? Wouldn’t you like to be able to climb stairs without the heavy breathing? How would it feel to wake up in the morning with your back not hurting?”

    At some point, you have to decide which one is more important to you: feeling good in the moment or feeling better in the long run. One calls for more discipline, postponing gratification in pursuit of the bigger thing. The other feels really good right now, but a lot less so later.

    Sometimes acknowledging the big thing we want is painful. Painful because we don’t really know if it exists, or if we can have it. It’s vulnerable to wonder if you’re spending energy on something that may never come to be.

    Add to it the question of “Did I let something really wonderful get away because I was so attached to it being on my terms?” and it’s a wonder I’m not completely paralyzed into settling.

    But in my world, settling isn’t an option. The voice of the bigger thing is really loud, and it won’t let me forget it or discard it in favor of something more readily accessible (not for long, anyways). I consider this a really inconvenient but poignant gift.

    As soon as my car pulled into my driveway, I dialed the phone. “I need us to not have any contact for the next two weeks. Maybe more. I’ll let you know. I hate that this is so difficult, but I know we will find the way that is right for both of us.”

    It’s time to cut the addiction. I know the withdrawals are going to suck for a while. But the days ahead will be better. The days when it is out of my system, and I can get back to the things I know for certain, instead of chasing my next fix.

    **This post was originally published in September, 2017.

  • How to Cope with a Toxic and Estranged Family Relationship

    How to Cope with a Toxic and Estranged Family Relationship

    “Letting go doesn’t mean giving up, but rather accepting that there are things that cannot be.” ~Unknown

    You two are family. Maybe you grew up with them and were by their side for a huge chunk of their life. There was a lot of laughing, crying, and sharing. Some fighting too.

    You know how their brain works probably better than anyone else. But sometimes, in adulthood, those closest to you can become unrecognizable—estranged, cold, and careless. For no apparent reason, you find yourself shut out of their life. Your peace-feelers are increasingly rejected. You’ve been left out in the cold.

    There is always a reason why people turn out the way they do. But, sometimes the metamorphosis is so gradual that it sneaks up on you, and one day, you wake up and wonder, “How did it come to this?”

    You want them back. So you start to question and blame yourself. Was it the time I chose to go to the party instead of keeping her company? Was it when I used his things without asking? What did I do to deserve this? What can I do to make it better?

    While it’s good to ask yourself such questions, sometimes the lesson you are meant to learn is to let go of the memory of who they were and accept who they have become.

    This is based on my own relationship with my sister. We’d always been close, and when I was growing up, I looked up to her as my role model. I was shy, nerdy, and runty. She was pretty, popular, and good at sports.

    But after she went to college and, four years later, I followed suit on another continent, our lives didn’t really intersect. When we did meet, we’d butt heads about a lot of things. She had grown bitter in the years post high school, while I’d grown up, become assertive, and was impulsively exploring the world. Still, despite our differences, I thought we’d always be there for one another.

    Then she got married to a man who doesn’t get along with me or our parents. They began living in a strange emotional autarky.

    She grew very cold, defensive, and resentful toward our family and began to cut me out of her life. I tried to reach out and mend the relationship, but she refused to open up. She’s always been proud that way.

    One day when I told her I loved her and wished we could be close like before, she replied, “That was a long time ago.”

    Over the last few years, the relationship has really gone downhill. I’ve struggled with the hurt of “losing” my sister, as well as feelings of self-blame as I struggled to find a reason for her change. I have racked my brain for memories of what I could’ve done wrong, but my mind draws a blank.

    Then, I decided I didn’t want to dwell on feeling hurt any longer. I didn’t want to keep longing for and trying to rekindle the sisterhood we once had.

    I have come to realize my sister is not the person I once knew, and I have to accept that, learn to let go, and move on. That is how I decided to take certain decisions for the sake of my own happiness and mental health.

    I hope this advice can help those who may be experiencing a toxic and estranged relationship with a family member with whom they had once been close.

    1. Identify in what ways the relationship may be toxic and how it makes you feel.

    A toxic relationship can manifest in many ways. Perhaps your relative always puts you down, lacks empathy, acts passive-aggressive, or ignores you when you speak.

    Once you have pinpointed the person’s patterns of behavior, become aware of how this affects your mood, body language, energy levels, self-esteem, and peace of mind. Knowing how to recognize toxicity and its effects is the first step to understanding your feelings and empowering yourself to deal with the situation.

    2. Accept that you may never find the root cause for your relative’s behavior.

    People do therapy for years—there’s never a simple answer. You may be able to talk to your relative to find out why s/he acts a certain way. You may not. Sometimes, the reason why a person treats you badly may not have anything to do with what you’ve done, but might just be the way they process and respond to their own life experiences. Hardships may strengthen one person and make another bitter.

    In any case, try to reframe toxicity by understanding it tends to come from a place of unhappiness or discontent. People’s hurtful actions will then become less hurtful to you when you realize they reflect their inner state rather than you.

    3. Do not normalize toxicity.

    If you have done nothing wrong, don’t forget it is not normal for anyone to continually be negative, inconsiderate, and hurtful toward you. It is very easy to lose perspective about what is right and wrong, especially when you are constantly justifying a person’s behavior with stories of their past traumas or hardships.

    People tend to make concessions for difficult or estranged loved ones because they wish to forgive and forget, avoid conflict, or do not want to push the person farther away. Empathy is good, but it cannot be used to keep making excuses for terrible behavior. Sometimes you need to set limits and say “enough!” before such behavior becomes the new normal.

    4. Don’t expect anything from your estranged relative.

    Yes, you might expect your family to have your back because you’d do the same, but don’t count on it with an estranged relative with whom you struggle to maintain a relationship. I’ve learned not to be dependent or expect any help from my sister, even though I grew up believing that’s what siblings should do for one another.

    5. Realize it takes two people to fix a relationship.

    As much as you try, if the other person is not ready or not willing, you may not fix much. The relationship will remain toxic for as long as the person is unable to change. You cannot blame yourself for it. You have done your best.

    6. Decide how much space you want to give them in your life.

    You will probably encounter your relative again at family gatherings, or you may need to communicate with them about family matters. In this case, minimize the amount of time you spend in their presence and keep communication to a minimum.

    Sometimes, though, you may need to cut them out of your life entirely, whether permanently or momentarily. Keeping a space open for them and constantly making the effort to reach out is emotionally exhausting.

    Once you have deemed you have tried enough and done your best, don’t feel guilty about drawing the line and deciding that enough is enough.

    7. Don’t bottle things up.

    Communicate your feelings to people you trust. If the person knows your relative, you may learn that they also share the same feelings of hurt and disappointment in dealing with him/her.

    Talking through your feelings is therapeutic and helps you acquire perspective about the situation.

    In my case, my parents also have a toxic relationship with my sibling, and I found that letting them talk about it and encouraging them not to bottle things up has been a great release for them.

    8. Refrain from frequently gossiping about your relative, especially to a wide circle of people.

    There is a difference between sharing your feelings with people you trust and constantly focusing all conversations on this individual and what s/he did or said. You risk getting into the habit of speaking badly of someone, and the conversation will often just keep going around in circles. Also, the negative talk can return to your relative’s ears and feed the cycle of negativity and estrangement.

    Instead, decrease the mental and emotional energy spent thinking about your relative, and focus on the positive aspects of your life and your loved-ones’ lives.

    9. Don’t give your relative an opportunity to blame you.

    People like my sister are often extreme narcissists who blame everyone but themselves. It is important not to give him or her ammunition for this blame-game. If he/she always shows up late, acts rude, never tidies up, or uses your things, resist the temptation to do the same in return. Do the right thing and s/he won’t be able to reproach you for anything.

    10. Accept you may not be able to have a frank, heart-to-heart conversation.

    My sister goes through life demonstrating a character devoid of vulnerability or weakness. If you are faced with an emotionally inaccessible and excessively proud individual, you may have to accept the fact that you may never have that cathartic moment of truth you so crave. Strive for closure on your side and move on.

    11. Shift your focus.

    Do not dwell on the pain and hurt of “losing” a relative. Don’t focus on trying to grapple with the toxic relationships in your life. Build upon the positive ones you have instead. Accept the cards that life has dealt you and make the best of them. Live your life and cultivate your soul. Be content and grateful for what you have and who you are, for that is more than enough to fill a heart with happiness!

    **This post was originally published in October, 2017.

  • Why Highly Sensitive People Make Amazing Life Partners

    Why Highly Sensitive People Make Amazing Life Partners

    “Our relationships are a reflection of the relationship we have with ourselves.” ~Iyanla Vanzant

    Looking back at my life I see that all of my romantic relationships up until now suffered because I didn’t recognize or value my sensitivity.

    For much of my life I thought there was something wrong with me. I was too quiet, too shy, not interesting enough in group settings, too easily hurt, too easily overwhelmed and stressed. I judged myself for being irritable when I didn’t feel rested. I was easily bored with surface conversation and craved deep intimacy, but thought maybe that was silly and unrealistic.

    For years, all of this made my love life challenging and downright difficult to navigate.

    Though I did find a good match in my first husband, eventually my own self-contempt and inability to accept and honor of my own qualities—the guilt and shame I walked around with much of the time—along with my lack of insight into how to work with my trait, led to my first marriage’s demise.

    My ex had the exact same experience within himself (I happen to know this because we are still wonderful friends). As you may have guessed, we’re both highly sensitive people (HSPs).

    HSPs often reject themselves, as my ex and I did. When we don’t understand our trait well enough, we tend to not value ourselves.

    This is not a surprise, really, because our culture doesn’t yet fully recognize and celebrate us for our strengths—it actually does the opposite—so why would we know how to value ourselves?

    The heart of most relationship problems for everyone—HSPs and non-HSPs alike—lies in a sense of insufficiency on some level. To have thriving, loving, healthy relationships we need to deeply love and accept ourselves.

    It took me some hard lessons and some real courageous work on myself, but now I am so proud of who I am, and my partnership reflects that health. I have a joy-filled, fun, deep, lovingly connected relationship with the man of my dreams.

    When I look at what enabled me to feel so sure of myself as a wonderful person and wife, I know the key was learning to see, appreciate, and honor my sensitivity.

    Because we HSPs are amazing. We make the very best partners when we take our well-being seriously, rid ourselves of our insecurity, and feel deep down good about ourselves.

    I’ve made it my mission to help other HSPs accept and nurture their trait so they can have the relationship they really want. I want you to see your own value and beauty!

    Here are some of the many ways you make an amazing partner, when you are healthy, centered, and honor your trait:

    ~You are naturally conscientious, compassionate, and very caring, so you are great at being supportive or loving when your partner needs it. You want the best for them. They feel and appreciate this.

    ~You are aware of your partner’s feelings and subtly attuned to what they’re experiencing (almost as if you can read their mind, sometimes before they can!). You easily pick up on their subtle cues, which helps them feel understood and cared for. With good skills in place, this ability can also help de-escalate conflict quickly, keeping your relationship harmonious.

    ~You see the best in others, even the subtle beauty and goodness that others easily miss, and you believe in that part of them strongly. Because of this you can draw out your partner’s gifts and be a great source of confidence building and affirmation for them. They will feel very loved.

    ~Your love of meaning and beauty in all forms enriches your partner’s life. You point out and expose them to beauty and depth they may have missed otherwise (including their own inner beauty).

