I am 25 years old and suffer from anxiety and overthinking. My biggest issue right now is death. I am scared of death and every second I think of losing my parents or siblings and it destroys me mentally. I have never lost anyone close to me but for some reason I can’t get the thought of losing my family out of my mind. It eats away at my brain and causes me to have more anxiety and more overthinking. How can I deal with this? How can I learn to accept it and how can I stop thinking about it?
We define overthinking as: Ruminating over things that don’t protect you and aren’t productive. It makes sense to spend time thinking about tasks you need to accomplish, cautions you could take to keep you or others safe, or processing emotions or experiences to work through them. If you spend your time planning out what you can do to prevent problems, it’s productive thinking about things over which you have some control.
But if you are spending valuable time worrying about things that might not happen or things over which you have no control, you are wasting your time and energy and overthinking.
Here is a procedure to follow when you catch yourself overthinking about unproductive things:
1. Practice mindfulness
Take a minute and notice what’s going on in your head and the effect those thoughts are having on your body. Become the observer of your own thinking and what it's creating inside you. Use your senses to bring you back into the moment. This means pay attention to what sensations are happening in your body from head to toe.
Notice what can you smell, hear or see right now. There is a reason people use the phrase "come to your senses" when they talk about becoming calm — you can literally use your senses to calm anxiety.
2. Relax your nervous system
Studies have shown that when your body is in fight-or-flight mode, your frontal lobe, which you need to logically think your way back to peace, shuts down and stops working.
To get access to your frontal lobe again, try diaphragmatic breathing. An article on relaxation and stress from Harvard Health explains how to do this exercise:
"Breathe in slowly through your nose, allowing your chest and lower belly to rise as you fill your lungs. Let your abdomen expand fully. Now breathe out slowly through your mouth (or your nose, if that feels more natural)."
Take a few minutes to try this.
3. Identify which fears are causing the overthinking
Is this a fear of failure problem where you are worried about failing, looking bad, being insulted, judged or criticized? Or is this a fear of loss problem where you are afraid of things going wrong, being mistreated or losing things or people you care about?
In this instance, your fear of losing family members is a fear of loss issue.
4. If you are overthinking because of a fear of failure: choose to see that all human beings have the same intrinsic value that can’t change.
When you choose to see all human beings as having the exact same value all the time, you take failure off the table. You cannot be less than anyone else. No matter what happens you will still have the same value as every other person on the planet.
If you see life as a classroom and every experience as a lesson instead of a test where you must earn your value, it becomes a lot less scary. You can’t fail if there is no test. No matter what anyone thinks of you, you still have the same value.
5. If you are overthinking because of fear of loss: choose to see the universe as a wise and loving teacher who brings experiences to help you learn and grow.
We believe there are two mindset options about the nature of life: You can see life and the universe as a dangerous place, or you can see it as a classroom journey, where perfect learning experiences show up.
We cannot prove this idea is true, however, because there is no ultimate truth about the nature of life and the universe. This means, either way, you will choose a perspective or belief in your imagination. You might as well choose one that makes you feel safer in the world and improves your quality of life.
This means letting go of the illusion that you have control over anything and choosing to have a positive outlook, even if difficult circumstances occur. If you ever lose a person you love, you can choose to believe it was their time to go and the universe (or your higher power) will see you through the experience and make you better for it.
Overthinking about death and losing your loved ones is not keeping them safe and it is not creating solutions or preventing bad things from happening. What happens to them is completely out of your control. It is unproductive thinking that does only one thing — it takes away your peace and joy.
You are stealing suffering from the future and using it to ruin today.
We suggest you leave future suffering where it is and choose as much joy and peace as you possibly can today. This moment, right now, is the only one you have any control over. This moment, right now, is the only place you have any power to choose anything. Use that power to choose gratitude, trust, love and peace.
6. Choose gratitude, in this moment, for all the things right in your life.
Count your blessings and make a choice to focus on something fun, joyful and rich going on around you right now. Take time to send a note to a loved one and let them know how you feel about them. Focus on something you have control over that is based on love, not fear.
