how not to borrow trouble

One thing I've gotten good at in the last 37 years is borrowing trouble.  Making mountains out of molehills.  Playing the end of the act before the curtain even rises.  I look for every way something could go wrong, every way I could mess something up, and then obsess about it... until it actually happens.  Not because it was inevitable, but because I made it inevitable.

I'm a bit of a Girl Scout; I like to be prepared for every possible outcome.  In my purse at (almost) all times there are bandaids, Advil, Pepto Bismol, silverware, water, tampons, kleenex, even moleskin.  (You never know when a pesky blister is going to sprout!)  And there is something to be said for worrying -- it calms me down to look at all the way things could go wrong, and then to make contingency plans for those alternatives.  I'd rather have the bandaid and not need it than need it and not have it.

But that's only good up until a point.  There is a line where preparedness tips over into obsessiveness.  And I dance on that line like Philippe Petit between the towers.  

So what can you do if you're like me to make sure that your worrying hovers closer to self-soothing than obsessing?

1)  Be aware of your relationship to trouble

Know your tendencies.  And if you don't know your tendencies, observe yourself and ask your friends and family.  (I wouldn't phrase the question as "how obsessive do you think I am?" but rather, "can you think of a time my worrying was destructive rather than constructive?")  Watch your stress levels when you are worrying -- do they get better or worse?  And does worrying bring on more problems?  Ask yourself how your worrying is contributing to the continuation of your problems.  And then see what happens if you take a different tack.

2)  Make sure you can do something about what you're worrying about

There's a saying I love: "If you can do something about it, why worry?  And if you can't do something about it, why worry?"  This gets to the point -- do what you can about what you're worrying about and then let it go.  Accept that you can't plan for everything.  Allow yourself to make mistakes.  And if your worrying isn't leading to productive steps (like stocking your purse with bandaids or knowing an alternative route to get home from that party) drop it.

3)  Practice puppy training for the mind

Almost three years ago, my friend Rebecca wrote a guest post about puppy training for the mind, and it's an enormously valuable tool.  Don't let yourself get away with obsessing.  Make sure you're being productive and not just winding yourself up.

 

4) Shift from worrying to problem solving

At my old job, people would come to visit me and my fantastic office mate and complain about all their problems.  Then they'd leave, smogging up our office with their obsessions.  After a week or two of this, we told people they were welcome to visit, and even to talk about their problems, but after five minutes they had to shift from complaining to problem solving, or we would ask them to leave.  This is a great rule to have for yourself vis-a-vis worrying.  Set a timer and after the allotted amount of time, go back to step 3 and force yourself to drop it.

5) Allow yourself to make mistakes

Why do I carry bandaids?  Because if I need one, I don't want to spend $3.99 on a box to get just one.  But in the grand scheme of things, is $3.99 going to break me?  Absolutely not.  And is it worth not having to worry about having bandaids for $3.99?  Sure!  It's a perspective shift.  And if you allow yourself to make mistakes, realizing that some mistakes are more deadly than others, then you prepare only for the higher impact mistakes.

I told my team at work the other day that I know we're going to make mistakes, and that's ok.  I just don't want them to be the obvious ones.  I'm willing to stick a bandaid in my purse, but not an ace bandage.  

6)  Choose to roll with it

I recently got a call from my doctor's office telling me that a test I took required me to come back for another test.  Which sent me on a wild spiral of "what ifs," leading me directly to the big one, "what if I die?"  (Talk about playing the end of the act before the curtain rises!)  I talked to friends and family and calmed myself down with their help, and then decided to package up my worry until I could find out more information.  Since there was nothing I could do about it until my doctor called me back (which, for the record, she still has not done!) there was no point riling myself up about it.  It continues to be a choice I make every time the issue comes up; I have to remind myself I'm not going to worry about this right now.  

There's a great song by one of my favorite artists, Sean Hayes, that touches on this.  He says:

"You're always gonna find problems 

That's just the way things are
Now how you choose to deal with them
make problems what they are
make problems what you are"

So what do you do to keep from letting problems be what you are?

change your thoughts!

I recently attended a Learning Video Boot Camp and made this video -- luckily, it's another one of those times where my training and coaching (and former-acting) worlds overlap.

Enjoy!

are rolls and funks self-perpetuating?

I'm in a lucky spot right now:  I'm on a roll.  My job is great, my clients are amazing, and things in my social/dating life are going well.  I feel like I'm putting good vibes out there and the universe is responding with gusto by introducing me to interesting people and giving me good learning experiences.  It's pretty awesome.

This morning, though, I talked to a friend who is in the opposite spot.  She's in a funk.  (And it may just be a bad enough funk to be a phunk.  Or, perhaps the ever-dreaded pfunk.)  She's worried about where her life is going and how she's going to get there.  She's gone down a rabbit hole of doubt and fear, and is worried that not only will the pfunk remain, but maybe the judging voices in her head are right.

From the outside, I can see absolutely nothing wrong with my friend's life right now -- she's just facing some professional challenges and feeling some fear.  But it got me thinking:  what's the difference between where she is (pfunk) and where I am (roll)?  I think it's all about perspective.  I think my life is going well and it feels like the universe is rewarding me with this roll.  She thinks her life isn't going well, and the universe feels like it's rewarding her with a pfunk.

I'm not trying to say that we create our own realities (though I may be kindasortakinda implying that), but on the extreme edges (funks/rolls) I've personally experienced a strong mind-reality connection.  When I want to see crap, I can always find it.  And when all I'm seeing is good, life is sweet.

The challenge for me (and for many people, I think) is that it's hard to flip the switch from funk to roll.  It's kind of a chicken and egg scenario -- at this point, the outside world has to give me some indication that I'm doing well before I can feel like I'm on a roll.  What I'm hoping I might be able to get to is the opposite -- that by thinking I'm on a roll I can start to get out of a funk.