    ~You are loyal, great at listening, creative, and dynamic. You are complex. This makes you a fascinating and safe person to spend one’s life with.

    ~You experience love and joy intensely, as well as other positive emotions. You are full of life and share that with your partner.

    ~You are a loving, calming, grounding presence. You emanate this to your partner and it nourishes them.

    ~Though it can take a long time to make choices, you are so thorough and intuitive, when you finally do reach a decision it’s usually a good one that benefits both you and your partner.

    ~You reflect and work things out inside yourself at length. This can lead to great self-awareness, which can enhance your ability to grow and flourish in your relationship, especially as you learn to be honest and open with your partner.

    ~You like to process what’s going on in your relationship and get to the heart of the matter with your partner, which you do well because you are deeply insightful. This helps you both better understand yourselves and your relationship.

    ~You have a knack for seeing the big picture—all sides of the coin. This gives you strength and perseverance to work through things when relationship challenges arise.

    ~You thrive on depth and complexity. In a love relationship this means you will be dedicated and willing to work hard at creating truly meaningful connection, making it more likely to have a rich and healthy committed relationship!

    See how amazing you are? I could go on and on…

    You really are worth celebrating and loving deeply. Right now, pause for a moment and just take that in. Let it fill you with a sense of pride. Let it touch and start to wash away old pains of not being good enough.

    It’s essential to believe in ourselves. We must do this so thoroughly that we can honestly look at and accept the less ideal parts of our trait, as well. From there we can muster the courage and commitment to address those more challenging aspects and work with them wisely.

    Otherwise, we risk bringing out our worst side: someone who can be grumpy, judgmental, intolerant, demanding, anxiety riddled, resentful, picky, needy—someone our partner needs to walk on eggshells around, which is a death sentence for intimacy.

    When we do honor and manage it well, we show up beautifully.

    I interviewed my husband one day about what he loves about me. As you see, most of what he said has a big connection to my sensitivity:

    “With you I feel so cared for, seen, and loved for who I am. I feel you really get me. You are so kind, loving, and caring; you sparkle with life. You are so compassionate.  I’m in awe about how deep we can go in conversation and how in tune we can feel. Life is so meaningful with you, and being with you makes me not just want to grow into a better and better person, but to really do what it takes to actually do so.”

    I feel so much love. The tenacity and effort it took to get here was more than worth it. I would do it over and over if I needed to. Because, as an HSP, being in such a flourishing, deeply loving relationship is so fulfilling.

    **This post was originally published in February, 2019.

  • Why Feeling Anxiety Was the Key to My Happiness

    Why Feeling Anxiety Was the Key to My Happiness

    “Lean into the discomfort of the work.” ~ Brené Brown

    Anxiety was the core of my existence for decades.

    When I look back at my life over that time, what comes to mind first is the constant tension in my chest, a knotted stomach, and a lump in my throat.

    From the outside, my life looked great. I was college-educated, had a good job, was in a relationship; I lived in a nice place, had a decent car, and enough money to buy organic food and a gym membership.

    But I was miserable.

    Not only was I anxious all the time, worrying that people would judge me, I felt like I couldn’t feel happiness.

    Even when the situation around me was a happy one—a surprise birthday party for me, getting gifts on Christmas, a lazy Sunday morning with nothing to do but enjoy a nice cup of coffee, or a hilarious scene in a comedy movie—true happiness never seemed to surface.

    Those were all my favorite things, but I couldn’t feel the happiness in my chest and my gut. I felt like I could only intellectualize happiness.

    All I really felt was discomfort, and not just because of my anxiety but because I was constantly resisting it. I refused to accept sadness and fear as perfectly normal emotions. I thought I shouldn’t feel them, so whenever I felt that familiar tension in my mind and body, I shut down, trying to block out all the negatives.

    My Resistance to the Discomfort of Anxiety Blocked Me from True Happiness

    We can’t turn off one emotion without blocking the others. It took me a long time to learn this. In my journey to learn how to stop worrying about what other people thought of me, practicing meditation to calm my body and strengthen my mind, or learning how to deal with heartache in a healthy way, I began to lean into the discomfort.

    By that I mean I gave the tension and discomfort permission to be there. It’s like the difference between trying to pull your fingers out of a Chinese finger trap as opposed to pushing your fingers together to loosen the grip of the trap so you can eventually wiggle your fingers out.

    Years of anxiety left me feeling numb. I thought I would never truly feel happy. That was for lucky people. Or people were just lying about how happy they were.

    But as I progressed along my journey, leaning into the discomfort allowed it to flow through me instead of staying stuck.

    I leaned into the discomfort physically, mentally, and emotionally. I would sit there and breathe slowly, relax the tension and resistance in my body, and allow the discomfort to be there. I would think, “Okay, this sadness is uncomfortable. I feel it in my stomach and my chest. I give you permission to be here while you work through me.”

    And I would sit and watch the emotion instead of fighting it. It brought the wall down. I would feel the intensity lessen as I was compassionate toward it and to myself. I felt it shift. Sometimes it went away completely. It made me feel more in control. Which is a funny irony, gaining control by letting go.

    Our Emotions Can Become Stuck in our Bodies

    When our stress response is triggered, it sends cortisol and adrenaline through our veins to give us the energy and motivation to fight or flea. Once the danger has passed, if there is extra adrenaline in the body, we mammals naturally shake it off to burn the rest of it.

    For example, if you almost get in a car accident, you might notice your body shaking after. Or maybe you laugh out loud (even though it’s not ha-ha funny). These are ways we naturally “finish” our stress response.

    But us smarty-pants humans often stop this process from finishing. We get stressed at work and hold in our emotions so we don’t look weak. We experience a loss, so we hold in laughter because “it’s inappropriate” to feel happy right now. We feel sad or afraid and we stuff it down to ignore it.

    All this ends up leaving us disconnected from our full emotional experience. You can’t deny fear without also blocking joy. You can’t hide from sadness without also hiding from happiness.

    Paradoxically, by leaning into the discomfort, without fear, without judgment, we get closer to happiness.

    Without Anxiety, I Cry More

    Today I no longer “suffer” from anxiety. Sure, I get anxious if I have something important coming up—that’s perfectly natural. But I accept that anxiety and let it move through me instead of fighting it and shutting down.

    For the most part, I’m the chill person I’d always hoped I could become.

    And the funny thing I’ve noticed lately is how much more I cry. Not tears of sadness, but of happiness, pride, appreciation, and gratitude.

    I watch the news every day, and there’s almost always a feel-good story at the end. So nearly every day as I sit there sipping my coffee, I look forward to that energetic surge swelling up from my gut, through my chest, up my throat, and watering my eyes.

    Watching a talent show like America’s Got Talent, I cry every time someone does a great job feeling incredibly proud of this stranger who I know nothing about.

    I love feeling genuinely happy for others. It’s something I never fully appreciated before. I couldn’t embody the emotions even when I mentally knew “this is great.”

    If you find yourself feeling numb to happiness, know that there is hope if you’re willing to start letting yourself feel the full range of emotions.

    It may take some time, but don’t be afraid to lean into the uncomfortable feelings that arise. Anger, frustration, shame, envy—none of these feelings are “bad.” And they won’t consume you. You just have to open up, feel them, and let them naturally pass.

    Relax your body, focus on your breath, and let the energy of the emotion work its way through. Know that this is only a moment that is uncomfortable. It isn’t causing you long-term harm, and it won’t damage your body (note, if you feel truly unsafe during a practice like this, it is better to do so under the supervision of a licensed mental health professional).

    It’s like the story of the second arrow. A soldier got hit with an arrow and it hurt. Pain happens, right? When that soldier started shouting in anger, upset that this shouldn’t have happened, wailing over the unfairness of it all… he created suffering on top of the pain.

    If you were watching this soldier, you would know that if he were to just sit, take some deep breaths, and relax his body, the pain would lessen. That resistance to the pain created more physical pain as his body tensed up, and mental pain as he fought the idea of what happened.

    Here are a few resilience-building practices that can further teach you the art of letting go and leaning into discomfort:

    • Relax your body in cold water instead of tensing up
    • Resist quenching an urge like eating a cookie when you know you aren’t hungry or reaching for your phone when you feel bored
    • Mono-task instead of multi-task, especially when you feel worried about getting things done

    And as you work through the emotions that arise in these scenarios, be sure to speak kindly to yourself.

    On your journey through your anxiety, or whatever “negative” emotion you’re tempted to resist, know that you might come across some interesting things, like joy and crying, and it’s all so worth it.

  • How to Be Present and Peaceful When You Can’t Stop Thinking

    How to Be Present and Peaceful When You Can’t Stop Thinking

    “Rather than being your thoughts and emotions, be the awareness behind them.” ~Eckhart Tolle

    When I first started practicing Zen (or presence), I used to believe I could become completely thoughtless. Making my bed, no-thought. Washing my hands, no-thought. Walking around, no-thought. Imagine the spiritual experience!

    But it wasn’t like what I thought it would be.

    The reality is my mind was on full throttle all the time. No matter what I did, there would be a billion thoughts popping out from my head, preventing me from having even a moment of peace. Then I would yell at myself, “Okay, enough. Get out of your head now! Stop thinking!”

    In a panic, I thought about all those concepts I’d learned. “Now which technique do I use?” I’d think to myself, “What would a master do? There must be something I can do to silence my mind…”

    The harder I forced myself, the noisier my mind became. I tried so hard, but I just couldn’t do it. In fact, it just made things worse. My thoughts and inner dialogue would run even wilder. I was frustrated and angry with myself.

    During my first few years of practicing Zen and meditation, I was never at peace. Not even close. But I didn’t give up.

    As I learned more about spirituality, I finally found the answer. I was too hung up on killing my thoughts. I became obsessed with them, even though they were the very things I was trying to get rid of. As soon I realized that, I finally let go, and now I feel free.

    Here is what I learned, and how you can do the same.

    1. Understand it is impossible to silence your mind.

    It’s human to have thoughts. It means you have a healthy and functioning brain. We don’t need to get rid our thoughts at all. Why?

    Just like our eyes see, our ears hear, our nose smells, our tongue tastes, and our body feels, our mind thinks. If you want to get rid of a specific function, you will have to destroy the corresponding organ. The underlying message is simple: No one has a mind without thoughts, unless he or she is dead.

    When I tried to stop my mind, I was actually doing the impossible. Just as I can’t make my eyes not see and my ears not hear, there is no way I can make my mind not think.

    2. Don’t judge yourself.

    A quiet mind is not a mind with no thoughts. Rather, it is a decision you make to embrace every emotion and thought within you.

    Here’s the irony: When you embrace all your thoughts without judgment, no matter how annoying they are, your mind will calm down.

    So don’t resist your thoughts. Don’t beat yourself up for thinking too much. If you do, you are giving yourself unnecessary stress and anxiety. Thinking is the core function of your mind, and you are going to hear mental dialogue whether you like it or not.

    If you try to fight it, you resist what is inevitable. The more you fight your thoughts, the more you amplify them. Being non-judgmental is the key to stillness. Be okay with whatever thoughts you have, and true inner peace will come naturally.