You can do this!
Kimberly Giles and Nicole Cunningham are the human behavior experts behind www.12.shapes.com. They host a weekly Relationship Radio show
I have a hard time controlling my emotions because I feel things deeply. Do you have any advice for helping me calm my reactions and get control of myself? Also, how can I teach my children to get control of themselves so they don’t inherit my bad habit of throwing a fit over things?
I’m so glad you asked this because many of the techniques I teach in these articles involve thinking your way out of reactions.
The problem is when you get upset and triggered into a fear-based reaction, you are functioning in fight-or-flight mode.
Research has shown when people go into fight-or-flight mode, they don’t have access to their frontal lobe, which is the rational, thinking part of the brain. So you are not capable of choosing your way out of these upset reactions — at least until you calm your body down, get out of fight-or-flight and get your frontal lobe back online.
Learning to calm yourself down is a skill everyone needs to learn and teach their children. Children and teens who learn how to calm their nervous system have less anxiety and stress and are more emotionally intelligent, studies have shown. They also have more capacity to choose their mindset in any situation.
It is very normal to get upset and emotional when you feel mistreated, insulted, criticized or threatened, and it’s normal to have strong emotional reactions to these situations. These reactions are kind of like riptides — they are strong and fast, and can pull you into dangerous water — in this case, bad behavior that sabotages your relationships — before you even consciously know what’s happening.
Understanding real riptides can help you learn to escape emotional reactions. A riptide is often misunderstood because it does not pull a swimmer under water — it simply carries the swimmer away from the shore.
Many people who get caught in riptides do not understand this and they try to swim against it. The danger here is they can exhaust themselves and drown.
But if they were educated on how riptides work, they would know they can easily exit the riptide by swimming at an angle to it. If they swim sideways, parallel to the shore, they can easily exit the current and return safely to land, according to the National Oceanic and Atmospheric Administration website.
Experts recommend this approach if you get caught in a riptide:
1. Don’t fight the current.
2. Stay calm to conserve your energy and think clearly.
3. Think of it like a treadmill — it cannot be turned off, but you can easily step to the side and get off. Swim sideways following the shoreline and when out of the current swim for the shore.
You can calm down your upset emotions the same way. Here is a simple procedure you can practice when experiencing strong emotional reactions to calm yourself down and choose a better response:
1. Don’t fight the feelings of anger or hurt. Just sit with them for a minute and don’t do anything yet. Each emotion is an interesting dimension of the human experience and feeling them can teach you things. Make note of how your ego (the reactive, selfish part of you) wants to respond. Can you feel how much your ego wants to respond with selfishness, defensiveness or anger?
These are strong feelings, but the more you sit in them, you will see they are not your only option. Feeling this upset is a choice. But you can always choose to change the story you are telling yourself around this, see the situation in a different way, and choose a calmer, more mature and unselfish response.
2. Stay calm. Take a step back from the event and do some calming exercises. We recommend learning diaphragmatic breathing or engaging your peripheral vision by focusing on seeing the two sides of the room at the same time. This may sound weird, but you can’t activate your peripheral vision and stay in fight-or-flight at the same time. Read more about why this works in this Panicyl blog post.
3. Think your way through it. Ask yourself, "What am I really upset about? What am I afraid of here? Why do I feel threatened? Am I applying meaning here that may not be accurate? What will happen if I choose to be upset? Is that what I want? Is being upset a choice? Is there any other way I could choose to feel in this moment?"
4. Exit the reactive current. This is where you get to step to the side or exit the reactive current by choosing a mindset that runs parallel to principles of truth — principles that provide solid ground and safety, like the shore. If the fear reaction is the riptide, you can choose thoughts based in trust and love, and you can step right out. Choose to trust these principles of truth instead of embracing fear in any moment:
It will take some work to master this, but you can do it!
