But is Happiness Really a Choice?

Many people find it very difficult tomaintain a positive outlook when they’re constantly bombarded with news about how much suffering exists in the world.

Some people even express a sense of guilt about being happy when so many people go through extreme hardships of one kind or another.

Have you ever felt sad, frustrated, depressed or scared after listening to the news or reading the paper?

These feelings seem to be rooted in a sense of hopelessness about our ability to do anything to make a difference.

What many people end up doing is suffering sympathetically. While we are deeply moved by the suffering of people around the world, we believe the strategy of “sympathetic suffering” actually does more harm than good. We believe choosing happiness is important.

Here Are 5 Reasons Why.

The first reason is that, your pain servers no one

If you stopped breathing would other people breathe better? Try it out for yourself. Hold your breath, and then look around, is anybody breathing better?

The same is true about your happiness.

Can you think of one time when you were sad, upset or angry, and those feelings made a positive difference in someone else’s life? You can only give to others what you already have. It’s okay to be happy!

The second reason is that happiness helps happiness happen

Sadness shared does not reduce sadness, but happiness shared actually multiply happiness. Think about it. Remember, the last time you were with someone that was really happy, passionate or excited about something. Didn’t you enjoy being with them? Wasn’t their happiness contagious?

Why does this happen?

At a very deep level, all of us want to be happy and are drawn to whatever encourages and supports our own happiness. You see, it’s actually good for everyone when you’re happy!

The next reason is that what you focus your attention on grows

When you consciously focus on being happy, you will find more happiness in your life–Guaranteed!

This isn’t “new-ageie, magical thinking.” It is just the way our minds work. We can’t help but recognize and pay attention to those things that are similar to where we focus our attention.

You may have had this experience. When we bought our last car we thought it was so unique, but as we were driving home, we saw another one and continue to see more and more of them the longer we owned it. We couldn’t help but see that model because our attention was now focused on it.

So if it is true that what we all really want is to be happy, then focusing our attention on the activities and thoughts that contribute to our happiness is essential. It’s not only a good thing to be happy it’s actually important to be happy!

Another good reason is that saying so support success

“If you think you can or if you think you can’t, either way you’re right.” This famous quote by Henry Ford puts it in a nutshell. It speaks to the very essence of why it’s true: if you say its so–it is so.

Our thinking can be one of the most fundamental limitations on our ability to be happy–or to be anything else for that matter. So Don’t Worry, Be Happy

The final reason and we believe the most important reason to choose happiness is that…

YOU Can Make a Difference!

If you can learn to maintain your personal happiness, regardless of your circumstances, you actually can make a real difference in the world.

Give up the idea that you–one lone person–can’t make a difference. It’s not true. Just because there are so many things you can’t do anything about, doesn’t mean there aren’t just as many things you can do something about.

So the next time you feel hopeless about your ability to do anything to make a difference, remember: your suffering serves no one and may even be keeping you paralyzed–unable to do anything to support anyone, including yourself.

So is happiness a choice?

We say it better be!

So say it loud–and say it proud…

I Choose Happiness!

COMPLAINTS?

Have you ever noticed how much time people spend complaining? If so, you may have noticed that the worst part about complaining is that it eats up a great deal of time and mental energy, leaves us feeling stressed out and doesn’t getting much changed about the situation. Complaining also has physical effect, leaving you feeling tense and uncomfortable and people who are chronic complainers often end up becoming very cynical and negative assuming nothing will ever change.

WHY IS COMPLAINING SO COMMON?

From the time we are small children, our parents have taught us the difference between right and wrong. Everyone knows the “good” and “bad” ways to act.  When someone notices something they don’t like, often the first impulse is to make a judgment about whether it is “right” or “wrong.” This can lead to judging people as inappropriate or unacceptable, based on their actions we observe.

For most people, this judgment acts as a defense mechanism to keep ourselves and our feelings safe. If we can feel that our actions were “right,” then it’s far easier to assume the other person is “wrong.” We assume that if our actions are “right,” then others will not have any reason to judge us, therefore keeping us safe.