    3. Separate analysis from action.

    I love to hike. When I get to the foot of the mountain, I don’t really think ahead. I focus only on the individual steps that lead me to my destination. With each step I take, in each passing moment, I admire the scenery and I savor the smell of fresh air. It’s a great way to become present.

    The reason I can do this is because I know where I want to go, how to get there, and the purpose of my hike beforehand. This way, I clear my mind of all analytical thinking—about the past and future—and I can get into the present more easily.

    Whenever you analyze, you are always thinking into the past and future. This takes you away from the beauty of the present moment.

    Of course, challenges and unexpected things happen. But as you deal with them with a defined purpose, your thinking stays within the present rather than thinking ahead, worrying, and giving yourself unwanted stress.

    Separate analytical thinking from action. Plan beforehand. Know exactly what to do before you start. Have a clear purpose and defined steps you would take.

    4. Focus on what you are doing.

    Do you meditate?

    When you meditate, you need a focus. It could be your breath or a mantra. This restrains your mind from wandering. Like the Buddha said, your mind is a dancing monkey. It is always looking for ways to escape from the present. On the other hand, a focus is like an oak tree that grounds you in the present.

    To stop the monkey from breaking away, you tie a rubber band between the two. Whenever the monkey goes too far, the band snaps him back to the trunk of the tree.

    How do you do this in your daily life? Unlike meditation, many of our daily tasks are habitual. Things like using the bathroom, taking a shower, eating, and walking are very hard to focus on.

    This is because your brain automates these tasks to save energy. This isn’t a bad thing, but now that your mind is freed up, it begins to babble non-sense. It starts wandering to the past and future.

    Luckily, you can use these tricks to increase focus and stay present:

    Mentally remind yourself of your present action.

    Use self-talk to direct your focus back to the present moment. For example, when washing your hands, repeat in your head, “I am washing my hands. I am washing my hands. I am washing my hands.”

    Focus on your senses.

    Direct your attention back into your body and out of your head. For example, when taking a shower, observe how water trickles down the surface of your skin. Inhale the fragrance of the soap. Enjoy the warmth. Listen to the sounds of flowing water.

    Do things differently.

    Make things more challenging. A classic technique all Zen masters use is to do everything in slow motion. This may sound easy, but it’s not. You will have a hard time doing things the way you want to. As a result, you are forced to act consciously instead of acting on autopilot.

    5. Return to focus whenever you wander away from it.

    Let’s go back to the oak tree-monkey analogy.

    At the beginning of your practice, your focus may be weak. Instead of an oak tree, it is more like a sprout; a monkey can easily uproot it.

    But don’t give up. Plant another tree. Bring your awareness back to your focus whenever your mind wanders away from it.

    Yes, that tree will probably be uprooted too. But each tree you plant will have its roots deeper and its trunk stronger than the time before. Likewise, your focus becomes stronger each time you return to the present moment.

    In this sense, mental noise is actually a good thing. It is an opportunity for you to become aware and strengthen your presence.

    Presence is One Simple Choice

    More than likely, all this is hard for you right now. All those concepts, techniques, and teachings you learned are complicating things so much that they don’t help you anymore. Worse, they make you even more stressed.

    If you really want a quiet mind, you have to throw all these concepts away, at least for the time being. Instead, start making everything in your life a practice. Learn not to judge yourself. Learn to be okay with whatever happens, and relax.

    You may not be able to do this at first, but it will happen. And when it happens, you will feel a click in your brain. On the outside, you will still be you. But on the inside, you will be overflowing with tranquility.

    This is not because you have silenced your mind. Not because you have banished all your negative thoughts. Not because you have mastered a lot of techniques.

    It is because you are okay with whatever happens. You are okay with negative thoughts. You are okay with a noisy mind. You are okay with interruptions and distractions. And when you are okay with whatever happens, you don’t hang on to them. In other words, you learn to let things go.

    Until then? Change the way you see your thoughts, and change the way you deal with them. All it takes is a little commitment and practice. This is your first step. One simple choice.

    And soon, you will have the inner peace you have always dreamed of.

    **This post was originally published in February, 2017.

  • How to Stop Rescuing Other People to Feel Good About Yourself

    How to Stop Rescuing Other People to Feel Good About Yourself

    “If your compassion does not include yourself, it is incomplete.” ~Jack Kornfield

    It seemed like the natural thing to do.

    A middle-aged man had dropped his keys near me. I jumped up, hopped over, picked the keys up, and gave them back to him.

    Not so unusual, except I had a badly twisted ankle after slipping on a walking holiday and needed to rest it while the pain and swelling went down. I struggled back to my seat, wincing.

    It was a small incident but symbolic of my rescuing, codependent, instinctive habits at the time. If something needed doing, I would be the one to do it. If there were a problem around, I’d jump to fix it.

    Of course, I could have just called out to the man and pointed at his keys from where I was sitting. But I felt like I had to do it myself.

    I thought that’s what ‘being good’ was. And the harder something was for me, the more ‘good’ I thought I was being.

    When Trying Harder Makes It Worse

    It was part of a whole guilt-driven people-pleasing pattern. Other people’s appreciation gave me brief relief from feeling bad about myself. It was a temporary pass into being okay.

    Over the years came relationship breakdowns, career misfires, and increasing anxiety and insecurity.

    Whenever there was a problem in a relationship, I considered it my job to fix it. Though my intentions were good, this actually created a sense of separation. Instead of being in the relationship, I became more like a mechanic looking at it from the outside.

    As for work, I took on so much that it left me stressed and created a distance from my colleagues. I thought they were acting coolly toward me because I wasn’t doing enough, but the opposite was actually true—I was doing too much.

    I didn’t recognize at the time how my actions were affecting the balance of my relationships. I couldn’t understand why I kept failing.

    I’d always been taught that if I wasn’t succeeding, the answer was to try harder, but the harder I tried, the worse it got.

    So I tried therapy. Naturally I tried to be the best therapy client.

    I did all my homework, read all the books, and often turned up with ‘helpful’ notes for the therapist. Of course that didn’t work either.

    Learning about what I was doing wrong made it worse. Now I had a whole new set of things to beat myself up about. I was even failing at therapy!

    I was pointing in the wrong direction, so going further just got me more lost.

    Seeing Through New Eyes

    “The real difficulty is to overcome how you think about yourself.” ~Maya Angelou

    The turning point was realizing my cruelty. My kindness to others had blinded me to how cruel I was being to myself. Trying harder and beating myself up for where I was failing was just more cruelty.

    However much I did, no gold star was ever going to come from outside to officially certify I was “enough.” If I was to become a truly kind person, I needed to start learning to be kind to myself.

    It was hard. I had to stop constantly being the most helpful person around. But in my mind, at least, that’s who I was. My profession, my relationships, and my identity were all based on that. If I wasn’t that, what was left?

    I was like an addict in withdrawal. Without the regular feel-good boosts of appreciation from others, I had to face all the difficult feelings I’d had about myself for as long as I could remember—the guilt, fear, and insecurity I’d developed when I was a sensitive kid who felt like he didn’t belong and always thought he had something to compensate for, atone for, or prove.

    But at least I was now pointing in the right direction, so every step was progress.

    Each week was a little better than the last. Spotting when I was being too self-critical and learning to be kinder. Holding back from fixing a problem someone could easily fix for themselves.

    For example, unless my partner specifically asked me to help solve a problem for her, I learned to empathize, encourage, and support her so she could work it out for herself.

    Stepping back meant some things didn’t get done, took longer, or went wrong. But sometimes they went better than if I’d tried to fix them. Who knew? And sometimes the person asking decided it wasn’t important after all.

    More importantly, though, by learning to hold back, I was allowing others the space to develop while weaning myself off the quick, feel-good boosts I got from helping others.

    Of course, this didn’t happen overnight. Changing deep patterns takes time. But each small change sets you up for the next one. It’s a gradual positive, self-reinforcing cycle.

    So what did I learn?

    Be Your Own Best Friend

    If people tell you that you are your own worst enemy, how about becoming your own best friend?

    Many of us are better friends to others than we are to ourselves. We’re kinder, more supportive, and more willing to stand up for their needs.

    You’ve heard the “golden rule”: “Treat others how you would like to be treated.” That holds true the other way too. Treat yourself how you would treat a good friend.

    If you wouldn’t say something to a good friend, don’t say it to yourself.

    If you wouldn’t ask a friend to put up with something, don’t put up with it yourself.

    You’re as much a part of nature as they are and just as important. Plus, looking after yourself is your job!

    Make Friends With Your Flaws

    You’re not perfect.

    Big news: No one else is either.

    Even bigger news: You don’t have to be. Thinking you have to be perfect is part of the problem.

    You don’t have to make up for simply existing. You don’t have to be gooder than good.

    No one can give you the gold star that certifies you as “enough.” And you can’t get it through your accomplishments, how good you have been, or how many people you have helped today. You have to learn to give it to yourself. It’s your basic pass for being part of nature.

    This doesn’t mean you’re perfect. You’re not. It means making friends with your flaws.

    Support Yourself

    There’s a humorous office sign that reads, “The beatings will continue until morale improves!” We laugh at the sign, but many of us carry an idea that the harsher we are to ourselves, the more likely we are to change.

    The opposite is true. Research shows that people who are compassionate toward themselves are better able to take on feedback, grow, and change. They find it easier to adapt because they’re already comfortable with themselves.

    They’re less fragile because their whole sense of identity isn’t on the line. They know that what they did isn’t who they are. They can open up, connect, and learn.

    Self-compassion doesn’t mean glossing over your failures or challenges. It means supporting yourself while you’re putting them right.

    Stop Putting Yourself Last

    You’re not so special that you need to be last.

    This isn’t about becoming selfish. It’s about balance. You’re as deserving of love and good things as anyone else. Not more. Not less.

    You might need to learn how to be more assertive. That could be difficult at first. Support yourself while you’re learning.

    Be Patient

    It isn’t always easy. It takes time. But once you’re pointing in the right direction, you’ll start feeling better each week. And as you feel better about yourself, you’ll feel less of a need to be everyone else’s hero in order to receive their appreciation and validation. And you’ll become as good a friend to yourself as you are to everyone else.

    **This post was originally published in December, 2018.

  • Why Strong Chemistry Doesn’t Always Lead to a Strong Relationship

    Why Strong Chemistry Doesn’t Always Lead to a Strong Relationship

    “The meeting of two personalities is like the contact of two chemical substances: if there is any reaction, both are transformed.” ~C.G. Jung 

    Everyone says it. They say chemistry is a must. I know I say it. But why do we say this?  What exactly is chemistry, and is it really the best indicator of a good partner?

    The man I had the most chemistry with (we’ll call him Tim) treated me like an option and was never particularly concerned with my needs, desires, or feelings.

    I remember the day I met him, and he opened the door and flashed his ear-to-ear grin. I literally said to myself, “FML, this guy is going to break my heart.” Despite knowing he would, and despite his treatment, I stayed with him in a long-distance, off-and-on relationship for two and a half years. Oh, and yes, he did break my heart.

    Not only have I done this once, but I’ve done it SIX times!

    Why did I place my feelings for him and my desire to be with him over my own sanity, my security, and my needs? Why do we do it over and over again? Why do we value chemistry over caring?

    What is Chemistry?