We moved to Utah from out of state and we are good Christian people with high standards and values, and like most people outside of Utah we drink coffee and wine. We also use a phrase that apparently is taboo here. We say “Oh my God” quite a bit and never in our lives considered that a swear word. But twice since moving, here my children have been told that’s bad to say that, and this has been very confusing for them because it is so normal at our house. The way they were scolded about their language was very judgmental of my husband and I as parents. We have also have had numerous families tell my children they can’t play with theirs, because we are not Mormon and have wine in our house. We have never had wine in front of their children and we actually don’t drink very often, but really, we’ve never experienced anything like this. My children have good manners and are kind, sweet kids, but they are cast as bad in our neighborhood because we are of a different religion. I am not sure how to handle it? I am shocked that religious people would be so unkind. Do you have any suggestions?
First, we would like to openly apologize to you (on behalf of our state) and say we are so sorry this kind of thing happens here. Please know there are many Utahans, who would never treat you and your family this way and are saddened to know this has been your experience.
As for some advice, you have two options in this situation. You can be angry, bitter, resentful and unkind back, or you can take the high road and demonstrate your beliefs better than they have theirs. Our advice would be to take the high road and treat them with kindness and love anyway. Do this, not because they deserve it, but because it’s the kind of person you want to be.
You might consider killing them with kindness, instead of being unkind back. Take them cookies, shovel their snow or find other ways to demonstrate what love looks like.
Let your children know these people are afraid. They have a fear problem around certain words or actions that make them feel unsafe. If we see their behavior as scared, instead of judgmental and unkind, it’s easier to have compassion for them. They are doing the best they can with what they currently know and see, though ignorance isn’t innocence.
Suggestion for righteous people everywhere:
We would also like to offer some suggestions to you, who find yourselves feeling uncomfortable with people who are different from you, or not of your faith.
We hope you will be open minded and consider you might have some subconscious fear issues that arise when interacting with people who are different from you, and this might trigger behavior that is less than loving.
We all have subconscious biases in play, but that doesn’t excuse unloving behavior. It is always your responsibility to identify your discomfort around certain things or people, and force yourself out of your comfort zone. This is the only way to grow and learn to accept and embrace people, who are different.
We believe this one lesson (loving people who are different from you) is the primary lesson we are on the planet to learn and it is why the universe is filled with diversity. Diversity gives you an opportunity to see “the limits of your love” as they show you the boundaries of your comfort zone and challenge you to learn to love bigger.
If you are uncomfortable around people of a different race, religion, or sexual orientation, people who drink coffee or wine, have tattoos, swear, or have gauged ears or piercings, you need to find some of those people post haste, and spend some time with them. Get to know them. It is simply a matter of choosing to expand your world. You will probably be surprised too, because these people are often the kindest you will ever meet.
We were at a conference recently and saw a transsexual woman sitting alone at a table. Because we haven’t had the opportunity to know many trans people, we could immediately see getting to know this person would be a good stretch for us. We asked if we could join her and had the most amazing time learning about the challenges she faces and feeling of her goodness. You must also do this kind of thing if you want to grow.
We also recommend asking yourself, what does being a righteous person mean to you?
The dictionary defines righteousness as: being morally right or virtuous.
This is definitely a noble pursuit, but that is about one’s own choices and behavior. You get to decide what your values are and what behavior you deem right, but it does not include putting those same values on others. As soon as you do that, you have moved from righteous to self-righteous.
The dictionary defines self-righteous as: believing one is totally correct or morally superior to others.
This is where it all goes wrong. When you believe you are morally superior to another person, you are no longer righteous, in our opinion. It is not right to push your beliefs on other people or scold them for language you have decided not to use. When you do this, it is not defending God’s name, it is making another person or family feel small. You are choosing to see some human beings as having more value (or being more right or better) than others, and this is a problem.
If you want to raise confident, loving, wise children, who grow into mature, kind adults, then teach them to see all human beings as having the same value, no matter the difference in their journeys, language or behavior.