All these internal judgments inevitably turn into complaints, and we end up spending our time complaining to ourselves about the situation or the person involved.  However, because complaining actually makes us feel bad—and, as human beings, what we want most is to feel good–we end up sharing our complaints with other people. Our hope is that if we talk to others about our complaint they will agree with us and we will feel better and find the happiness we are actually looking for.

DO YOU EVER COMPLAIN TO OTHER PEOPLE ABOUT YOUR PROBLEMS?

There are two possibilities that can occur when we complain to other people. One possibility is that they may agree with us and join in with the complaining, which leads both parties to feel tense, agitated, and uncomfortable. The next possibility is that the other person disagrees with us, which can lead to additional conflict and more uncomfortable feelings. Regardless of which way the complaining leads, it rarely leads either person to feel better about the situation. Additionally, any time spent complaining is time that is not spent finding a way to make the situation better.

“If you don’t like something change it. If you can’t change it, change your attitude. Don’t complain.” ~Maya Angelou

It is hard to remember the reality of a situation when we spend so much time complaining. The facts get clouded by our blaming, judging, and complaining, which makes us feel more stressed about any situation and less able to find a solution. When we continue to complain about something, we often forget why we even started to complain in the first place.

“The best way to cheer yourself up is to try to cheer somebody else up.” ~Mark Twain

WHY DO WE REALLY COMPLAIN?

One way to stop complaining is to really think about why you are complaining in the first place. Approaching every situation that you had a complaint about as an opportunity to start taking action to change things may help you relieve stress and find more peace and happiness at the same time.

How is this possible? Complaints can actually be the key to your happiness if you use them to unlock the deeper meanings about your judgment and irritation. Complaining is almost always a reflection of your true underlying values and what you want to see happening in this situation. When something you really want is not happening, it will lead to complaining. But, the complaint is merely a distraction from the true situation unless you use it to make a change.

“Now, 10 years later, the person who talked and complained is still talking and complaining and still remains in the same position. The person who took the initiative and found solutions has been promoted several times.” ~Catherine Pulsifer

Here’s the stress relief you’re looking for…

5 KEYS FOR TURNING COMPLAINTS INTO SATISFYING SOLUTIONS

1) If you are looking to find solutions begin by downloading a free Values worksheet to help you identify what is most important to you.

http://www.focusedattention.com/resources/resources.htm

2) After completing the Core Values Worksheet, think about what came up as important topics, and what is missing from the situation that is currently a problem. Identify these using value words.

3) When you catch yourself complaining about a situation, ask yourself:

• “What would be different if I did not judge this situation as right or wrong?”
• “What is very important to me that is missing in this situation?”
• “What can I do to experience what is missing for me?” “What can I change here?”

As an example, you might find that you were hoping for more connection in relationships or more self-discipline to complete tasks and projects.  If you find yourself complaining about being too busy, perhaps what’s missing is balance or relaxation. If you find yourself complaining about your partner nagging at you all the time, then maybe what’s missing is understanding or better communication.

4) Take some time to reflect and ask yourself, “If I could change the situation to include things that are important to me, would I be complaining about the present situation?”

5) Lastly, consider, “How can I act to make a change in this situation to make it include what I want most?”

“When we are no longer able to change a situation, we are challenged to change ourselves.” ~Victor Frankl

Bonus Key) LIVE IN HARMONY WITH WHAT YOU VALUE

They say to “Be careful what you ask for, because you might get it.” It seems then you should also consider choosing what you want, your “desiderata,” wisely as this produces the “asking.”

Here’s a poem that offers a little advice we enjoy.
(a video of it follows the text – and a parody of it after that)

Desiderata

As far as possible, without surrender, be on good terms with all persons.
Speak your truth quietly and clearly; and listen to others, even to the dull and the ignorant; they too have their story.

Avoid loud and aggressive persons; they are vexatious to the spirit.
If you compare yourself with others, you may become vain or bitter, for always there will be greater and lesser persons than yourself.

Enjoy your achievements as well as your plans.

Keep interested in your own career, however humble; it is a real possession in the changing fortunes of time.

Exercise caution in your business affairs, for the world is full of trickery. But let this not blind you to what virtue there is; many persons strive for high ideals, and everywhere life is full of heroism.