It's a matter of faith in myself and my abilities despite what I'm seeing in the outside world.  And at the moment, that feels like a big stretch.  But I'm willing to take my roll and see just how long I can get it to last.  And maybe that's the first step.

vulnerability

A dear friend of mine recently sent me a podcast about vulnerability that was part of an hour-long TED program created by NPR (a good remix if you're tired of listening to TED talks that rely heavily on visuals).  In this talk, Brene Brown -- a woman I had heretofore avoided because I saw she had been on Oprah and, well, that made me doubt how uncheesy she was going to be -- focuses on shame and vulnerability.  She defines shame as more ore less this fear:  "is there something about me, that if other people know it or see it, that I won't be worthy of connection?"

She tells the story about her struggle with vulnerability and the research she's done around people who are willing to be vulnerable.

It's a great listen:  http://www.npr.org/2013/03/11/174030515/making-mistakes

more on beginner's mind

My last post mentioned the concept of beginner's mind, and I found an article that expands on it, pointing out 10 different ways to expand your perspective:

1. Take one step at a time.
2. Fall down seven times, get up eight times.
3. Use Don’t Know mind.
4. Live without shoulds.
5. Make use of experience
6. Let go of being an expert.
7. Experience the moment fully.
8. Disregard common sense.
9. Discard fear of failure.
10. Use the spirit of inquiry

Read the rest of the article here.  I enjoyed it and hope you will, too.

the gift of fear

I recently spent the weekend with a dear friend who is going through a series of life transitions all at the same time and she is, quite understandably, terrified.  And while I don't envy her situation, I am able to see a silver lining in it -- if she weren't afraid, she wouldn't have the opportunity to be courageous.

Think about it:  courage is not about being fearless, it's about being afraid and acting anyway.  Without fear, there is no courage.

I make my living as a corporate trainer -- I speak in public regularly.  For some people, my job would be their waking nightmare, day after day, speaking in front of others.  For them, it would take massive amounts of courage.  But for me, because I'm not afraid of it, it's a no-brainer.  Conversely, moms around the world will hold their children's hair while they barf.  (Hell, college freshman do it, too.)  For me, that would require inner depths of strength that I don't know if I have.  Fear and courage are both relative, and just because you're afraid doesn't mean you're weak.  It's how you choose to act while you're afraid that helps to define and forge your character.

So what can you do to become more courageous, and to tune down the voices in your head that say you're going to die?  Here are a couple of things that have worked for me in the past:

1. Focus on the learning.
When I'm doing something hard (/scary/terrifying) I often look down the road and ask myself what the long-term benefit will be.  Will I be growing into someone I want to be?  Will I be proud of my actions in this current moment once it has passed?  What am I striving for from my life, and will taking this terrifying action give me more of that?  If so, I act.  I seize the opportunity to grow.

2. Lean into it
Sometimes the best thing you can do is stop fighting the shoulds -- "I shouldn't be afraid of this" or "I should know how to do this already" or "I should be able to handle this."  Instead of worrying and shoulding all over yourself, think of the challenging situation as an opportunity to think about who you could become.  Find a way to be ok with the uncomfortable feelings -- maybe by regularly repeating something like, "this, too, shall pass" or breathing deeply every time anxiety shows up.  Just leaning into the change in a gentle, what-is-possible-here kind of way.

3. Use beginner's mind
The apocryphal Zen story helps to define (mystically) the concept of beginner's mind:  A university professor went to visit a famous Zen master. While the master quietly served tea, the professor talked about Zen. The master poured the visitor's cup to the brim, and then kept pouring. The professor watched the overflowing cup until he could no longer restrain himself. "It's overfull! No more will go in!" the professor blurted. "You are like this cup," the master replied, "How can I show you Zen unless you first empty your cup."

When we treat ourselves as experts, there is no room to fail and grow.  And this makes uncertain times even more stressful because we feel like we have to know what to do.  We don't give ourselves credit for never having been in this exact moment before.  Maybe it was a similar situation, but it wasn't this one.  And maybe this one requires a new mindset.

4.  Get support

Going through change alone can be isolating, alienating, and all together lonely-making.  The most important thing I've learned in going through change is how important it is to have support.  Whether that comes from a loving coach, a skilled therapist, a dear friend, or a supportive community, finding others who can give you perspective, advice, and help you navigate your way through a change is invaluable.  I would never be where I am today without my coach, my therapist, my friends, and my family.  And I'm not the least bit ashamed to ask them for help.  Because I would want them to come to me if they felt the same way.

So to my friend, and to anyone else out there who is going through change and is afraid, remember that you're not alone, and that no matter how scary it gets, the key is to just keep putting one foot in front of the other.  And to reward yourself for just making it through.

give yourself permission for your passion

So many of my clients are incredibly creative.  They have great ideas, spend time thinking about them, planning for them, and dreaming about executing them, but when it comes time to actually make it happen, something always gets in the way. 

I work with dancers, writers, musicians, actors, directors, mothers, teachers, strategists, lawyers, business people, you name it.  I believe creativity is not a what, it's a how.  It's not the content of your job, it's how you execute it.  It's not the title that you have, it's the passion you bring to everything you do (and not just work).

So, given that I work with such fabulously imaginative people, why aren't they all -- and why aren't we all, every one of us -- totally fulfilled, living out our dreams?  Because when it comes time to do something about our dreams, there is very often a voice that says "it's not good enough" or "I don't deserve it."

To that voice I say (fairly unceremoniously), "I appreciate that you're trying to protect me, but now if you wouldn't mind, please shutthefuckupthankyouverymuch."

There is no permission slip for passion.  There is no rule that says you have to be accepted for what you do.  Think about the books you remember -- not all of them are the greatest books you've ever read.  In fact, some are the absolute crappiest books you've read, which is why you remember them. 

One of my favorite creative geniuses, Ira Glass, has been famously quoted as saying, "All of us who do creative work, we get into it because we have good taste. But there is this gap. For the first couple years you make stuff, it’s just not that good. It’s trying to be good, it has potential, but it’s not. But your taste, the thing that got you into the game, is still killer. And your taste is why your work disappoints you. A lot of people never get past this phase, they quit. Most people I know who do interesting, creative work went through years of this. We know our work doesn’t have this special thing that we want it to have. We all go through this. And if you are just starting out or you are still in this phase, you gotta know its normal and the most important thing you can do is do a lot of work. Put yourself on a deadline so that every week you will finish one story. It is only by going through a volume of work that you will close that gap, and your work will be as good as your ambitions. And I took longer to figure out how to do this than anyone I’ve ever met. It’s gonna take awhile. It’s normal to take awhile. You’ve just gotta fight your way through.”