We know you are trying to teach your children your values, which in this case includes the idea that drinking coffee and wine are bad. We understand the fear you have, that children, who don’t see drinking as bad, might be prone to do it. The problem is you are also raising judgmental children, who will miss out on getting to know a large number of amazing people all over the world, because their fear will overpower their ability to love them.
There is a way to explain to children though drinking is against your family’s personal values, it doesn’t make a person who drinks bad or less than you. You can teach the dangers of alcohol, while also teaching them to accept and love those who have different values. There are good kind people all over the world who drink responsibly and live healthy lives. You may also have a child who drinks at some point, and they need to know there is nothing they could do, to separate themselves from your love.
Most of all, make sure you are teaching children to accept and be kind to everyone and the only way to teach this is by example. If you have ever made a neighbor feel judged for being different, don’t underestimate the power of a sincere apology. It’s not too late.
You can do this.
This was first published on KSL.COM
I just read your article on adult children rejecting the parent’s religion and I agree with what you’re saying, however, my heart is still hurting. I understand my pain is all about me and that I need to just love them, but I can’t help resenting my son and his wife for causing me this pain. He is my only son and I resent his wife taking him away from the way he was raised. I find myself resenting them and not wanting to hang out with them. I don’t want to feel this way, but my heart is so sad that there will not be baby blessings, baptisms and temple marriages for my grandchildren. I'm just not sure how to bridge the gap, stop grieving and feeling so emotional about it. Thank you for any thoughts on this.
First, we want you to choose a perspective about why we are on this planet. Most people feel we are on the planet to do two things: 1. Learn, grow and become the best version of ourselves we can be and 2. To love and serve others and try to make a difference in their lives. We find these two ideas are consistent with most religions and life philosophies.
If you think these two ideas feel like truth to you, you might consider seeing life as a classroom. This philosophy means that everything that shows up in your life is there for one primary reason — to help you learn to love at a higher level.
We believe this experience might be in your life for that very reason. It has the potential to stretch you out of your comfort zone and teach you to love, forgive and accept people when it’s harder to do. It’s easy to love and accept people that are the same as us, it’s much more challenging to love those who are different. It’s especially difficult if their choices trigger fear of loss in you.
We want to make sure you really understand what a “fear of loss experience” is, as we define it. We believe there are two simple core fears which cause most of our suffering.
The first is the fear of failure and you experience this whenever you feel you aren’t good enough, or get insulted or criticized. This fear causes suffering, insecurity, stress and sadness as it makes us feel inadequate. This fear is easier to understand since you experience it to some degree every day.
Fear of failure experiences give you wonderful opportunities for growth. They can help you practice not caring what others think of you, getting your self-esteem from your intrinsic value instead of your appearance, or trusting that all human beings have the same value.
Fear of loss is also a wonderful classroom opportunity for growth. Loss is triggered whenever this moment or event (that you didn’t want to happen) is taking away from the quality of your life. If you get stuck in traffic, on the way to a big meeting, and you hate to be late — you are having a loss experience.
You can feel loss whenever people mistreat you or take from you, but you can also experience loss when life itself doesn’t turn out the way you wanted it to. You can feel robbed by life when you don’t get blessings or experiences other people get. Whenever you find yourself in self-pity around what you have been dealt, you are having a loss experience.
This is the most important part of this article we want to make sure you get this point – Life isn’t fair and no one gets the journey they wanted. They get the journey that fosters their growth best.
If we always got what we wanted, we wouldn’t grow, and that’s the point of the whole thing. One of the best things you can do for your mental health is to throw all your expectations about how your life should look out the window now.
Life is not going to meet your expectations. It’s going to be messy, ugly, painful and even embarrassing at times. It’s going to include some wins and some losses and sometimes it’s going to pull the rug out from under you completely. If you haven’t had those experiences yet, they are probably still coming.