    According to anthropologist Helen Fischer, chemistry is really a mixture of hormones (testosterone and estrogen) and neurotransmitters (dopamine and serotonin). In her book Why We Love, she lays out a framework indicating there are four distinct personality types, each made up of varying degrees of hormones and neurotransmitters.

    The Four Personality Types

    • The Explorer, defined by high dopamine activity, is adventurous, novelty-seeking, creative
    • The Builder, with high serotonin activity, is cautious, conventional, managerial
    • The Director, pumped up with testosterone, is aggressive, single-minded, analytical
    • The Negotiator, more estrogen-influenced, is empathetic, idealistic, a big-picture thinker

    But, underlying this biological chemistry is a psychological chemistry, which is when we are seeking out someone to heal the damage done in our childhood. This chemistry is where our problems come in.

    Most of the time we don’t know that we are drawing this parental figure toward us in some quest to get them to do things right by us this time, thereby fixing our wounded hearts. Sometimes we know it, but we keep moving forward anyway.

    With Tim I knew immediately. I felt his avoidance and his emotional unavailability. My intuition told me to run the minute I met him. Unfortunately, my hormones, my soul, and my heart told me otherwise, and I continued a pattern of push and pull, love and disdain for over two years.

    With all of my other boyfriends and even my husband, it wasn’t so obvious. Some it showed up later and some were worse than others. But I felt an immediate connection with every single one of them and went from being single to being in a relationship within a matter of days.

    So, Is It All Or Nothing?

    Not once did I take the time to determine how they treated me. Not once did I take the time to observe their behaviors and their willingness to meet my needs. I let chemistry and my feelings toward them override common sense.

    This isn’t to say they are to blame or that they were bad guys, because they weren’t. My childhood issues were running the show and have been since I can remember.

    Every one of them had the same characteristics. They were all kind, honest, good guys. But none of them seemed to care about my needs as much as their own. Life was all about their wants, needs, and desires, and I was supposed to just accept it. Unfortunately, I did accept it. I took it for as long as I could until I eventually left.

    However, this is not a healthy way to interact in a relationship. I was at fault for settling and not speaking my mind and discussing my needs. I suppose I felt that I was lucky to get their crumbs, and if they said they loved me that should have been enough. It wasn’t.

    There was always an underlying chemistry with all of them that kept me there and kept me trying. One night while I was separated from my husband, he spent the night after we went out to dinner. I remember lying there next to him. My body craved being physically next to him, but I kept looking over at him and thought to myself, “I really don’t like you very much.”

    Chemistry can override our common sense, and it can keep us with someone who isn’t right for us or doesn’t treat us well. Chemistry can be the most amazing thing on the planet. The highs you get are amazing. Unfortunately, the lows that can also come with it are very low. So, what do you do?

    Moving Forward

    I’ve come to realize that as of right now I am always going to be chemically attracted to someone who has a little bit of an avoidant personality. Emotional ambivalence feels safe and normal to me at first. It feels like love and it feels like home. Unfortunately, that type of love is not at all fulfilling as an adult, and I have to figure out how to rewire my brain.

    I’m not a doctor or a therapist, but I know myself and I think I’m fairly smart. What I think needs to be done going forward is to examine my choices more carefully before diving in.

    Almost all dating experts will tell you the same thing: Relationships are built on mutual trust, intimacy, and how each partner is willing to meet the other’s needs.

    If you haven’t heard of the famous study by John Gottman, here is a quick recap. They put couples in a room together and let them interact. They followed them over the years and came to this one conclusion: Every person turns toward their partner in an effort to make an emotional connection. They called these needs bids.

    They found that the couples that were happiest and that remained married met their partner’s emotional bids eighty percent (80%) of the time.

    Gottman identified nine separate emotional bids that include:

    1. Attention
    2. Interest
    3. Affection
    4. Extended conversation
    5. Emotional support
    6. Humor
    7. Enthusiastic engagement
    8. Play
    9. Self-disclosure

    What does this have to do with moving forward and with choosing a partner based on caring instead of chemistry? It means you have to observe them. Don’t rush in. Don’t choose someone just because you like them so much or you have chemistry with them.

    When you reach out in an attempt to make a connection, how does your partner respond? Do they respond to your bid or move away from it? It doesn’t matter whether they do it consciously or subconsciously; what matters is how they respond.

    Of course, it’s your responsibility to communicate your needs, desires, and wants, and if you fail to do this, you can’t blame it all on your partner. But, if you have and they still fail to meet your bids, then your relationship is likely doomed to fail.

    Choices

    It’s irrelevant if the person you choose has the physical appearance, job, sense of humor, ethics, or personality that you covet and are attracted to. If they fail to meet your bids for emotional connection, you will end up miserable and it won’t work. Period.

    So, take some time to write down what it is that you need in a partner. What are your non-negotiables? This should not really include things like height or hair color or body type.

    Non-negotiables are things like:

    • Honesty
    • Considers my needs as well as their own
    • Hard Working
    • Not selfish
    • Makes me laugh
    • Able to communicate their needs
    • Wants children/doesn’t want children
    • Accepts the fact that I get super fussy when I’m tired and doesn’t make me feel bad about it
    • Listens to me

    This is a basic list of some things to consider. Before you invest time dating you need to invest time in yourself. Figure out what you can and cannot do without. Write down three to five of your non-negotiables and stick by them.

    I’m not saying it will be easy to do this. The heart wants what it wants and chemistry can be a powerful force. Maybe this is what we all should think about if we keep choosing chemistry over caring.

    **This post was originally published in February, 2017.

  • 6 Mistakes We Make When Depressed or Having a Panic Attack

    6 Mistakes We Make When Depressed or Having a Panic Attack

    “You are today where your thoughts have brought you; you will be tomorrow where your thoughts take you.” ~James Allen

    When I was eighteen I went through a very stressful period, which led to the onset of panic attacks. I often remember how in bed one night I was suddenly overwhelmed by a feeling of terror. I’d never experienced such fear before. Sure, I was scared of lots of things, but this new feeling was unique.

    The most accurate way I can describe it is a kind of animal-like horror. It seemed to have come from the deepest, darkest recesses of my subconscious mind, caused by primeval, bestial mechanisms.

    The feeling was so deep and all encompassing that it was as if nothing else existed, just this fear coursing through my body as I writhed about, sweaty and tense.

    The most unfamiliar and therefore terrifying aspect of the fear was that it didn’t have an object: it wasn’t clear what I was actually afraid of. From the very start, it was simply fear—unconnected to any tangible thing.

    That night marked the beginning of my period of panic attacks. Over time, depression, anxiety, sleep problems, and general health issues augmented these.

    At the age of twenty-four, I started to fight back; with the help of meditation I managed to get over my depression and panic, and now they no longer torment me.

    During my struggle I came to realize that I was hindering myself with mistakes I was making, and it was only when I overcame these that I started to make real progress.

    I often talk with people who have been or are going through the same kinds of problems, and I notice just how many of them also come up against these mistakes. So what are they?

    1. Resisting.

    When we feel a bad mood, depression, or panic coming on, our first wish is to get rid of it as quickly as possible, to change the “bad” mood into a “good” one. This is natural; it’s how we’re made. But all too often our attempts just make everything worse.

    Resistance forces us to think constantly about our condition, to focus all of our attention on it, to feel bad because it won’t go away, to wait tensely for relief.

    The simple truth is that you can’t control everything. Attempting to get your condition “under control” often leads to extra stress and unwanted bad feelings. It’s sometimes best just to let go and cease resistance.

    If we relax and let our depression or panic come, without trying to control anything, accepting that they’re only temporary feelings that will pass in due course, things become much easier.

    2. Feeling bad about feeling bad.

    We start to have thoughts such as “I’m going to die or go crazy,” “This’ll never end,” and “I hate that I can’t enjoy life like other people; I feel utterly miserable.”

    Our mind starts to add new fears and negative emotions to the depression we already have. And, as I saw for myself, these fears and feelings end up constituting the main part of our condition.

    It’s actually your mind, not the depression and panic themselves, which makes each episode so unbearable.

    If you don’t believe me, try this experiment: The next time you’re overwhelmed by an attack, try to simply observe it without getting caught up in or assessing it in any way. Just watch it in its pure form, without any thoughts. Try to notice which parts of your body you feel it in and how it comes and goes.

    In this way, you’ll remove your mind from the formula of your distress. You’ll notice how much weaker the attacks become when they’re no longer supported by your thought processes. Give it a try, making notes of the results if you like. Would it be true to say that it’s not all as terrifying and dreadful as it seemed at first?

    When you stop feeding your depression with fears and thoughts it becomes much easier to shake off.

    3. Comparing.

    “Everything was so good when I wasn’t depressed! What an amazing time it was, and how awful it is now. Why can’t I go back?!” These are the kinds of things many people think, me included, but such thoughts bring nothing but harm.

    If you want to beat depression or panic, you have to stop comparing. Forget that there’s a past and future. What’s happened has happened. Don’t dwell on it, and instead live in the here and now.

    Start with what you have, and don’t think about how it all was before. Learning how to live in the present moment will make your depression or panic much more bearable.

    4. Asking pointless questions.

    Many people spend hours asking themselves all kinds of questions: “When will this end?” “Why me?” and “What have I done to deserve this?”

    To make use of a well-known Buddhist parable, these questions are as much use as trying to figure out the source of the arrow which blinded you: it’s just not that important. What you need to know is how to pull the arrow out.

    Questions of the “Why me?” ilk just make your condition worse, forcing you as they do to complain and be upset about something that’s already happened. Focus on what will help you get past your depression and don’t bother with questions which don’t serve this purpose.

    5. Believing your fears.

    We think that because we experience such fear at the idea of going outside, meeting people, or going on the underground, it means that something bad is going to happen. There’s nothing surprising in this, because nature has made fear in order to warn us of danger. We’re made in such a way that we instinctively believe this fear and respond to it.

    But our fear hardly ever arises due to a real threat. For example, the fear of losing your mind or suffocating during a panic attack is simply fallacious. Stop believing this fear. Whatever it is you’re afraid of at these times isn’t going to happen.

    Fear is nothing more than a feeling, a chemical reaction in your head. If you’re overcome with terror when you go down into the underground, it doesn’t mean that something horrific is laying in wait there. It’s like a malfunctioning fire alarm—just because it’s going off doesn’t mean there’s actually a fire.

    So stop listening to your “inner alarm” every time it goes off. Don’t pay it any heed: go out, meet your friends, get on a plane, and let the alarm keep ringing. Nor should you try to “switch it off,” as this doesn’t always work. Just ignore it. In other words, stop taking your fear as something real.

    6. Seeking reasons for your depression in the outside world.

    This is another mistake I made myself. I thought that my malaise was linked solely to the way my life and work were going. I believed that if I could just change that, I’d be happy.

    But then, with meditation, I realized that everything I needed to be happy was inside me, and likewise what was causing me to suffer!

    I was so edgy, anxious, feeble, caught up in bad habits, undisciplined, and irresponsible that even if I’d succeeded in changing the external circumstances of my life, the traits that had given rise to my depression would still be there.

    In order to get rid of my depression, I had to get rid of the internal reasons that had caused it.

    So don’t keep telling yourself, “If I get a new job, everything’ll be smooth sailing,” or “If I get rid of everything I’m scared of, there won’t be anything to be afraid of any more.” Your depression and fears reside inside you, so wherever you are, they will be too, projected onto the outside world.