Be yourself. Especially do not feign affection. Neither be cynical about love, for in the face of all aridity and disenchantment, it is as perennial as the grass.

Take kindly the counsel of the years, gracefully surrendering the things of youth.

Nurture strength of spirit to shield you in sudden misfortune. But do not distress yourself with dark imaginings. Many fears are born of fatigue and loneliness.

Beyond a wholesome discipline, be gentle with yourself. You are a child of the universe no less than the trees and the stars; you have a right to be here. And whether or not it is clear to you, no doubt the universe is unfolding as it should.

Therefore be at peace with God, whatever you conceive Him to be.

And whatever your labors and aspirations, in the noisy confusion of life, keep peace in your soul.

With all its sham, drudgery, and broken dreams, it is still a beautiful world. Be cheerful. Strive to be happy.”

It is said that Desiderata was inspired by an urge that Ehrmann wrote about in his diary: “I should like, if I could, to leave a humble gift — a bit of chaste prose that had caught up some noble moods.”

Desiderata

How to Get Along  Better with Your Family this Holiday Season

The holidays are here and for many people this time of year brings quite a bit of anxiety. There is so much to do: shopping, getting the house ready for parties, and the big one, the holiday family reunions.

Do you have any concerns about attending your family’s get togethers this holiday season? Is it challenging to relate to some members of your family, in-laws, or extended family? Do you ever feel drained just thinking about attending these events?

Imagine if you could experience your family in a whole new light. Picture walking into this season’s family gatherings with a feeling of excitement and leaving feeling relaxed and glad you went.

If that sounds good to you, then follow these 10 tips to create a new family experience this year–one you’ll enjoy a whole lot more.

10 Tips for Surviving Holiday Stress

Tip #1 – Make a Choice

One of our favorite sayings is: The shortest path to a happy life is found through conscious choice.

If you don’t make a conscious choice to have a different experience, it’ll probably end up being exactly the same as it has in past years. So set your intention to have an experience you’ll enjoy this season.

Tip #2 – Decide What You Want to Experience

The most powerful intentions are both conscious and specific about what you want to experience. If you aren’t clear about what you do want to experience, then it will be difficult to see opportunities to make that happen–and you may not even notice it when it is happening. How do you get clear about your intention?

You start with the qualities you want to experience. You might pick qualities like fun, caring and harmony as what you want to experience this year. Or you might think it would be wonderful if you could experience more connection, honesty, and caring. Take some time to imagine all the qualities that would make your holiday gathering a wonderful experience for you. Then pick at least three that you want to focus on as your intention.

Tip #3 – Create a Plan

Now that you’ve chosen the qualities you want to experience, think of ways you could help make this happen. If you want to experience more connection with your mother, you might consider buying her a gift that would be very meaningful to her. If you want to experience more fun with your in-laws you might bring a game that everyone could enjoy playing together.

Get the idea? Look at each one the qualities you want to experience and then come up with at least one thing you can do that might help you experience it.

Tip #4 – Everyone’s Doing the Best They Can

Practicing unconditional positive regard for you family members may seem challenging. You might ask: “When my brother complains about everything under the sun, is he doing the best he can?” “When my mom criticizes me about every part of my life, is she doing the best she can?”

Yes. In fact they are doing the best they can.

Stop and think about it. Does your brother look like he’s having fun at these times? Is your mom being effective at getting what she really wants? If they knew a way to take care of themselves that was more fun–and that worked better at getting what they really wanted–don’t you think they would do it that way instead?

So if you get upset seeing people act the way they do, remind yourself: They are doing the best they can. If they knew better they would do better. Then get back to your intention to create what you want to experience as fast as you can. In that moment ask yourself again: “What do I want to experience, and how can I help make this happen?”

Tip #5 – Don’t Take Things Personally

Reading this, you might be thinking, “Don’t take it personally? What if someone says that I’m making stupid choices about my life–how can I not take that personally?”

You can avoid taking things personally if you start with this understanding: Everything people do or say is because they’re trying to meet some need or experience something they value. The truth is, what they say is never about you.

So the next time you hear something you don’t enjoy–the next time you want to defend yourself and justify your position–STOP and remember: This is about them. Don’t take it personally, and then move quickly to Tip #6.