We are not telling you this to scare you, because life is also going to be rich, wonderful, sweet, beautiful, amazing and thrilling too. The point is it’s going to surprise you and if you stay attached to your expectations, about how it should look at each stage, this is only going to create misery.
Instead, we recommend that you choose to trust the journey, the universe, or your higher power that it knows what it’s doing. Whatever interesting twist or turn your life has taken, that you didn’t see coming or didn’t want, it has a purpose for being here, and that purpose is always to serve you.
Having your son leave your religion is definitely not what you wanted, but it’s not as bad as a lot of other challenges you could be having. Talk to some people who have a child with cancer, or a child that died, or people who have a host of other awful challenges that life can throw at people. The truth is that you still have much more to be grateful for than you have loss.
Here are some things you can do to feel better about your situation:
You can see yourself as at risk of having your life ruined, being taken from, robbed or deprived if you want to, but it will only create suffering. Or you can play with seeing yourself as whole, blessed and well. You could actually believe you can’t be deprived because the whole universe is conspiring to bless and educate you all the time. If it is always for your benefit, it’s not a loss. From this place of wholeness, it is a lot easier to love others unconditionally and let go of the pain.
Play with it and see how you feel.
You can do this.
Kimberly Giles is the president of claritypointcoaching.com. She is the author of the book "Choosing Clarity: The Path to Fearlessness" and a popular life coach, speaker and people skills expert.
This was first published on KSL.COM
Thank you for all your wonderful articles. I love them all and the idea that life is a classroom, not a test, has really helped me. I'm wondering what insight you have on the suffering and horrible circumstances some people get in life, by no fault of their own, while others seem to have a classroom that is so much easier. I struggle to see how some trials will ever be a lesson and serve us, when they seem to be just pointless misery with no hope for growth or recovery, like those with horrible mental illnesses. I can see that the people around these people may learn and grow, but what about the people who get these horrible classroom journeys? It really grieves me for people like this and I can’t imagine why God or the universe would want innocent people to suffer so pointlessly. All I can come up with is that might trust, that at some point, probably not in this life, God will make up for the injustices people face. But I wondered what you might say about this.
This is such a good question, one that many wise men, clergy and philosophers have tried to answer for thousands of year. And the truth is, there is no absolute knowable truth on it. It is a mystery of life why bad things happen to good people and why is life often so unfair.
Because there is no ultimate truth on this, you get to choose which, of all the perspective options, would work best in your life and make you the happiest. We are going to give you some of the most common perspective options and explain which ones we like best and why.
Here are some of your options on why life is unfair:
1. You can choose to believe life’s challenges happen randomly to random people, for no real reason.
Stuff just happens. If you choose this perspective, you could decide to learn and grow from whatever happens to you and use it to make you better, but the universe itself doesn’t have a purpose in mind, nor does it influence events.
One of my favorite books on this perspective is Harold Kushner’s book "When Bad Things Happen To Good People." He said, "I don’t know why one person gets sick, and another does not, but I can only assume that some natural laws, which we don’t understand are at work. I cannot believe that God 'sends' illness to a specific person for a specific reason. I don’t believe in a God who has a weekly quota of malignant tumors to distribute and consults His computer to find out who deserves one most or who could handle it best.
"'What did I do to deserve this?' is an understandable outcry from a sick and suffering person, but it is really the wrong question. Being sick or being healthy is not a matter of what God decides that we deserve. The better question is 'If this has happened to me, what do I do now, and who is there to help me do it?' It becomes much easier to take God seriously as the source of moral values if we don’t hold Him responsible for all the unfair things that happen in the world."
Now, this is not your only option, it is only one, but many people think this makes sense to them based on their spiritual beliefs. It does not offer much consolation or sense of purpose or meaning in events, but if you choose a positive attitude and make the most of whatever you get, you could still turn challenges into human achievements, you could also face life with some peace and purpose anyway.