Give yourself permission to write your stories, sing your songs, dance your dances, and dream your dreams.  If you don't, who will?

how secrecy can kill intimacy

A million years ago I worked with a very smart therapist on some problems I was having with my boyfriend. She caught on quickly to the fact that instead of telling him how I felt, I was just smothering my anger until it was way too late to deal with the problem at hand. I was hoarding small infractions and stockpiling insults. By the time I started working with her, I didn't want to look at my boyfriend, let alone make out with him. And on top of that, I felt guilty about not wanting to smooch him anymore!

She told me something that I've hung onto all these millennia: nothing kills intimacy faster than secrecy. And the things you're keeping secret don't have to be big, guilt-inducing, gut-wrenching secrets. They can simply be things like not telling someone your feelings were hurt by the way he assumed you would do the dishes, or that you were furious at how he left his shoes in the middle of the floor even though you asked him not to a billion times because you trip on them on the way to the bathroom in the middle of the night.

The more of these unvoiced issues I sat on, the further and further away my boyfriend drifted. But it was hard to feel like my concerns were valid in the moment. Did he mean to leave his shoes there? And did I really have a right to be angry about him being forgetful? It took a lot of courage for me to start to see that what I wanted mattered as much as what he wanted, and that if I mentioned my concerns at the moment they happened I was only annoyed, not angry. Luckily, he was receptive to my efforts to get things off my chest before they festered, and things improved.

In the long run, the relationship didn't last, but I was reminded of this lesson earlier this month when I went to visit a friend across the country. My friend is in her first trimester (read: barfy) and a mom to a toddler (read: exhausted) and trying to buy a home (read: overwhelmed). When I booked my ticket she wasn't pregnant yet, so we thought it would be a fun-filled, sunshiney visit. But as my departure date approached, she was sounding more and more worn out, and I was beginning to worry that instead of being a fun addition to her house for the weekend, I would be yet another thing she would have to take care of.

But I sat on that. She wanted to see me, right? She was the one who was exhausted and overwhelmed, why should I worry that she didn't want to see me when everything she said made it sound like she did? I wouldn't be more exhausting, would I? I vowed to myself that I would not be a hassle... and then worried silently that I would.

The day before my flight I had worked myself into such a tizzy of non-communication that I finally had to call her and get it off my chest. "I'm worried that I'll be a burden, that you won't have any fun with me, and that you'll barf on me!"

"Well, I'm worried that you won't have any fun with me, I won't feel well enough to play with you, and that I'll barf on you!"

As soon as the words were out of our mouths, we were laughing again, saying that we would be fine. Prior to connecting, though, there was tension. We were both fearful that we would be the cause of pain to the other. And the more we over-thought it without reaching out to one another, the more secrecy we had, and the less close we felt.

Did she barf on me? No. Did she feel well enough to play with me the whole time? No. But I was prepared for that, and connected to her, so it all worked out just fine. It's amazing what obstacles intimacy can overcome.

we build the wall to keep us free

I've been listening recently to this incredible musical based on the story of Orpheus and Eurydice, and Why We Build the Wall (the song above) has been stuck in my head a lot in the last week or so. The premise is great and seems totally backwards -- we're building a wall to keep ourselves free. The lyrics say:

What do we have that they should want?
We have a wall to work upon!
We have work and they have none
And our work is never done
My children, my children
And the war is never won
The enemy is poverty
And the wall keeps out the enemy
And we build the wall to keep us free
That's why we build the wall
We build the wall to keep us free

And it makes me wonder -- where in our lives do we build these walls? Walls that seem to be keeping out an enemy and providing us with freedom but that are still closing in on us and keeping us small. Walls that give us something to focus on and something to keep ourselves busy, but walls that, in the end, don't get us what we really want.

I'm thinking of a friend of mine who works six bajillion hours a week. The "enemy" in this case is failure or disappointment, and working endless hours at his job (the "wall" in this case, too) is what keeps the enemy at bay. But even if he builds that wall, failure will be patiently waiting on the other side of it, looking for the smallest crack to climb inside.

I'm also thinking of myself -- in my case sometimes the enemy is "feeling too much" and shutting down those feelings so I don't have to be overwhelmed by them is my wall. It seems like the smart thing to do -- manage emotion so it can be tamed or mastered, but in truth, the more I try to sweep my feelings under the rug, the more they become protesters at Occupy Kate's Wall Street.*

If what we want is endless work with no payoff, we can have that. There will always be more fear. There will always be more walls to build. But what does it take to knock down the wall and start giving up the war in the first place? Acceptance. Recognizing that whatever's on the other side of the wall -- poverty, fear, disappointment, too many feelings -- it's always going to be there. And we can't pretend it away. So why not start to accept it so that we can let go of the concept of it being an enemy?

Easier said than done, I realize. But worth a shot -- unless you want to move to Hadestown, that is.

*I know, sorry, I couldn't resist.

Book Review: One Small Step can Change Your Life: The Kaizen Way

The idea is big, but Robert Maurer’s book is quite small. “Kaizen” is Japanese for “improvement,” and it’s the philosophy that taking small steps is the best way to make continual improvement.

Or as I once told a client, “Baby steps only go forwards.”

Think of the last time you set out to make a major change. What did you feel? Exhilaration? Exhaustion? Excitement? Trepidation? Most people, when faced with change, will feel at least some element of fear. And very often that fear can get in the way of actually making the change. The idea of kaizen is to take make such small changes that your brain doesn’t even know you’re changing, and therefore, doesn’t get in the way.

It’s kind of genius.

There are six strategies in Maurer’s book:

1. Asking small questions

2. Thinking small thoughts

3. Taking small actions

4. Solving small problems

5. Giving small rewards

6. Recognizing small moments

Let’s take a quick look at each of these.