Tip #6 – Be Curious.

Now that you know comments directed at you are not about you, you can choose to relax and just be curious.

When someone says something you don’t enjoy try asking yourself a question like: “Wow, I wonder what’s going on with them?” Then imagine yourself in the other person’s shoes: “If I said or did that, what might be going on with me?” See if you can guess what is important to them like we suggest in Tip #7.

Tip #7 – Play the Guessing Game

Being curious is the first step when playing this guessing game. So if your father says to you: “How can you possibly think that starting your own business is a smart thing to do in today’s economy?” try playing the guessing game. What need could he possibly be meeting or what value might he want to experience by saying this?

Then Guess! He might value security, or predictability. He might be worried about how you’ll pay your bills, pay for health insurance, or save for your retirement. Believe it or not, this is most likely his attempt to contribute to you.

And, remember, he is doing the best he can.

Tip #8 – Make Sure You Understand

One big cause of upset between people is that they don’t know what they want from each other or how to ask for it.

Have you ever heard someone say something like: “I just don’t know how I’m going to pay my rent this month?” Or: “I hate it when some people start eating before everyone is served.” Or maybe a family member starts talking to you about how your favorite cousin is making such a mess of her life.

What happens then? Do you feel confused or uncomfortable? Do you try to justify yourself, explain the situation, or give advice?

Whenever you feel uncomfortable hearing someone’s concerns or complaints, we believe this is partly caused by your not understanding what they want from you about their complaint.

We suggest you start asking for clarity. Ask them directly or guess what you think the other person might want from you. Often you’ll find they aren’t clear about it themselves. Exploring this is a way to create greater understanding between you. This will also give you the clarity to know if you can actually help them in any way.

Tip #9 – Put it All Together

Before you ask for this kind of clarity from someone else, we suggest that you remember tips 1 through 7.

• Remember you made a choice to have a different experience.
• Get present to the intention you created for the gathering.
• You have a plan, stick to it.
• Remember people are doing the best they can.
• Don’t take things personally.
• Get into a curious frame of mind.
• Start guessing.

Suppose cousin Jim says: “I just don’t know how I’m going to pay my rent this month.” What does he want? Ask him: “Do you want to brainstorm some ideas about how you might get your rent this month?”

Or when your grandmother says: “I hate it when we start eating before everyone is served.” What does she want? Ask her: “Would you like to ask if people are willing to wait until everyone is served before we start eating this year?

If your guesses aren’t accurate, they’ll let you know by saying something else that gets closer to what they do want. Your guess will open the way for a conversation that can lead to more understanding and less stress for both of you.

Tip #10 – Be Grateful 

What you focus your attention on grows.

If you constantly notice things that cause you pain, then you will continue to suffer. “He’s such a complainer.” “She always wants everything her way.” “He’s always on my case.”

Try focusing your attention on what you enjoy and then be grateful for it.

It may sound simple. But ask yourself: “What would it be like if the next time I was with my family; I spent my time simply noticing everything that I like about being with them?”

Imagine looking for all the things that you do enjoy, and being thankful for them. “It smells so good in here. I can’t wait to eat.” “I’m so grateful that everyone cares enough to spend time together.” “It’s nice that my mom enjoys having these gatherings at her house so I don’t have to clean up.”

How would you feel if you only focused your attention on the things you do enjoy and then experienced the joy of gratitude?

Enjoy Your Next Family Get Together

So here they are: 10 tips for experiencing your family in a whole new light this holiday season.

Tip #1 – Make a Choice

Tip #2 – Decide What You Want to Experience

Tip #3 – Create a Plan

Tip #4 – Everyone’s Doing the Best They Can

Tip #5 – Don’t Take Things Personally

Tip #6 – Be Curious.

Tip #7 – Play the Guessing Game

Tip #8 – Make Sure You Understand

Tip #9 – Put it All Together

Tip #10 – Be Grateful

Following these tips is the fastest, easiest way we now to enjoy any family activity. If you choose to practice these 10 tips with your family, we’d love it if you’d let us know how it goes.

with love,

Beth & Neill

Question

Catherine asked us this question: “How can I continue to strive to regard myself as worthy of unconditional love in a relationship, just as I am?”