2. You can choose to believe in predestination.
This is the theory that our lives are all planned out by a wise higher power, who knows in advance what we will each choose and has a custom classroom experience in mind (ahead of time) for each of us. This makes some people feel like there isn’t freedom or purpose though. If everything is already known ahead of time then what is the point of playing it out?
The positive part is that you could choose to trust a loving higher power that it knows what it’s doing and that in the end, all will be well because he or it is in charge. You will have to see how this option feels to you.
3. You could choose to believe that there is a loving higher power in charge, who has created a universe to be your classroom with forces that work with your choices, moment by moment, to create the perfect classroom journey for each of us.
This would mean there is no predestination, but complete freedom to choose your path, but the universe in its perfect wisdom uses all of our choices to create the exact perfect lessons or opportunities each soul needs to grow and learn (what they are meant to learn here).
This would mean there is both agency, freedom, and also purpose and meaning in everything that happens. Many who choose this philosophy (including Nicole and I) find that it creates a sense of safety in the world, no matter what horrible challenges come, we can trust there is a reason, and that reason is always to serve us. (Though often we have no idea what the reason is.)
This mindset motivates us to rise to the challenges that come and try to make something from them. It also means when bad things happen to good, innocent people, things that make no sense to us, we can still choose to trust that (though we can’t see or understand the purpose) there is one.
We are not going to tell you which of these options (or maybe there are still others you can think of) you should choose. We encourage you to try them on and see what feels the best or most peaceful to you.
We love the story of Viktor Frankl in his books, where he explains his search for answers to this question. He pondered whether he ended up in the concentration camps during World War II, because of random bad luck, or if there was meaning and purpose in his having been captured and dealt with the way he was.
As a psychotherapist, he spent a lot of time watching his mindset and reactions to his situation and pondering what he believed was truth about the predicament. He also decided, at the end of the day, there was no way to know for sure what truth is around this age-old question, and that left him with the choice to choose his perspective.
He tried all the options on though and found when he chose to believe there was purpose, meaning, and reason why things happened (even if he had no idea what that meaning was) he did better mentally. He felt more hope and more inspiration to rise and do something positive with the experience. He went on to write a book about his experience there called "Man’s Search for Meaning" that has been named one of the most influential books ever written, and in which you could read more about his story.
We have played with these options ourselves, and we have found that the idea of seeing life as a classroom and the universe as a wise teacher constantly conspiring to educate and grow us, and has brought comfort and peace to us when our lives have been unfair.
People often say, in the comments to these articles, something to the effect of, "These coaches surely have no idea how hard and painful life really is." I want to assure you that our journies have not been easy ones. Many might say we have had more than our fair share of problems and pains.
So we can say, from experience, when life’s challenges feel terribly unfair, it brings great peace if we choose to believe the universe has delivered this problem for the express purpose of making us better, stronger or more loving in some way (or to help those around us to do the same). When we choose option three, life feels better.
When terribly tragedy happens to people around us though, and we watch others suffer, I don’t think we should ever feel OK or peaceful about their suffering. We should feel pain and sorrow for and with them, it would be wrong not to.
Imagine how wrong it would be to justify their suffering saying, "Oh that’s their perfect classroom, they are fine and this is perfect for them." We are supposed to feel horrified at the suffering of others and have great sympathy for them, pray for them, reach out to help and offer compassion. I think this is why — we aren’t supposed to know the ultimate answer to your question. If we did, we may no longer mourn with those that mourn and feel their pain.
We encourage you to play with your options above and find the one that works best for you, while at the same time continue to hold onto the beautiful empathy you feel toward all those who struggle.
You can do this.
Master Life Coaches Kim Giles and Nicole Cunningham are human behavior experts, coaches and speakers. You can learn more about them at www.12shapes.com and www.claritypointcoaching.com. Make sure you see their two amazing books here.
This was first published on KSL.COM
SALT LAKE CITY — In this edition of LIFEadvice, coaches Kim and Nicole share some ideas for coping with the hardest challenges of life.