1. Asking small questions

Your brain loves questions. Just look at how many people are drawn to crosswords and Sudoku and jigsaw puzzles. But instead of overwhelming yourself with big questions (“How can I lose 25 pounds?” “How will I ever get a job in this economy?”) focus on the small questions instead (“If health were my first priority, what would I do differently today?” “What little step could I take today towards my ideal job?”).

Watch out, though, for negative questions. We get more of what we focus on, so if you’re tempted to ask yourself “Why does this always happen to me?” or “What’s wrong with me?” your brain will be delighted to work on those questions, too. In a judgmental, awful, negative way.

2. Thinking small thoughts

This is all about visualization, or what Maurer calls “mind sculpture.” Mentally practice a task using all five of your senses, and you are much more likely to develop the skills it takes to actually engage in that task in the real world. But this isn’t about 30 minutes of meditation on a task. It’s about how many seconds a day you’re willing to devote to the effort. The idea is to make it simple, habitual, and fun. And nobody can say they don’t have an extra 45 seconds a day, right?

3. Taking small actions

If you want to clean your house, you can go into the most awful room and start trying to rid it of its clutter, but for some of us, that’s just too big an idea. And so we avoid it. Instead, if you clean your house the kaizen way, it becomes about going into that room and cleaning up for five minutes. Or removing five pieces of clutter every day. Big, bold actions often get us initial results, but don’t take into account things like lack of time, exhaustion, fear, or resistance. The smaller steps get us to the goal because they can be so easily incorporated into daily life.

Here are some suggestions for small actions you can take:

If you want to stop overspending, remove one item from your cart before checking out.

If you want to start exercising, go – just go – to the gym three times a week.

If you want to get more sleep, go to sleep one minute earlier or sleep one minute later each day.

They may not seem like much, but for anyone who is really resistant to change, these are cracks of light in an otherwise dark room.

4. Solving small problems

The key to solving small problems is catching them when they’re still small. And if you miss that window, the trick is to solve small problems in the face of really large problems. Some of this step involves trusting your gut and listening to what your instincts tell you about things – so you can prevent small problems from becoming bigger ones. Maurer has a great exercise for helping to spot the warning signs.

5. Give small rewards

Small rewards serve us best as recognition of a job well done. They can be little treats and pleasures, or simply a verbal acknowledgement of taking the small action you set out to take. A few key things to remember:

The reward should be appropriate to the goal – that is, don’t reward yourself with chocolate if your goal is to lose weight

The reward should be appropriate to the person – I, for example, would not particularly enjoy the reward of watching a football game and drinking a beer as a reward for a day of hard work, but I know plenty of people who would.

The reward should be free or inexpensive – if not, rewarding yourself for all your small steps could become a financial burden, which would subvert the whole kaizen
process.

6. Recognizing small moments

This is all about paying attention to what’s going on around you and what opportunities for change naturally arise. A couple of the examples Maurer shares are:

A flight attendant noticed that passengers weren’t eating the olives in their five-item
salads. A the time, five-item salads cost far more than four-item salads. When the fifth item (olives) was dropped from the salad, the company saved half a million dollars a year.

George de Mestral, a Swiss engineer, noticed that when he took his dog out for a walk, the dog came back covered in burrs. His attention to this small moment led to the invention of Velcro.

Having this curiosity and awareness about life allowed the opportunities for innovation and enhancement to present themselves. Combining these six steps yields a very powerful philosophy, especially for anyone who has ever been afraid, stressed, or overwhelmed by change.

And because the book is so little (and only took me a day to read), it’s the perfect first small step!

what I learned about creativity

It's easy to think that creativity is limited to just artists. That it is some elusive force that you can't control, but can only tap into. That some people have it and other people don't. That there is an epic struggle that you must undergo to have creativity bestowed upon you. But after my creativity call this month, I came to the understanding that creativity is more about HOW you go about the things you do than WHAT exactly it is you go about.

1. Be aware

We defined creativity as doing something new, or doing something you've done before in a way you've never done it before. This creates new neuronal connections in your brain, and fills a very technical definition of creativity. (See more about this at my friend Gwen's blog here.) To create these connections, you could do something simple like brush your teeth with the non-dominant hand, or head to work via a route you don't normally take. This awkwardness or intentionality drives you to a greater sense of awareness of the present moment, and that awareness is an important part of creativity.

We talk about "flow" and being really absorbed in a creative process, be it writing a play or designing a business plan. And in this state the hours can fly by and you're not at all aware of your surroundings. (Some people (who are not me) can even ignore their bodies in this kind of flow and go without eating all day long.) So how is this flow (that ignores a rumbly tummy) an awareness of the present moment? It's by focusing intently on the work at hand -- the work in the present moment -- that our attention and awareness are drawn to the present.

2. Be expressive

There are two kinds of creativity -- the kind that stays in your head and goes unexpressed or unidentified (passive) and the kind that gets shared in some kind of medium like paint or song or words or business or your outfit (active). And you can be passively creative, solely experiencing your unique perspective on the world, or you can share that perspective with others. And it's this second kind of creativity that I think most people associate with the term "creativity."

It's kind of a tree-falls-in-the-forest situation; if you're creative without awareness or expression, are you really creative? Or are you on auto-pilot?

3. Be courageous

There are plenty of obstacles to being creative. Fear of rejection keeps plenty of people from sharing the passive creativity they enjoy in their own heads -- "oh, I can't paint that, they'll hate it." The worry that the creative project is not good enough, not creative enough, unacceptable, etc. keeps plenty of people from bringing their visions to light. And what about that nagging need to finish a project instead of allowing yourself to simply play creatively? Or the trials of being labeled as "the creative one" and having to live up to that? All of these things can be a tall order. That's why it's important to be both creative and curious with your creativity. Remove the rules that say there needs to be a finished product. Be brave enough to challenge your own notions of creativity -- that, in and of itself, is an act of creativity!