    Of course, this doesn’t mean that you shouldn’t strive to improve your life. First of all, though, you need to direct your efforts inwards.

    Conclusion: Acting Against What Feels Like Common Sense

    Now, when I look at these mistakes and remember making them myself, I can see the one thing that unites them.

    The reason we make them is that when depression or panic pounces on us, we start to think and act in the way our instincts and gut feelings tell to us. “Be afraid, run away, resist, danger awaits you everywhere, you’re trapped,” they whisper.

    Tuning in to this during a bout of depression aggravates our situation. This is because our mind, emotions, and instincts are strongly conditioned by depression, so listening to them is like listening to the voice of a malicious, invisible demon intent on leading you to ruin.

    To free yourself from depression once and for all you have to drop all your notions of common sense; abandoning your sense of reason, you must act against them.

    Don’t resist your depression, accept your fears and allow them to simply pass; don’t get caught up in them and don’t believe them; don’t compare your current situation to how it was before—all things that feel illogical when you’re in a state of terror or intense depression.

    What I’m advising may seem to be the polar opposite of what your gut encourages you to do. But it’s precisely because people continue to give credence to and obey these feelings that depression is such a widespread complaint. You need to act somewhat paradoxically to get rid of it.

    My own experience has convinced me of this. The understanding I reached allowed me to come through my difficult situation and continues to help me cope with challenges I encounter on my journey.

  • When the Pursuit of Happiness Makes You Unhappy: Why I Stopped Chasing My Dream

    When the Pursuit of Happiness Makes You Unhappy: Why I Stopped Chasing My Dream

    “We must be willing to let go of the life we planned so as to have the life that is waiting for us.” ~Joseph Campbell

    From as far back as I can remember, I was enchanted with music. One of my earliest memories is of circling a record player while listening to a 45 rpm of Simon & Garfunkel’s “Mrs. Robinson.” I made my public singing debut in the third grade, performing Kenny Rogers’ mega-hit “The Gambler.” I sang it a cappella at a school assembly, even though I technically didn’t know all the words.

    At home, I devoured my dad’s records and tapes (pop, show tunes, classical, “oldies”), and started building my own collection at the age of nine (early ‘80s Top 40, and hard rock). For fun, I made up my own bits and pieces of songs and wrote the lyrics down in a notebook.

    After much begging, I finally got my hands on a guitar at the age of thirteen and began lessons. Having discovered The Beatles a year or so before, music became nothing short of an all-out obsession. I practiced relentlessly, paying for my lessons with a job I took at a local record store at the ripe young age of fourteen (I was in there so often they eventually hired me), and within a couple of years began my first serious attempts at songwriting.

    My musical heroes provided such joy, comfort, catharsis, and inspiration during my teenage years that it was only natural for me to emulate them and develop an overwhelming desire to have a music career of my own. Performing for my peers in social situations tended to generate lots of positive attention, which fed my already ravenous appetite to succeed that much more.

    Music also became, for me, a way to mitigate the typical insecurities that come with being a young person.

    In college, I would habitually wander around the dorm with my guitar and offer spontaneous concerts for anyone who would listen. It was a great way to test out new material and connect with others, and few things in life gave me as much pleasure as singing and playing.

    I recall a coffeehouse gig I played on campus that received such a positive response, there was simply no turning back. Being so appreciated for doing something I already loved to do was a euphoric high, so I sought out performing opportunities—formal and informal—even more compulsively.

    Somewhere along the line, music and entertaining became not just my passion, but the thing that made me feel worthwhile. The guitar was like a superpower—with it, I could be wonderful. Without it, I was insignificant.

    After college, I moved to Nashville—a mecca for songwriters of all stripes—and dove headfirst into the music scene. I lived frugally, worked whatever day jobs I needed to, and spent the bulk of my energy on making music and attempting to get a career off the ground.

    I wrote new songs, performed at writer’s nights all over town, and befriended and sometimes shared living quarters with like-minded musicians.

    I recorded a studio demo that was rejected or ignored by seventy-five different record companies. But to me, these rejections were simply part of the dues-paying process and made me feel a spiritual kinship with my heroes, all of whom endured similar trials on their way to eventual success.

    My closest songwriter friends and I became our own mutual-admiration-and-inspiration society, and helped each other endure the slings and arrows that are par for the course pursuing a career within something as notoriously difficult and fickle as the music industry.

    One Sunday morning, I received a call from a DJ who hosted a show on my favorite local radio station, Lightning 100. “What are you doing this evening?” he asked.

    Apparently, he liked the demo I had sent him.

    To my amazement, that same day I found myself on the 30th floor of the L&C Tower in downtown Nashville with a king-of-the-world view of the city, being interviewed live on the air. The DJ played two of the three songs on my demo over the airwaves during my visit. I shouted gleefully in the car afterward and headed straight over to my closest friends’ apartment (they had been listening from home) to share my giddy excitement with them.

    Without record company backing or interest, I ended up financing and overseeing the recording and production of a full-blown studio album myself, while working full-time.

    Once the album was complete, I started my own small label to release it, and quit my day job so I could focus full-time on working feverishly to get it heard. I became a one-man record company (and manager and booking agent, to boot), operating out of my bedroom and sending copies of my finished CD (this was the ‘90s) to radio stations, newspapers, and colleges nationwide. I followed up with them by phone (this was still the ‘90s) in the hopes of securing airplay, reviews, and gigs.

    I contacted hundreds of colleges and universities—mostly on the east coast where the concentration was highest—to book my own tour.

    The idea was to play as many gigs as humanly possible at schools large and small, driving myself from one to the next, selling CDs, and building up a mailing list along the way. This would allow me to eke out a living doing what I loved, in the hopes of gaining greater exposure, building a fan base, and ultimately establishing a bona fide career as a musician/performer.

    It was an incredibly exciting time, but also stressful and intense. I did get some airplay on radio stations around the country, and received some reviews of the CD, but not many. I was racking up debt, working obsessively, and putting everything on the line to make my dream a reality. On the practical side, I figured that whatever attention the CD did or did not attract, I would experience life on the road and most likely at least break even, financially speaking.

    After months of relentlessly following up with the 182 schools that gave me the green light to send my promotional materials, things were looking increasingly bleak. My points of contact frequently changed hands (and were often students in unpaid roles), and promising deals fell apart.

    When all was said and done, I ended up with a single, solitary booking to show for all my efforts. One. This would be the extent of my “tour.”

    What I had not anticipated, aside from such dismal results, was the toll this would take on me. I was exhausted in every way imaginable: physically, financially, emotionally, creatively. Most significant, though, was the toll on my spirit. I had believed that if I just worked hard enough, I would succeed, on at least a modest level. These results suggested otherwise.

    I never expected, regardless of the rejections I had accumulated, to ever stop trying, as this was the only thing I wanted to do with my life. But now it seemed I had no choice. I could barely get out of bed.

    I soon learned that even though I had dutifully kept up with my share of the rent, the housemate I was renting from had apparently not been paying the landlord! A notice I found showed that we were many months delinquent and faced potential eviction at any moment. I needed to find a new place to live. And a new job. All of which would have been a nuisance but doable, had I been my normal self. Alas, I was not. I was a wreck.

    On a phone call with my mom, she said, “Why don’t you just come home?”

    In what was perhaps the biggest testament to my desperate state, I could not come up with a better option. I moved back into my childhood home—for me, the ultimate concession of defeat.

    I had completely lost my way, my direction, my purpose, my drive. A huge part of my self-worth had been tied up in my success—both artistically and commercially—as a musician. I had defined myself by this identity and pursuit. What was I, who was I, without it?

    Though I struggled greatly with accepting it, I found that I had no more energy, zero, to invest in my dream. The immediate task at hand was climbing out of depression. And debt.

    It took a couple of years before I felt the urge to re-engage with life in ways that reflected my natural enthusiasm. Even then, the desire to resume the pursuit of a music career was gone. But once I started to regain a degree of emotional and financial stability (a boring office job helped this cause tremendously), I took some tentative steps in new directions. I enrolled in a few adult education classes, including an acting class that was quite fun and led to trying my hand at some community theater.

    Hiking had been a key factor in my recovery, so I joined the Delaware Valley Chapter of the Appalachian Mountain Club and began hiking with groups of other folks rather than just going out in nature by myself. This led to being invited on my first-ever backpacking trip, which proved to be life-changing and sparked an even greater love of the outdoors.

    Feeling better, and finally regaining a sense of possibility for myself, I moved out to California and did a lot more exploring, both inwardly and outwardly.

    In the twenty-plus years since, I have done things I never imagined I would do, broadening my palette of interests and life experiences in ways that no doubt would have completely surprised my younger self. I also met an incredible partner and got married.

    In other words: I made a life for myself, and became a much happier person, despite never having realized my dream of being a professional musician, nor of even having achieved any notable career success in some other domain.

    Though I abandoned my pursuit of music as a livelihood, I never stopped loving music.

    Over the years I have performed in a variety of settings, sometimes for pay but more often just for the love of it.

    I have shared my passion for music with numerous guitar students, played for hospital patients as a music volunteer, been an enthusiastic small venue concertgoer and fan of ever more artists and styles, continued developing my own skills on guitar and even began taking classical piano lessons.

    I will never stop loving music. The difference is that I finally learned to love myself, regardless of any success in the outer world of the music business or lack thereof.

    We all, to varying degrees, seek external approval, appreciation, recognition, and validation from others, and it can be momentarily pleasurable to receive these things. Being dependent upon them, however, (not to mention addicted to them!) is a recipe for persistent unhappiness.

    The Buddha teaches that all our suffering stems from attachment. While it is perfectly normal and human to desire things, our desires are endless and never satiated for long.

    If we make our own happiness or sense of self-worth dependent upon things going a certain way, then we are signing up for misery. The more tightly we cling to our notions of what should be, it seems, the more profound the misery.

    The good news, as I have learned, is that life is so large that it does not need to conform to our meager ideas about what can make us contented, happy, or fulfilled. It is large enough to contain our most crushing disappointments and still make room for us to experience meaningful and satisfying lives, often via things we never would have expected nor could have anticipated.

    My twenty-something self would likely not have believed it, but I lovingly send this message to him anyway through space and time: It is possible to be happy and live a fulfilling life even if your biggest dream fails to come true. Hang in there! I love you.

  • The Simple Path to a More Fulfilling, Far Richer Life

    The Simple Path to a More Fulfilling, Far Richer Life

    “Let us prepare our minds as if we’d come to the very end of life. Let us postpone nothing. Let us balance life’s books each day. The one who puts the finishing touches on their life each day is never short of time.” ~Seneca

    Many of us say we want a simpler life, but we don’t make any changes because that would require us to make hard choices that go against the flow. We say we want to be less busy and enjoy more of our days, but it feels easier to do what everyone else is doing, even if it’s actually harder.

    The path of least resistance is a well-paved six-lane highway that barrels forward in one direction. The constant hum of traffic tricks you into thinking it’s the best way to get where you want to go. If you’re interested in a simpler life, take the next exit because I’d like to share a new route with you.

    But first, a few important questions…

    Why do we accept rules, expectations, or beliefs forced on us as adults? If this comes at a cost that consumes our soul and leaves us questioning life, why do we view this as a fair trade-off?