I have a very serious illness that no one has ever heard of and I find it extremely devastating and lonely. What can someone like me, in my position, do? I've struggled with this for over 30 years and this is impossibly frustrating and miserable. You have no idea. Do you have any advice for dealing with this?
Many of life’s challenges are impossibly hard and painful. Many of these problems have no answers, solutions or remedies. They are painful and they are going to stay painful for a long time. In this situation, with no escape available, your options are limited. For the most part, all you can do is work on choosing your attitude and mindset inside the challenge.
Vivian Greene said it best: "Life isn’t about waiting for the storm to pass…It’s about learning to dance in the rain."
Here are eight suggestions to help you dance in the rain (and find joy and peace) despite an impossibly hard challenge:
1. Accept what is.
"It is your resistance to 'what is' that causes your suffering," Buddha said.(Read more about this concept here.) It is your wishing and wanting things to be different, that is the real cause of your pain. You have created, and attached your happiness to, expectations about how your life should look or feel. The problem is, life rarely meets our expectations, and more often it takes us in a direction we never saw coming.
So, now that you are here, how much time and energy are you going to waste wishing you were somewhere else? All this time and energy is wasted and it might be making you suffer more. You will suffer less, if you stop resisting and choose to accept this path as the right one for you. You are here for a reason and that reason is to serve you (read more below).
2. Trust there is order in the universe and purpose and meaning in everything.
Choose to see the universe as a wise teacher, who knows what it’s doing. Choose to see life as a classroom whose objective is your learning ad growth. This would mean every experience you have is here to facilitate learning and make you smarter, stronger, wiser or more loving in some way. This means things don’t happen to you, they always happen for you.
During times of intense suffering, it is difficult to believe your pain is here for a positive reason and I cannot prove to you it is (though you can’t prove it’s not, either). Choosing to trust there is a purpose in your pain, does make you suffer less. I first learned this from reading about Viktor Frankl, who during intense suffering in the concentration camps of World War II, found if he chose to believe there was meaning in his suffering (that it was here for a reason) he not only suffered less, but also felt motivated to rise and get through in the best possible way. He wrote: “Suffering ceases to be suffering the moment it finds meaning.”
If you choose to see the universe as a loving teacher that is on your side and working for you, not against you, and if you choose to believe every experience is therefore the perfect classroom journey for you — you will find more peace and joy in the difficulty. This might be one you have to play with and try before you believe me, but I promise it's truth.
3. Focus on this present moment only.
If you try to process the weight of all the coming years of loneliness or pain, it will crush you. It is too much, too scary and too discouraging. So set that weight down.
Focus only on this present moment or hour. Get through this hour choosing to be as positive and happy as possible. What can you do at this moment for yourself to relieve pain, create joy or just distract yourself?
You have great power in this moment to choose your mindset — it is actually the only time you have the power of choice at all. Use that power to choose loving feelings towards yourself and others. Choose gratitude and count your blessings. No matter how bad things are, there are still things to be grateful for. Choose to create a life of happiness, kindness, service, joy and fun, one moment at a time. Don't worry about what will or won't happen later at all.
4. Find a passion project.
During times suffering we can often find ourselves unproductive, stuck and useless. It helps if you can find a passion project of some kind that makes you feel fulfilled, productive, and accomplished. Even if it is just a journal or blog, a puzzle or a scrapbook. What could you do with your time instead of wallowing? Find something productive you can do.
5. Allow yourself limited pity party time.
It is natural during times of suffering and challenge to feel self-pity, sadness and grief. You should feel and experience these emotions, and not try to suppress them all the time. It is actually important you give yourself time to feel these feelings and have a good pity party or cry every once in a while, just don’t live there.
If you feel these emotions coming up today, give yourself a limited amount of time (like an hour or 30 minutes) to deep dive into the negative emotions and cry if you need to. Giving yourself this time is an important part of the lesson this experience is here to teach you. You will also find you actually feel better after a good cry. It gets some of the pain out so you always feel better after.