These are three simple things you can do to have more creativity in your life. Be aware, be expressive, be courageous. The steps you take in any of these directions don't have to be grand, either. I was hiking down a very slippery trail recently and found that the placement of my feet was incredibly creative -- my body was orienting itself to the trail without my conscious mind's involvement. And if I hadn't had the awareness in the present moment of what was happening, I might have missed it all together.

(And if I hadn't been expressive or courageous, you might have missed it, too!)

Hurricane Irene (or, why a restricted media diet is a good thing)

It's one thing to be prepared. And so staying tuned to the news and making sure you have the latest information is important, especially in the event of an emergency (or a Pending Emergency, as this storm really turned out to be). It's another thing all together to continually bombard yourself with images and information that serve to do nothing but raise your blood pressure and anxiety levels. And I don't think it's actually the media's responsibility to monitor how much of the information you take in. That's your call. (Would I like it better if the news channels weren't fear-mongering for ratings? Yes, yes I would. But it's kind of their job to get ratings, right?)

I survived hurricane Irene easily, as did virtually all of my friends, so it's easy for me to be fairly blithe about this. But there was so much build up, so much tension before the actual storm that I started to get worried even though my apartment (and the apartment where I weathered the storm) were not in a threat zone. I made sure we took necessary precautions -- had water on hand, secured items on the roof, etc. -- and then that we turned off the TV. We checked in periodically, just to see if anything had changed, if there was any chance we'd be directly hit or otherwise affected, but as soon as the news looped back around to information we already knew, we turned it off.

Same thing with facebook. Some of my friends online were posting nothing but terrifying updates about the death toll or the misery of the flooding. And I'm not saying they shouldn't post those things, especially because they were true. Facebook can be a good way to get information shared. But I'm saying that I should be careful about how much of it I take in -- especially when the cause of the drama is something that I can't do anything about.

So should we all just sit around and be ignorant? No, of course not. But monitoring how useful the information is that we're processing and balancing that with how anxious it makes us feel is important. And we'll all have different levels of acceptability.

I think people like a little bit of drama in their lives. It helps to make us feel alive. And so a storm like this can provide us with that little bit of adrenaline. But adrenaline, not burnt on some task (like fighting or fleeing, which it was created for) can turn into stress and be quite harmful to our bodies. And the bodies of our friends and families. And we forget this.

So it's your choice as to whether or not you look at the Glenn Beck article that called Irene a blessing. (Yikes!) And it's your choice -- if you read it, how much do you read? (Two paragraphs.) And it's your choice -- you can close that window and focus instead on something where you really can make a difference. Like calling a friend. Helping a neighbor. That kind of thing.

that which we resist persists

About ten years ago, I was working with a therapist who, after a couple of sessions where I talked about my relationship with food, suggested I go to an Overeaters Anonymous meeting, just to see if it would help.

And the minute she said it, every single cell in my body revolted. I wanted to die. There was absolutely NO WAY I would go to one of those meetings. Never. Ever. Not in a million years, not if you gave me a million dollars. Never. Not if the room was full of hot, eligible bachelors. Not if it meant I would never overeat again. If I happened to be running down the hall of a burning building and the only way out was through an OA meeting, I'd burn up with the industrial carpeting. Not. A. Snowball's. Chance. In. Hell.

A simple suggestion, one that I could take or discard, and my whole essence was ready to drop a very small, very targeted nuclear bomb on the sweet, dear therapist who mentioned the idea.

Needless to say, ten years passed, and my relationship with food has remained interesting.

When I feel good about myself, food is my nourishment. When I feel bad, it's my comfort. And I think that's pretty "normal." But since I don't see anyone else eat, and can't get inside the heads of other eaters, I have no idea whether my relationship is dysfunctional or not. However, some part of me desperately fears that it is. Otherwise I wouldn't be willing to burn up with the carpeting.

So, last week, in honor of the Year of Yes! (well, ok the fourteen months of yes) and in an exploration of Risk, I went. And it was scary. And it was awkward. And the building had some truly horrid industrial carpeting. But what's most important is that I made it out the other side. Was I like some of the women in that room? Yes. We all had tricky relationships with food. Was I not like some of the women in that room? Yes. And for privacy reasons I won't say why.

What I was afraid of was the label. I was afraid of admitting that my relationship with food might have been "abnormal" or "dysfunctional" which would, by association, make me a failure. Yes, it was that simple. If I went to a meeting of people who had trouble controlling their eating and found I was like them in any way, I was a failure.

I'm pleased that I went, and I'm incredibly proud of myself for facing that silly little fear that's been holding me back for ten years. Will I go again? Not to that particular meeting. I'll try another one, just to see, but I don't particularly care for the 12 Step model.

So I'll throw it out to you: what are you afraid of? What one thing does your whole body create a violent reaction to when you consider doing it? And if you could do it safely, what would it take for you to do it?

what's your positivity ratio?

Yesterday I was on a webinar called "Boost Your Happiness Through Evidence-Based Activities," and, while it was kind of a cheesetastic hour, there was one exercise I came out of it with that I found interesting and worth sharing.

It's about your positivity ratio.

Think about the last 24 hours. And in the last 24 hours, have you felt any of the following:
Amazement
Amusement
Gratitude
Hope
Interest
Inspiration
Joy
Love
Pride
Serenity

You can have felt them a little, moderately, or a lot. (If you only felt them a little, don't count them in this round.)

Total up the number you've felt and put that number aside.

Now think about the last 24 hours again. Have you felt any of these?
Anger
Contempt
Disgust
Embarrassment
Fear
Guilt
Hate
Sadness
Shame
Stress

Again, you can have felt these a little, moderately, or a lot. (With these, if you felt them a little, they count.)

Take your positive total, and divide it by your negative total. That's your positivity ratio.

The inventor of this test, Dr. Barabara Fredrickson, has research indicating that "a positivity ratio of 3 to 1 is a tipping point. This ratio divides those who merely get by in life from those who truly flourish."

But if you scored below 3-to-1, don't be surprised. More than 80% of U.S. adults fall short of the ideal 3-to-1 ratio. (I did, too, and I consider myself a highly positive person.) Instead of feeling guilt, shame, or stress over these results (because, watch out, you'll have to account for those tomorrow!) why not take interest in what you can do to up your ratio? Why not seek out a poem, a song, or a friend who inspires or amazes you?