    Why do we subject ourselves to the torture of leading chaotic lives? Do we think our sacrifices are worthy and just because they’ll enable our kids to live better lives? Does our reality really reflect the life we want to pass on to our kids? Or are we passing the torch to a relay they don’t actually want to be a part of?

    At some point, we forgot why we work. And the forty-hour work week is something no one questions. It is what it is. How is it that every job needs the same length of time to complete its tasks in a week?

    You need to have a source of income to put a roof over your head, food in your belly, and clothes on your back. I won’t debate you on that. After we fulfill these necessities of life, we start to get lost with everything we think we need to be happy.

    We live in a consumerist culture. As a result, we’ve come to believe that our wants and needs are the same thing. This requires us to make far more money than we really need for a happy life. It traps us in jobs we don’t want. And it forces us to spend our most precious resource (our time) on things that don’t make us happier.

    I know, I’ve been there myself. In my mid-twenties, I was in a job I hated, living with someone who deserved better, in a city I didn’t want to be in. Rather than address the root of my unhappiness, I bought a brand-new shiny sports car. I was depressed and I wanted a car to fulfill an emotional need. Spoiler alert: All I got in return was more depression and a bank-draining monthly payment to remind me you can’t buy happiness.

    I don’t want to spend my life endlessly consuming in an attempt to avoid my feelings and needs. I want to be present in every moment and enjoy as much as I can, like my niece, who’s coming up to her third birthday. She’s already the world’s greatest mindfulness teacher.

    Like a penguin marching through the Antarctic, she waddles forward with purpose. She stops to let that grass tickle her toes. She laughs as the feeling of a breeze kisses her cheeks. She is present with every ounce of her being. I’m with her, but a moment before I’m whisked away by the thought of upcoming projects and emails I “need” to respond to.

    Modern society squashes the whimsical out of you like a fat June bug under a careless foot. The decades of school and meaningless work are like buckets of water drowning a campfire. Only the embers remain. The fire that burned within your soul waits for oxygen to stoke it back to life.

    To reach the simple life you have to make the hard choice to carve your own path. It’s that voice that says don’t settle and points you in the opposite direction of everyone else. It’s the words of Dr. Seuss who urges, “Why fit in when you were born to stand out?”

    Getting started with a simpler life doesn’t require anything you don’t already have. It only requires you to focus on everything worth appreciating in your life as it is right now.

    The purí tribe lived along the northern coast of South America and in Brazil. Philosopher Henry David Thoreau modeled his life after their ability to live simply, present, and fulfilled. Their way of living was in the presence they gave each moment: “For yesterday, today, and tomorrow they have only one word, and they express the variety of meaning by pointing backward for yesterday, forward for tomorrow, and overhead for the passing day.”

    While we can’t all uproot our lives and live in the woods like Thoreau, and modern life is decidedly more complicated than life in the time of the purí, their commitment to presence offers a simple solution to the chaos of an ever-connected life.

    By doing less and being more engaged in everything we do, we’re able to enjoy our lives now instead of waiting and hoping we’ll find happiness and fulfillment sometime in the future, when we’ve accomplished or earned enough.

    But this requires us to tune out the noise of the world, an ever-present buzzing that drowns out the voice of our soul as the years add up.

    As a kid, that voice whispered to us about exploration and adventure. We were driven by curiosity and refused to be idle.

    Everything was exciting.

    Everything was magical.

    Everything was a gift.

    Living this kind of life comes back to our ability to be present like the purí tribe.

    It’s in these moments of presence that we get a chance to listen and hear what our soul is saying. We know deep down that material things will not make us happier. We know deep down that all the promotions in the world will not fill the void of missing out on life. We know deep down that the rat race is a game we don’t need to be a part of.

    Being present with these uncomfortable feelings is the beginning of a new and rich life.

    Left unchecked the rat race crushes your soul like the grass beneath an elephant stampede. This way of living is toxic for the mind, body, and soul. It’s a disease that fills you with stress, destroys your family, and gives you little to hope for.

    This is the reality I was facing when I was forty pounds heavier and had hit rock bottom with my mental health. I often found myself drinking with the hope that I wouldn’t wake up.

    It wasn’t until I was present with this pain that I could see that I needed help. And it wasn’t until I faced my feelings that I was able to strip away the things that didn’t fulfill me so I could      make space to enjoy the now.

    If you’re living like I once did—distracting yourself from your discontent and missing out on your life as a result—know that things don’t have to continue this way.

    At any time, you can choose to be honest with yourself, let go of the things that drain your spirit, and allow yourself to find joy in the simplicity of the now.

    At any time, you can tune into life’s simple pleasures—the excitement of your dog’s wagging tail, the unexpected smile of a passing stranger, or the way your son’s eyes light up when he smiles—and recognize that this is happiness. And It’s available at any time if you’re not too busy or caught up in your head to appreciate it.

    The purí tribe would point overhead to the passing day as a reminder that this is the only day we have. There’s no sense looking backwards unless that’s the direction you want to go. Each and every day carries a new opportunity to be present and live a rich life.

  • What It Really Means to Have a Supportive Partner

    What It Really Means to Have a Supportive Partner

    “The best possible thing you can get out of a relationship is that you’re with someone who encourages you to be the best version of yourself every day.” ~Nishan Panwar

    Let me ask you a question. When was the last time you felt supported? When was the last time you felt safe, at home, encouraged, and able to be 100% yourself?

    If your partner creates a safe space for you to do this, then you are truly blessed. If not, have you ever wondered why you don’t feel safe, supported, and loved?

    Two years ago my best friend told me he’d loved me for many years. It was an unforgettable day once I got over my initial shock, because for many years I’d felt the same way about him.

    It took me a while to get my head around how the most beautiful man I knew, not to mention one of my best friends, wanted me over anyone else.

    In the beginning of our relationship I idolized him. I had an image of him in my head as my friend, and it was one of unrealistic perfection, non-stop humor and happiness, and a loving boyfriend who would walk on hot coals for me, just as I’d watched him do for other girls.

    I wanted to support him any way I could and would do anything for him, but when we got together—a difficult and confusing time for me, for many reasons—I was the one who needed supporting.

    When I didn’t get what I thought I deserved, things began to look very different than I had originally imagined. Maybe he wasn’t the guy I thought he was going to be as a partner. Maybe I’d set his pedestal just a little too high.

    Had going from friends to lovers been a terrible idea? But what was actually happening at the time was that I was leaning on him way too much for support, and I hadn’t even stopped to consider that the person I needed to sort out and support, first and foremost, was me.

    You see, when we’re lost and confused, we often look to external influences to make us happy. We’re all guilty of it.

    My experiments in how to find happiness have varied over the years—shoe shopping, drinking, drugs, yoga, meditation, and other people.

    But we can’t solely rely on anything or anyone to make us happy. We have to create the happiness part for ourselves.

    One major thing I realized at the beginning of our relationship was that I was asking for the world from a guy who I was placing way too many expectations and assumptions on.

    I assumed just because he was finally in flow with his career that it meant that our coming together was doomed and that I’d be cast aside in favor of a new job.

    I also assumed that because he wasn’t running around after me and spending every penny he had on me, as he’d done with previous overly demanding girlfriends, that I meant less to him than anyone else that had come before.

    However, had he acted the way I had expected him to when I was at my lowest ebb, I would have quickly labelled him clingy, over-bearing, and annoying, and that would have been the end of that.

    The truth was, he was being everything I needed him to be for where I was at that time.

    I didn’t need someone who would wallow in self-pity and negativity with me, as previous partners of mine had done. I needed someone who would inspire me to be the best person I could be and show me that if I picked myself up, everything would work out just fine.

    I remember him saying to me one night when I was in tears, “I know that you’re going through a lot right now, but get really excited about the future and what’s coming next rather than being fearful of it, because everything is going to be okay.”

    Each time I remember those words, they mean more to me.

    Let me tell you something that I have learned about what it means to have a supportive partner.

    A supportive other half isn’t someone who will hang on your every word, do whatever you want, and follow you to the ends of the earth. That clinginess isn’t the “true love” that you’re searching for.

    When someone truly loves and supports you, they challenge you, stand beside you when you need them, and give you the space you need to roam free and grow as a person.

    They will never judge you or put constraints on your mind, your physical body, or any of your dreams. They will be a cheerleader for your cause without being a groupie. They’ll go to the other side of the world for you when you need them, but they won’t smother you.

    They might not be around all the time, but for the things that really matter, or for when you are sick or in the dark, they’ll be there at your side, without you even needing to ask.

    They might seem like the busiest person in the world or the least affectionate at times, but when it matters, they’ll drop everything for you.

    Most of all, they will see you. This person will see what other people can’t. They’ll see you in all your beauty and grace, as well as your darkness and faults.

    They will see you for the person you are now and the amazing one they know you are truly capable of becoming, even if you can’t quite see this yourself yet.

    And they’ll love you. Unconditionally. And that’s really all that matters in this life.

    Stop expecting things from your partner that they don’t intuitively know how to give you. You will learn and grow together, so long as you continue to communicate assertively and don’t put unreasonable demands on each other.

    But it’s also up to you to become responsible for your own feelings and your own happiness. Put this first and you’ll become more lovable to your other half without even trying.

    Keep supporting each other. Stop worrying that your other half is going to leave you or wrong you or let you down. Have some faith and, in return, they will have faith in you.

    Stay truthful to yourself and they will reflect this beautiful truth straight back to you. And keep showing all of your colors to them—your light and your darkness. Because if they truly love you and value you, as long as you do all of this, they’re not going anywhere.

  • Why People Are Rude and Unkind (and Why It’s Not About You)

    Why People Are Rude and Unkind (and Why It’s Not About You)

    “How people treat other people is a direct reflection of how they feel about themselves.” ~Paulo Coelho

    By nature, I am a happy, optimistic, idealistic person. I have always been one to look on the bright side and see the good in people. My usual philosophy in life is that the world is full of brightness, love, and possibilities to seize.

    Recently, though, my philosophy began to fade in the face of a mild depression.

    I began to cry a lot and retreat into myself rather than being social and opening up, which only furthered the problem. I felt alone, miserable, and, try as I might, I could not regain that feeling of the world being beautiful.

    I felt like something had crawled into my brain and flipped all the positive switches off and the negative ones on. I felt hopeless, like it was more of a disease than a feeling.

    Before the depression, I was a kind, gentle, and compassionate person. Sometimes I was even too gentle, afraid to bring up anything that might offend someone else or damage our relationship.

    I didn’t understand how other people could be mean, rude, or offensive toward strangers or friends. I took it personally when people affronted me or were curt with me, believing they were truly out to get me for something I’d done.

    When people were mean, I figured it was a personal choice, that it was a conscious decision to stop caring about other people’s feelings and opinions.

    When I became depressed, though, my temper shortened and I felt far more irritable.

    I had little patience for anything, and I lived in a constant state of anxiety about social interactions. Whenever I engaged in conversation with someone else, I assumed they found me boring, annoying, or self-obsessed, and it sent me even further into my sadness.

    I started to become rude and unkind myself. I lashed out at people, or, more commonly, gave them passive aggressive excuses for distancing myself from them.

    I even became prone to insulting people as a way of protecting myself if they didn’t like me.

    I didn’t make a conscious decision to be mean. I didn’t wake up in the morning and think, “Today, I am going to hurt someone’s feelings.” It just happened in the moment when I was feeling especially down on myself.