She asked this because, in her words, “I have been in two long-term relationships that ended with me feeling used and taken for granted. I came out of them thinking that I must be doing something that gives the impression I am not worth making an effort for — that I am perceived as the one who meets needs without requiring any reciprocal effort to meet mine as well”

There are many ways we could answer this question, but we would like to address how  Catherine (or anyone for that matter) can start treating herself like she’s worthy of unconditional love.

Artwork by Rita Loyd

Which might cause you to ask, “Easy to say, but how can I do that”?

You can start with these three beginner’s steps to practicing self-love. By applying these self-love techniques you will automatically start treating yourself as the valuable being that you inherently are.

What are You Thinking About?

Step One: Explore your thinking.

Whether you’re aware of it or not, it’s the thoughts you think that generate the way you feel about yourself. The way you feel about yourself influences the actions you take. And your actions generate everything you create in your life.

Most of us have been raised in cultures that teach us to focus on what’s happening outside of ourselves as being responsible for creating the situations in our lives. “If only they wouldn’t…” “If only it hadn’t…” “If only you would…”  “It wasn’t me. It’s two other guys…”

When you primarily focus on what’s going on “out there” it’s very challenging to really know what’s going on “in here”–to know yourself, and to understand what’s most important to you.

So, if something happens “out there” that you don’t enjoy, and all you know to do is try and change those external circumstance, you’re bound to feel bad. Why? Because without first changing your internal reactions it is much harder to effectively change your external circumstances. Or, as Einstein put it:

“Problems cannot be solved by the same level of thinking that created them.”

That is why we suggest you start the practice of exploring your internal thoughts as the first step to treating yourself as worthy of unconditional love. You will know which thoughts are important to explore by using your feelings as an alarm.

The next time you feel uncomfortable in any way, try to identify what you were thinking about just before you started feeling uncomfortable. Then use the next step to change this level of thinking.

Identify Your Personal Core Values–Who You are at a Deep Level

Step Two: Identify what’s most important to you.

The quickest way to start giving yourself unconditional love is to get to know yourself well enough that you can appreciate who you are–even when you don’t like how you feel.

Shakespeare said it best when he wrote, “To thine own self be true.”

Discovering what’s most important to you–what you most deeply value–is the best way we know to discover who you truly are.

These personal values are sometimes well hidden inside your every day feelings. The stronger your feelings–the more important the value is that they express.

In step one you identified what you were thinking about just before you started feeling uncomfortable. Now that you’ve interrupted the thought, ask yourself questions such as: “What is so important to me in this situation that I feel so strongly about?” “What is missing for me that is so important?”

For example, underneath a sense of deep sadness, you might discover caring and consideration are very important to you, and those things are missing in the situation at hand. Hidden within confusion could be a strong desire for understanding. Beneath frustration, you could discover that you want to be more effective.

When you can get under your feelings to what’s deeply important to you—you will start to notice wonderful qualities about yourself. So rather then being stuck in the negative thoughts and the feelings they generate,  you can discover “thine own self”–a valuable person you can easily learn to love.

Knowing YOU is Loving YOU

Step Three: Get to know your best friend.

Although at times you may feel very sad, frustrated or lonely, once you learn to stop yourself the very moment you begin feeling uncomfortable, and then identify what’s most important to you beneath your feelings, you’ll find that you can always be there for YOU. You can listen to what’s important to you. You can figure out ways to get more of whatever you deeply value that is missing in your life.

Using these self-love techniques you are guaranteed to find the best friend you’ve ever had and will be well on your way to mastering the art of self-love and acceptance.

Never Settle for Less Again

Now we’d like to get back to the other thing Catherine said: “I have been in two long-term relationships that ended with me feeling used and taken for granted. I came out of them thinking that I must do something that gives the impression I am not worth making an effort for – that I am perceived as the one who meets needs without requiring any reciprocal effort to meet mine as well.”

Loving and accepting yourself is the first step to creating unconditional love in all your relationships. This will make it much easier to experience the mutual respect and consideration you desire.  With practice at interrupting negative thoughts, and then discovering what you really want, you’ll gain the confidence to ask  for what you want and know that you’re worth getting it.