You are in charge of where you put your attention. So when you catch yourself in a feeling of anger, frustration, or guilt, take some time to balance that out with some love, amusement, or gratitude. A simple way to approach this is through an exercise where you list five things you're grateful for -- like the comfort of your fluffiest pillow, the crispy, minty taste of your toothpaste, or the support of the people who love you -- and really sit in that gratitude as you move through your day. Similarly, sit down and list things that crack you up -- like the way your sister snorts when she laughs really hard, the way a muppet ends a joke by settling down into its neck, or that cute guy who is ninja funny -- and just sit with the enjoyment of that for a while.

Negative stuff will come and go, and I personally have a harder time keeping the negative feelings at bay than I do redirecting my attention onto the stuff that makes me happy. So this is a good exercise for me, too.

(And in just writing this post I've upped my hope, amusement, inspiration and gratitude quotients for today, so maybe tomorrow I'll have a 3-to-1!)

challenge your assumptions

I'm just not someone who likes the beach. You get all sandy and hot and sticky and sunburnt and you look and feel fat in a bathing suit and it's just such a schlep to get there it's never worth it.

This is something I've told myself time and time again for 20 someodd years (as for those first few years, I probably actually enjoyed being hot and sticky and finding pouches of sand in the crotch of my swimsuit; hooray! Pouch of sandy treasure!) I believed for years that I'm just not a beach person, and that kept me from pursuing shoreline vacations and hours of reclined relaxation.

And, truth be told, when I was eight-ish, I hated the beach so much that I ran away from home* because my family insisted on going to the dirty, dirty beach instead of going to the swimming pool, which I liked much better.

So recently, when my friends invited me for a day at the beach, I hesitated. I don't like the beach, I heard myself say. It'll be too hot, too much of a hassle, too uncomfortable. And yet, somehow, I decided the getaway was too necessary and the friends too much fun to pass up. And also, I thought the old beach story might just be that: a story.

Very intentionally, I challenged the assumption I had about myself that I'm just not a beach person. I put myself in a position to find out if that was true, or if it really was just another story I was telling myself. My hint that it was a story was that not liking the beach, being pale, and having spent previous beach days in a t-shirt under the umbrella the whole time set me apart from other people in my mind, and made me feel "unique." I got something from holding onto that old story. I was protected form possible discomfort by just not going to the beach in the first place.

So what did I discover that day on Long Island?

1. If I wear enough sunscreen, I don't actually burn. (Except around my butt, and I think that one was my fault.)

2. If I swim, walk, talk, eat, and do crossword puzzles, there's no time to get bored or overthink how much more comfortable I might be in a t-shirt under that umbrella over there.

3. The beach really isn't that dirty.

4. The trip really isn't that long.

5. And if I choose safe people, am clear with myself about the risks I'm willing to take and those I'm not willing to take (e.g. taking a possibly long train trip vs. agreeing to stay until nightfall), have an exit strategy (if necessary), and just DIVE IN, I might actually enjoy something I haven't enjoyed in years.

Which is to say, I went back to the beach this past weekend, too. And this time I didn't even burn my butt!

If you want to try this, too, here's a To Do List to get back on your pony and ride:

1. Identify something that you think you can't do, or that you used to do but no longer do. Something you think might give you pleasure if you just let it.

2. Find a couple of safe people who are willing to experiment with you (and who will surrender the original plans if you become overwhelmed, or discover that the story isn't a story after all).

3. Get clear about what you're willing to do and what you're not willing to do. Make it cut and dry, and share it with your safe people. For example, "I'm willing to go to Times Square for New Year's Eve if it costs less than $50 and we're not standing next to anybody drunk. Otherwise, I have the right to leave if I want to."

4. Put on your attitude of curiosity, and jump in!

If nothing else, you'll know more about your limits (or your perceived limits) than you did before. And who knows? You may just inspire your safe people to take some risks of their own...

*I made it to the driveway, where I was lured back into the fold by my mother, equipped with nothing more than two rapidly melting popsicles.

ooooh, what a little persistence will doooooo....

So here's a little story about Sticking With It (Even Though You Think It's Going To Fail).

I was recently doing some research into graduate psychology programs and discovered that most of them require some form of undergraduate statistics. Now, I haven't studied stats since high school, so if I were interested in pursuing a masters in psychology (which I'm not sure I am, but stick with me on this) I'd have to go back to college and take undergrad statistics.

Ok, fine. Then I got to thinking about application deadlines and stuff. If, I told myself, I want to be able to consider grad school in the winter of 2011, I'd have to take stats... this summer! Otherwise, I'll have to take stats in the fall and apply in the spring for a fall of 2011 admission.

So I dragged my heels a bit, thinking:

• commencement just happened
• the summer session can't be starting just yet
• I probably have a week or two to get it together
• I'm not really sure I want to go to grad school anyway
• I'll look into it later
• etc.

After inspirational conversations with my coach and my mother, however, I decided I would just start investigating it now, just in case.

And when I called the registrar's office at Hunter, I discovered that the application deadline was... TOMORROW.

(This is where the persistence part kicks in.)

The registrar needs a copy of my transcript. (I haven't seen my transcript for 12 years.) I know there's a copy of it in my files at my parents' house so I call home to see if Dad can locate it in the attic. Twenty minutes of looking later, he can't, and I'm ready to give up.

"Kate, I'll go to New Haven to pick up a new copy for you, if you need me to."

Hope comes back. I call Yale for a transcript and they say that I should place the order, but they can't guarantee that it'll be ready by tomorrow. Hope fades again.

"Kate, you're willing to pay Hunter money, they'll probably find a way to accept it."

Hope comes back. I call them and find out the procedure -- they need a filled-out application, registration fee, and transcript before 3pm the next day. Hope fades. Until... I discover on their website that they'll accept a copy of my diploma. Which I know my mother can locate for me!

Hope returns, and I try to register for class and can't. Hope departs.

"Try going to the Registrar's office."