    Most of the people I was rude to were actually friends of mine, people I liked and had nothing against.

    This is no excuse for rudeness, offensive behavior, or being unkind to other individuals. I am not proud of the way I’ve acted, and I’m not suggesting you follow in my footsteps, but it did give me a new perspective on other people I come across who are less than kind.

    When someone is rude for no reason, especially a stranger, it’s rarely a personal assault, even if you accidentally did something to irritate them.

    People aren’t mean for the sport of it, or because they are against you; people are mean to cope.

    Being unkind, more often than not, is a reaction to anger with ourselves or our perceived inadequacy. When I was rude to other people, it was because I was afraid they wouldn’t like the nice me. I didn’t mind if they were angry at the fake, unkind me, because it really wasn’t me.

    I felt unlovable, undesirable, and antisocial, and I needed a way to cope with these feelings by giving myself an alter ego that deserved to be disliked for reasons I could understand.

    When you find that people are being rude to you in your everyday life, they are really being mean to themselves.

    They have likely convinced themselves that they are unworthy of love, and that is the biggest tragedy of all.

    You don’t have to tolerate it when others are not nice, but it’s not something to take personally.

    You don’t have to internalize the meanness as a fault of your own. You can simply recognize that the person being rude is struggling with their own problems, and needs a way to cope with them.

    You cannot control the actions and behaviors of others, only your personal reactions to them.

    If you yourself are the one who has been unkind, it is time for self-reflection. Why do you attack people? What are you trying to protect yourself from?

    In my case, I got depressed because I felt socially awkward and I began losing friends. After that, I shied away from social gatherings, only augmenting the problem.

    I constantly thought negative things, such as “Nobody likes you,” “Who would want to be your friend?” and “You are not worthy of the friends you have.” I created a toxic environment inside my own head, and it wasn’t based in reality.

    I knew I had to change my outlook, so I pushed myself to see the good in myself and the reasons why I’m likable; as a result, I began to see the good in others again too.

    It’s not an easy process, and for many, it requires therapy and months of time. However, you can begin your journey back to kindness by being kinder to yourself.

    Listen closely to your destructive, self-critical thoughts. Are they based in reality, or are you fabricating them?

    If you criticize yourself because you feel guilty about things you did in the past, work on nurturing self-forgiveness, just as you’d forgive a loved one for those same mistakes.

    If you criticize yourself because you were raised to believe you were a bad person, recognize this isn’t true, and know that you can choose to heal and challenge this belief as an adult.

    Try to look at yourself from an outside perspective and remind yourself of all the unique and beautiful qualities you possess and have the ability to share with the world.

    With enough time and effort, you will begin to see the pattern in your unkind behavior and its link to your own anger at yourself.

    Once you can hone in on your feelings about yourself, you can begin to make conscious decisions to be kind to others instead of lashing out as a coping mechanism.

    I have always unfalteringly held the belief that people are inherently good, and only do bad things in reaction to bad situations.

    The most important thing to remember, whether you are receiving or giving unkindness, is that you are inherently good, too, and deserve to be loved, no matter what you or someone else tells you.

  • 45 Simple Self-Care Practices for a Healthy Mind, Body, and Soul

    45 Simple Self-Care Practices for a Healthy Mind, Body, and Soul

    “There are days I drop words of comfort on myself like falling leaves and remember that it is enough to be taken care of by myself.” ~Brian Andreas

    Do you ever forget to take care of yourself?

    I know. You’re busy, and finding the time to take proper care of yourself can be hard. But if you don’t, it won’t be long before you’re battered from exhaustion and operating in a mental fog where it’s hard to care about anything or anyone.

    I should know.

    A few years ago, I had a corporate job in London, working a regular sixty-hour week. I enjoyed working with my clients and colleagues, and I wanted to do well.

    But I had no life.

    I rarely took care of myself, and I was always focused on goals, achievements, and meeting the excessive expectations I had of myself. My high tolerance for discomfort meant I juggled all the balls I had in the air—but at the expense of being a well-rounded human being.

    So I made an unusual choice. I quit my job and moved to Thailand to work in a freelance capacity across many different countries and companies, which enabled me to set my own hours and engagements.

    I began to take care of myself better, scheduling in time alone, for exercise and for fun.

    I got to know myself better and know what I needed—not just to function, but to flourish.

    But guess what?

    At the end of last year, I spent Christmas alone in bed, completely exhausted.

    Why did this happen?

    Well, I had been running my busy website and consulting in seven countries in just two months. I forgot to take care of myself again, and I got a nasty case of strep throat.

    Self-Care Isn’t a One-Time Deal

    The strep throat was a harsh reminder that self-care isn’t something you do once and tick off the list.

    It’s the constant repetition of many tiny habits, which together soothe you and make sure you’re at your optimum—emotionally, physically, and mentally.

    The best way to do this is to implement tiny self-care habits every day. To regularly include in your life a little bit of love and attention for your own body, mind, and soul.

    The following ideas are tiny self-care activities you can fit into a short amount of time, usually with little cost.

    Pick one from each category, and include them in your life this week.

    Tiny Self-Care Ideas for the Mind

    1. Start a compliments file. Document the great things people say about you to read later.

    2. Scratch off a lurker on your to-do list, something that’s been there for ages and you’ll never do.

    3. Change up the way you make decisions. Decide something with your heart if you usually use your head. Or if you tend to go with your heart, decide with your head.

    4. Go cloud-watching. Lie on your back, relax, and watch the sky.

    5. Take another route to work. Mixing up your routine in small ways creates new neural pathways in the brain to keep it healthy.

    6. Pay complete attention to something you usually do on autopilot, perhaps brushing your teeth, driving, eating, or performing your morning routine.

    7. Goof around for a bit. Schedule in five minutes of “play” (non-directed activity) several times throughout your day.

    8. Create a deliberate habit, and routinize something small in your life by doing it in the same way each day—what you wear on Tuesdays, or picking up the dental floss before you brush.

    9. Fix a small annoyance at home that’s been nagging you—a button lost, a drawer that’s stuck, a light bulb that’s gone.

    10. Punctuate your day with a mini-meditation with one minute of awareness of your thoughts, feelings, and sensations; one minute of focused attention on breathing; and one minute of awareness of the body as a whole.

    11. Be selfish. Do one thing today just because it makes you happy.

    12. Do a mini-declutter. Recycle three things from your wardrobe that you don’t love or regularly wear.

    13. Unplug for an hour. Switch everything to airplane mode and free yourself from the constant bings of social media and email.

    14. Get out of your comfort zone, even if it’s just talking to a stranger at the bus stop.

    15. Edit your social media feeds, and take out any negative people. You can just “mute” them; you don’t have to delete them. 

    Tiny Self-Care Ideas for the Body

    1. Give your body ten minutes of mindful attention. Use the body scan technique to check in with each part of your body.

    2. Oxygenate by taking three deep breaths. Breathe into your abdomen, and let the air puff out your stomach and chest.

    3. Get down and boogie. Put on your favorite upbeat record and shake your booty.

    4. Stretch out the kinks. If you’re at work, you can always head to the bathroom to avoid strange looks.

    5. Run (or walk, depending on your current physical health) for a few minutes. Or go up and down the stairs three times.

    6. Narrow your food choices. Pick two healthy breakfasts, lunches, and dinners and rotate for the week.

    7. Activate your self-soothing system. Stroke your own arm, or if that feels too weird, moisturize.

    8. Get to know yourself intimately. Look lovingly and without judgment at yourself naked. (Use a mirror to make sure you get to know all of you!)

    9. Make one small change to your diet for the week. Drink an extra glass of water each day, or have an extra portion of veggies each meal.

    10. Give your body a treat. Pick something from your wardrobe that feels great next to your skin.

    11. Be still. Sit somewhere green, and be quiet for a few minutes.

    12. Get fifteen minutes of sun, especially if you’re in a cold climate. (Use sunscreen if appropriate.)

    13. Inhale an upbeat smell. Try peppermint to suppress food cravings and boost mood and motivation.

    14. Have a good laugh. Read a couple of comic strips that you enjoy. (For inspiration, try Calvin and Hobbes, Dilbert, or xkcd.)

    15. Take a quick nap. Ten to twenty minutes can reduce your sleep debt and leave you ready for action.

    Tiny Self-Care Ideas for the Soul

    1. Imagine you’re your best friend. If you were, what would you tell yourself right now? Look in the mirror and say it.

    2. Use your commute for a “Beauty Scavenger Hunt.” Find five unexpected beautiful things on your way to work.

    3. Help someone. Carry a bag, open a door, or pick up an extra carton of milk for a neighbor.

    4. Check in with your emotions. Sit quietly and just name without judgment what you’re feeling.

    5. Write out your thoughts. Go for fifteen minutes on anything bothering you. Then let it go as you burn or bin the paper.

    6. Choose who you spend your time with today. Hang out with “Radiators” who emit enthusiasm and positivity, and not “Drains” whose pessimism and negativity robs energy.

    7. Stroke a pet. If you don’t have one, go to the park and find one. (Ask first!)

    8. Get positive feedback. Ask three good friends to tell you what they love about you.

    9. Make a small connection. Have a few sentences of conversation with someone in customer service such as a sales assistant or barista.

    10. Splurge a little. Buy a small luxury as a way of valuing yourself.

    11. Have a self-date. Spend an hour alone doing something that nourishes you (reading, your hobby, visiting a museum or gallery, etc.)

    12. Exercise a signature strength. Think about what you’re good at, and find an opportunity for it today.

    13. Take a home spa. Have a long bath or shower, sit around in your bathrobe, and read magazines.

    14. Ask for help—big or small, but reach out.

    15. Plan a two-day holiday for next weekend. Turn off your phone, tell people you’ll be away, and then do something new in your own town.

    Little and Often Wins the Day

    With a little bit of attention to your own self-care, the fog will lift.

    You’ll feel more connected to yourself and the world around you.

    You’ll delight in small pleasures, and nothing will seem quite as difficult as it did before.

    Like that car, you must keep yourself tuned up to make sure that you don’t need a complete overhaul.

    Incorporating a few of these tiny self-care ideas in your day will help keep you in tune.

    Which one will you try first?

  • How I Created Opportunities in a World Full of Obstacles

    How I Created Opportunities in a World Full of Obstacles

    “I really want to, but I can’t because [add semi-valid reason here].”

    That’s a template sentence to let yourself off the hook.

    It’s not copyrighted, so feel free to use it any time you want to let go of your dreams and not feel bad about it.

    Honestly, it hurts me every time I hear someone say it. I see it for what it is—an excuse.

    Every single one of us has ambitions, hopes, dreams, and goals. We fantasize about them on our commutes to work and before we sleep. We talk about how we will one day achieve them, but when it comes time to put them to action, we use that template sentence.

    I had every reason to use the template sentence. I live in a third-world country in the Middle East. We suffer from a lack of water, electricity, security, and opportunities—especially for girls.

    In the Western world, if you want to learn a new skill, you sign up for a training course, get a book, find articles online, or join a club. It’s different here. Here, we don’t have training courses, libraries, or clubs, and the internet is slower than a snail crawling through peanut butter.