Hope returns, and I can register, but only with permission of the math department, who wants proof that I've taken math before -- and might require me to take a placement test. Hope skedaddles faster than a bug on fire.

But I persist, hope clinging to the edge of me like I'm a canyon. The math department? All they want is for me to tell them my AB Calc grade from nineteen mumbledy mumble.

This back and forth goes on and on, with hurdles and hoops and obstacles at every step of the way, and hope coming and going like junkies on a seesaw. Truth is, if it weren't for the moral support of my parents and my coach, I'd have quit before I even started.

My point in all of this is that it worked out in the end. The obstacles that seemed so looming and permanent were actually made of sawdust -- but I didn't know that until I blew on them. It took grit, a couple of lunch hours, asking for help from people I knew I could count on, and the willingness to persist in the face of adversity.

Needless to say, I'm 1/6 of the way through the course already. What are the odds of that?

Failure Is NOT An Option? (Well, Maybe It SHOULD Be!) by Rebecca Soulette

I'm sure you've heard the (supposedly) motivational words, Failure Is Not An Option , as a way to inspire people to do great things. It makes great ad copy when selling sneakers or gatorade, and it ALWAYS makes for stirring interviews when people like Donald Trump, Olympic gold medalists, and award winners from every walk of life say it.

The Failure Is Not An Option perspective is a state of mind that can be extremely useful in helping us to keep moving forward no matter what setbacks come our way. But it can also do the EXACT OPPOSITE.

For those of us who were born (or raised) as perfectionists, or for those of us who overwhelm easily, the Failure Is Not An Option mentality can actually paralyze us before we even begin.

Why?

Because if we're trying something new, by definition, we're ATTEMPTING something we've never done before. And if we've never done it before (or if we currently suck at something that we're trying to improve at it) we don't know how to do it well yet. And expecting ourselves to be perfect at something we don't actually know how to do well yet can be A LOT of pressure.

Just imagine if you're teaching a baby to walk. Little Junior has started hoisting himself up to a standing position on the coffee table and looks JUST ABOUT ready to let go and take a step or two toward you. Now, imagine if your words to him were, "Okay, Kiddo, Failure Is NOT An Option --let go of the table and walk over to me. Don't screw up! And, whatever you do, you CAN'T fall down!"

Luckily, most children who are about to take their first steps are too young to even understand what you'd be talking about if you were to say that to them, yet, isn't that what we're saying to ourselves when we imagine that Failure Is Not An Option; that we have to perform perfectly?

Everyone knows that MOST children, on letting go of the table and lunging forward, trying to take a step will end up falling on their butt on the floor--if not during the first step, then during the second or the third--and even if they successfully walk, they are bound to fall again the minute they start adding speed, turns, or enthusiasm to the mix. Not to mention that most babies don't even know what they did to make themselves walk the first time they do it, since they're so surprised it worked, they don't always know how to repeat what they just did.

The step that the idea Failure Is Not An Option MISSES is that there IS no success or improvement without failure. Yes, occasionally, we may be lucky and the first time out trying something new. We do well (and label it "beginner's luck" not "beginner's solid and completely dependable talent"), but MOST of the time we WILL screw up, fail, fall, or, at the very least, have a type-o. And what's GOOD about that (Yes, it's good! I swear!!!!) is that THAT is how we learn to do better. We can't course-correct if we don't go OFF course first. We can't refine anything until we do it just a little bit wrong. And we can't learn what to do unless we become absolutely sure about what we DON'T want to do. It's all part of the same process that leads us to success. And to put the kind of pressure on ourselves that we're NOT ALLOWED to screw up is counter productive. How can we learn if we can't screw up?

If I had fallen as a baby learning to walk (which, believe me, I did!) does that mean I should have quit and never tried doing it again because I didn't do it perfectly the first time? Absolutely not. With that logic, I'd still be crying, flat on my diapered butt by the coffee table in our old apartment, never having learned to walk.

So maybe it's time I (and all of us) try on the idea that not only IS failure an option, it may even be a REQUIREMENT on the road to progress and success.

This week, if you're like me and get paralyzed by the idea thatFailure Is Not An Option I invite you to turn that idea on it's ear and see how much easier it may be for you to take strides forward if you let yourself see failure for the learning and improvement tool that it actually is!

About Rebecca Soulette, CFLC III ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Life Coach, Rebecca Soulette, CFLC III, is a senior level coach certified through the Fearless Living Institute. She is an expert in helping her clients to live the lives they were born to live. She is also the creator of http://www.lifebeyondcelebrity.com/ , where she helps celebrities and others in the public eye create balanced and fulfilling lives beyond their fame. Rebecca Soulette, CFLC III, also offers teleclasses, private 1:1 and group coaching. To help both celebrites and non-celebrities alike live the lives the were born to live. Learn more now at http://www.rebeccasoulette.com/ .

Resolutions to Results VII: Identifying Obstacles

Identify Your Obstacles

So now that you are armed with this fabulously detailed and due-dated plan, what’s going to cock it all up? What’s going to get in your way and keep you from achieving this goal? (If your answer is “nothing,” you’re not trying hard enough.)

So, really: what stands between you and achieving your goal? Questions to ask yourself to uncover your obstacles are these:

• Why haven’t you achieved this in the past?

What other goals have you attempted and quit? Do you want to approach this one the same way? If not, what will it take from you to do things differently this time?

• What are you afraid of?

There are lots of things to be afraid of, but change isn't necessarily one of them. Are you worried that you'll have to work more, sleep less, sweat more? Are you afraid you'll have to give up your security blanket -- whatever that means to you? Be honest with yourself about what scares you so you are better equipped to face that fear instead of waiting to be sideswiped by it. And nobody's judging you on what scares you. This is between you and you, so be real.

• What will change in your life if you succeed at this goal?

This question addresses both the WIIFM (which we talked about earlier) and the OGTSC (the Oh God, That's Scary Crap*) that is likely to come up as you make change. Really look into your future and see the stuff you WANT to change -- what else is likely to change as a side-effect?

• What can I do to prepare myself for this?

Only you really know the answer for this. I know that I am challenged by feeling lonely late at night, and one of the things I do to compensate is to eat. So if my goal is to lose weight, I know I'm going to have to make a plan to handle the feelings of loneliness so that I don't throw myself off target by eating late at night. To address this, I could challenge myself to read 50 pages every night (which would be hard to do while foraging for snacks in the kitchen) or make a plan to call a different friend each weeknight to catch up. Your preparation will be different, but you'll know what to do!

• Who doesn’t want you to change?

What are some of the “silent agreements” you have with people – those unspoken social contracts we make and get stuck to like library paste (the not-tasty kind). Are you the obedient daughter? The athletic son? The quiet roommate? The responsible husband? If you think you have no silent contracts, go back and look at your Roles and Responsibilities exercise. Which job do you have that interacts with another person? And would that person be happy if you were to change some of the responsibilities you had in that job? (I'm just sayin'...)

Tips for Handling Obstacles!
"Every successful man I have heard of has done the best he could with conditions as he found them, and not waited until the next year for better." – Edgar Watson Howe, publisher

Keep Anticipating Obstacles. Today you’re predicting what you think will get in the way, but as you make new progress, unforeseen obstacles can crop up. As you see them, write them down. Often just being aware of what’s in your way can help you to find creative ways around it. Look at both external and internal obstacles. Who are the people in your way? What are the circumstances blocking you? Do you have the tools you need to get the job done? What are the limiting beliefs you have that keep you from achieving your goal? Writing down obstacles takes them out of your head and puts them on paper, where it’s easier to be more objective about them.

What are the payoffs? What do you get by not reaching your goal? If you succeed, will you have to give up the fuzzy coziness your comfort zone? Will you have to work harder than you do now? Will you have to give up the image you have of yourself as a victim, and, as a result, give up the attention and sympathy that others give you? It’s human nature to want to stay “safe,” especially if it’s comfortable and secure. Forgive yourself for having been willing to hold onto the obstacles, and then let them go. Embrace change and be courageous!

Identify the moment it goes awry. If you have been diligently working towards your goal and then “slip,” identify the moment your thoughts turned from striving to settling. What specific thoughts did you think that allowed you to eat the sweets, spend the money, skip the audition? Have patience and gentleness with yourself on this one – this process takes time and energy, and often requires making more mistakes than you’d prefer. The benefit is that every “mistake” is a learning opportunity. There is no failure – only a chance to learn more and grow more.

Use traditionally “creative” techniques to open up your mind. Drawing, painting, sculpting, singing, writing… they can all contribute to deepening the vision you have of your goal. You can also use them to overcome obstacles – draw the things that are in your way, the things that you are afraid of, the people who aren’t helping, and then rip them up!

* not exactly a technical term, but close.

Resolutions to Results II: Prioritizing

In the last post, we covered how to get ideas for what kind of goals to set. (If you haven't seen that post yet, I recommend going back and catching it. It's beauuuuuuuutiful*!)

Something to remember about the brainstorming you've already done -- don’t limit yourself to what’s realistic. Focus on what’s thrilling and exciting. If you get too bogged down in what's "likely" or "doable," you won't stretch yourself to what's possible.

Part II: Prioritizing
Now that you have a list of potential goals, you're going to classify them into three categories: essential, problem-solving, and enhancing/innovating. (Truth is, you can call these three categories anything you want. Point is, we’re identifying the goals that NEED to be done, that WANT to be done, and WOULD BE NICE if they were done.)

How can you tell the difference? If you have any goals that will keep you alive, or provide you food or shelter, they should be given priority over others.

The rest? You’ll have to decide on those with your gut. What makes you feel anxiety, the removal of which would free up your energy to do other things? Which goals thrill and excite you, and which make you feel obligated? Which of the goals feel like a stretch, which feel like a risk, and which feel like you’ll die if you do them? And how much do you want to push yourself this year?

Any goals that will push you forward are good goals, in my mind. Some of you may be better motivated by fear, and eliminating something you're afraid of will be a good goal for you. Some of you may be better motivated by rewards, and so pursuing something thrilling will be good for you. The only thing I recommend is that the goal move you in some way. Going for the same old thing you went for (and didn't likely achieve) last year will lead to more boredom, monotony, and quitting. Pick something that gives you a first-date-quiver. Or a public-speaking butterfly.

Once you've got one top goal (you can come back and pick little sub-goals after we're done), we'll move on to the next step, Identifying Success.

Don't forget! There's still time to sign up for my Goal Setting class on January 16th, where we'll put all these tools into action. More information is available in the upper left hand corner of the screen!


*in my professional opinion

learning as the antidote to fear

My friend sent me an article recently called "What You Can Learn When You Stop Fearing Change" and I found it really insightful. The author, Kristyn Kusek Lewis, spoke with life coach Gail Blanke, author of Throw Out Fifty Things (which I haven't read yet), who believes it's not when we are being high achievers that we learn about ourselves, but rather that "it's the in-between, uncertain times, the moments when you're tempted to just pull the covers over your head, that can teach you the most about yourself and help you grow — if you let them."


She then goes on to outline scenarios in which fear could cripple you, or, conversely, stretch and grow you to new and greater places. From those, I'll share two. (For the rest, follow the link and read the whole article.)


When you hit a new milestone or undergo an identity change, Lewis (with Blanke) argues that "[o]ne way to turn an identity crisis into an exciting metamorphosis is to develop a student mentality — meaning, take time to notice what you're learning about yourself in your new life. Ask, What am I discovering about myself now that I never would have otherwise?"


Similarly, if you are affected by all the negative media available to us these days, Lewis encourages you to filter what comes into your life. "[That] doesn't mean that you stick your head in the sand — obviously, it's important to stay informed — but that you keep a watchful eye on the kind of information you feed your mind. Do you fixate on negative stories? Do your conversations run pessimistic? If you tend to concentrate on the negative, see if you can pare down your daily doom-and-gloom intake... so that you can open yourself up to more hope and optimism."


It boils down to taking care of yourself and not dwelling on the negative.

And I'm all for it!