    During my teen years, I felt stuck in my life. I wanted to learn so many things and achieve my wildest dreams, yet I couldn’t. How was I supposed to impact people when I would only leave the house to go to school on the weekdays and grocery shopping on the weekends?

    I read stories of kids my age winning science fairs and inventing devices to solve the world’s leading issues. Yet, there I was, wasting my time at home, waiting five minutes for a single webpage to load.

    I had always imagined what my life would be like, and this is not what I had pictured. Time was passing me by, and my talents and ambitions were going to waste.

    I wanted to have an impact, but I couldn’t because I didn’t have the opportunities to learn and gain experience and feedback. (Notice the template sentence.)

    This way of thinking was eating away at my soul. Day after day, I found myself sinking into a pit of misery. I would spend my days lying in bed, staring at the ceiling. There was nothing I could do to change my life, so why try?

    One day, I had had enough. I had been lying in bed for days. It had been years since anything amazing had happened to me. I couldn’t take it anymore. I couldn’t accept the fact that this would be my life. There was an itch under my skin to make my life worth living.

    “Life is too short to waste it moping about the hand of cards life had served me,” I thought. I didn’t care what it would take. I would do whatever I could to get myself out of the hole I was in.

    I decided to use the resources I had to create the future I dreamed. “Bloom where you are planted” became my life motto. What I had access to at the time was the internet.

    In order to get out of the country I was in, I concluded that I’d need a scholarship. I set my mind on getting the Japanese Monbusho Scholarship. I found blogs, articles, and books online to become fluent in Japanese. I practiced day in and day out. I tried a plethora of different methods to learn new words and perfect my grammar. In a few months, I was able to hold a simple conversation in Japanese.

    I also realized that I would need money. I wasn’t allowed to go out and get a job. This was an obstacle I had trouble accepting. I tried to convince my parents to let me work, but they refused for my safety. My mother introduced me to the concept of passive income and showed me blogs that were making six figures every month!

    I set out to build a hedgehog care website. Every day, after school, I would research hedgehogs and write detailed articles about how to feed them, groom them, play with them, and anything else one would need to know. I went on like this for 3 years, studying Japanese and writing about hedgehogs.

    I’m sure you’re expecting a spirit-lifting ending where I travel to Japan and live off my flourishing website. That’s not how this story ends.

    I didn’t get the scholarship. The fact is, I didn’t even get the chance to apply. I ended up studying in my third-world country. I was crushed. I didn’t want to, but it was either study here or not study at all. Unwilling to accept the facts, I started an online university the next year. I now study at two universities simultaneously.

    As for the hedgehog website, it made me a total of $60 for the three years of work I put into it.

    I can stand here and tell you that I tried, but it didn’t work out. That’d be a lie. It did work out—just not the way I expected.

    I’m not in Japan, but I know how to speak Japanese and have met many interesting people along the way. I learned from them and gained experience just as I hoped I one day would. And instead of one major, I now have two, both of which I enjoy learning about.

    My hedgehog website didn’t succeed, but I created a new one that’s even better with the expertise I gained. I interact with my readers often, helping them find ways they can live their dreams. I love hearing their stories and learning how I helped them build better habits or make their goals a reality.

    I still live in the same country I did before. I still have to wait five minutes for a webpage to load. However, I know that even though the obstacles are always there—and always will be—they have nothing to do with happiness, fulfillment, success, peace, and satisfaction. Some people have it better than others, and some have it worse, but every single person, regardless of circumstance, can control their mindset.

    I didn’t let my obstacles stand in my way, and I created my own opportunities when I found none. In an instant, anyone can decide to embrace the cards they’ve been dealt and create their own unique way to shuffle, redistribute, alter, or mold them into a winning hand.

  • The Relief of Letting Go and Living Fully Despite My Anxiety

    The Relief of Letting Go and Living Fully Despite My Anxiety

    “We only live once, Snoopy.” ~Charlie Brown

    “Wrong. We only die once. We live every day.” ~Snoopy

    I am an anxious person. I haven’t always been though. When I had my first child, fourteen years ago, it was the week after my father died. My son was born and went right to the NICU where he spent the first fourteen days of his life. In that moment, I changed. I’d already had one miscarriage. I couldn’t lose anyone else.

    Man, life is fragile. I spent the next decade making sure he played on the swings at the park, but not too high since he could fall and break his neck. We always took him to the river or the lake, but no swimming. There are amoebas in the water. (Funny and crazy, I know.)

    I now have two children who are fourteen and nine. Just a couple weeks ago, we went to the zoo. I had to talk about not leaning on the railings; you could fall in an enclosure. I am exhausted. The worry never ends.

    I am a mom, a wife, a daughter, anxious, neurotic, controlling, and scared. I never meant to be that helicopter mom. I had great ideas about how I would parent my kids. My husband and I always talked about how we would raise teenagers and what their curfews would be, but being in the middle of it, I’m terrified. I live in a constant state of panic and fear.

    I constantly worry I’m having a heart attack or a stroke. I worry my kids will die. I worry I will die.

    During the early months of the Covid-19 lockdown, we completely shut off from the world. Guess what? We all got Covid-19, except my nine-year-old. My elderly mother (who lives with us) got it too. I even sanitized groceries. We have no clue how we got it. We are all fine. Thank goodness. I know not everyone is as lucky.

    Every pain or sniffle is a worst-case scenario. Have you ever seen the movie My Girl? I am totally Veda Sultenfuss.

    It took several years, trips to the emergency room, shaky relationships, and a whole lot of self-discovery to figure it out. My lack of confidence, yet another sad part of anxiety, made me think I wasn’t enough. It caused my divorce. Thankfully, we are remarried. He sees me, he sees the moments I am fun and carefree, and he helps me work through my anxiety. Old Bob Ross reruns help too.

    So, what is the lesson here? I am not in control of a single thing. (Mind blown, I know.) Life is full of terrible things, wonderful things, heartache, tears, laughter, death of parents, even children. It’s all those moments in between that make life worth living.

    If we hide because of fear, we miss out on those moments. We miss out on a chance to save a memory we could pull out of our little brain file when we’re seventy-three and watching the snowfall on Christmas morning when all our kids are grown up.

    It’s really scary, letting go. It’s like walking on a tightrope. You see what could happen, but you just walk, because you know you’re not fully living if you sit out, and at the end of that walk, you realize how fast it went by. Either way, it will go by. It’s up to you how you spend that walk. Frank Sinatra says it best, that’s life.

  • Why “Find Your Purpose” is Bad Advice and What to Do Instead

    Why “Find Your Purpose” is Bad Advice and What to Do Instead

    “The meaning of life is to find your gift. The purpose of life is to give it away.” ~Pablo Picasso

    I was fifty-two when I found my purpose. I wasn’t even looking. It literally just smacked me upside the head. That’s a funny thing about life. It throws things your way, and you either grab them and run with them or you turn a blind eye and walk on by.

    I used to turn a blind eye. I don’t anymore. These days I’m taking in all that life tosses my way. The good, the bad, and the ugly.

    How My Purpose Found Me

    I had just left an abusive relationship and declared bankruptcy. You could say my life was a complete mess. I had also just hit rock bottom and was starting the grueling climb out. It was frustrating and exhausting.

    During my healing and self-discovery journey I did something that changed the entire course of my life. I started volunteering at a homeless shelter.

    I’ll be honest with you, I did that for two reasons. One was selfish. The other, humanitarian (and sincere).

    I desperately needed to take my mind off all my problems, and I figured the only way to do that was to surround myself with people whose problems were way bigger than mine. And it worked. But something else happened.

    I fell in love with the homeless people I met and found a deep sense of purpose. Phew! I sure didn’t see that coming.

    I then made it my mission to do more of that. Help people, all people, even animals. I just wanted to help everyone and everything anyway I could, as often as I could.

    I had found my purpose, and that was to do my part to make the world a better place.

    I Never Understood the Meaning of “Find Your Purpose”

    I honestly thought that phrase was overrated and overused.

    It seems to suggest purpose is something outside ourselves that we miraculously stumble upon someday. “Oh, did you hear? Mary found her purpose today.”

    And it also creates a lot of stress and pressure to hurry up and figure it out. “I’m still looking for my purpose, and I’m frustrated that I’m having such a hard time with this.”

    I couldn’t understand why everyone was desperately seeking their purpose. I was just trying to navigate life the best way I knew how in order to have inner peace and be happy, while others were searching for this holy grail.

    I questioned myself. Should I be looking for this too? Do I need to find it before I die? Will my life be incomplete if I don’t? Will I die with regret then?

    I was confused. What’s the big deal about finding your purpose? It was starting to freak me out.

    My Aha Moment

    After my first night at the homeless shelter, I knew without a shadow of a doubt that I wanted to do that for the rest of my life. Just give and serve and make people happy. I wanted to turn frowns upside down and get hugs and make people’s lives better, any way I could.

    Did I finally discover my purpose without even realizing it? Was this what everyone was talking about?

    I assumed it was. I assumed that this was it! I’d found my purpose and now my life was complete. Or was it?

    I was puzzled by something.

    Isn’t This Everyone’s Purpose?

    I couldn’t understand why me serving homeless people and helping humans and critters in any way I could was some special purpose.

    Shouldn’t we all be doing that? As humans sharing the same planet in the galaxy, shouldn’t we all be doing our part to help other human beings (and critters)?

    It’s more than that, though. It’s so much bigger than that. It’s about finding joy and peace in knowing you did your part to make the world a better place.

    That’s what the definition of purpose should be.

    Stop Looking for Your Purpose

    Maybe we should just ditch the word purpose and replace it with something that doesn’t sound so foreboding. Maybe instead of saying, “I’m trying to find my purpose in life” we should try saying, “I’m doing my part to make the world a better place.”

    It just has a nicer ring to it.

    There’s so much anger, hurt, hatred, and frustration in the world today. The world needs more love. People need more love. When we see things and people through the eyes of love and compassion something magical happens.

    We understand, we don’t judge, we feel for each other, and it brings us all one step closer to having inner peace and joy.

    So how can you make the world a better place?

    What special gift, talent, or skill do you have that you can offer the world?

    It doesn’t have to be what you do for a living, though that’s clearly the ideal, since we spend so much time at our jobs. Maybe it starts as something you do on the side and grows over time. Or maybe it doesn’t, but maybe having something that fills you up will help make your 9-5 more tolerable.

    The important thing is that you find some way to help people that leverages your unique passions and interests. Then even if you don’t love your job, you’ll feel a sense of meaning, and you’ll feel good about yourself and the difference you’re making.

    Maybe you love animals and can volunteer at a shelter.

    Maybe you make people feel good about themselves by simply sharing kind words to strangers.

    Or maybe you’re passionate about  knitting or sewing or singing and you can find ways to use those talents to brighten other people’s lives. I mean, the possibilities are endless.

    We need to do more things that spread joy, hope, and love to the people around us, even if it’s something small. Sometimes it’s the smallest acts that have the biggest impact.

    If you’re stressing about the fact that you are getting older and haven’t found your purpose yet, stop. It’s overrated. Instead, find ways to serve and in turn, inspire others to serve.

    It’s not about finding your purpose. It’s about living your life to the fullest and knowing at the end of the day that you did your very best to make someone else’s day brighter and better. It’s about doing that every day until you die. That’s a life well-lived. And if you want to call that your purpose, so be it.