6. Lower your expectations.
When you are going through an impossibly hard experience at least half your brain power and energy are being used to process the trauma of the situation. This doesn’t leave you with enough bandwidth for all the other tasks or interests you usually do.
Go easy on yourself and expect less. Give yourself permission to have a messier house or get less done. Be realistic with the energy you have and say no to things you know will wipe you out. Give yourself permission to lower these expectations without any guilt.
7. Give up envy and wishing you had someone else’s life journey.
It is really easy to find yourself in a place of envy when your life is hard. It does seem unfair that other people get lives that seem easier than yours, but dwelling on this does you no good and in fact, will make you feel even worse.
Remember, their journey isn’t over yet and all of us will face some challenges sooner or later. Remember, this journey, though painful, is the right one for your soul, or you wouldn’t be here. Trust the universe knows what it’s doing and that growth is its purpose. There are amazing lessons, knowledge, and strength to be gained from your journey, and though you would rather not go through this or gain them, there will be a benefit down the road.
8. Use this experience and the unique knowledge (on the human condition and suffering) it is giving you, to bless the world in some way.
Your misery can often become your message. If you suffer with chronic illness you could show others how to cope in a positive way. If you are a single mother, you could help newly divorced women handle their new reality with more joy. If you lose a loved one, you can be a resource to others who are suffering grief. There is always a way to use what has happened to you to make a difference in the world.
At some level that is why I write this column every week. My journey has not been an easy one at all. I apparently signed up for many hard classes in the classroom of life, and have experienced suffering on almost every level. I tell you this only because using my challenges to help others, helps me. Most of these articles are full of practical ideas that I have really used to get me through my hard times. When you can make your suffering useful to someone else, it helps.
There is nothing I could write that would take away the pain of your suffering, but I do believe you can lessen it (at least to some degree) by using these eight ideas. Every day is another chance to practice the power of choice, choosing joy, peace, happiness and laughter, and you don’t have to do it perfectly, just keep making progress.
You can do this.
Kimberly Giles and Nicole Cunningham are master life coaches and the owners and founders of Claritypointcoaching.com and www.12shapes.com - They are sought after authors and speakers on human behavior and healthy relationships.
Each January for the past four years, I have written an article for you with my best advice for a New Year’s resolution, which would make the biggest difference in your life. Here are the links if you’d like to read them:
When the kids mess up the house, if you see it as today's lesson to make you stronger, wiser and more loving, you will handle it much differently than you would if you saw it as just an aggravating event.
When you struggle at work, but you see the challenge as your perfect classroom, you spend less time complaining and more time working to solve the problem.
This idea came from the great Viktor Frankl, who was a prisoner in the concentration camps during World War II. In that horrible situation he found himself pondering on a powerful question, “Is it just random bad luck I am here in this place or is there meaning, purpose and reason in my being here?”
He eventually realized there was no way to know for sure which was truth. That left him with an interesting revelation … we get to and have the power to decide which perspective we want to have.
He also realized that believing things had no reason and were just random bad luck made his suffering worse. But choosing to believe there was meaning and purpose in our experiences and suffering lessened the suffering and made him want to rise to the occasion and turn whatever was happening into a human achievement.
He said, “Suffering ceases to be suffering, the moment it finds meaning.”
You can bring this powerful principle into your life too, so you can suffer less and have more joy. Each day you will be faced with situations, many which will disappoint, frustrate, anger or hurt you. When these show up, you can experience loss and feel cheated, wronged and mistreated by life, you can complain and feel sorry for yourself, or you can choose to trust the universe that though this situation is rough, it is here for your benefit.
You can choose to see the universe as a wise loving teacher, who is constantly conspiring to educate and bless you. You can see life as on your side. Choosing to believe this is truth will completely change how you feel about your life and yourself for the better.
The only other option you have is to resist an experience, be bent out of shape by it, complain about it and refuse to learn from it. This attitude does nothing but magnify the suffering and discourage you. It may also make you less motivated to change and improve. Why work at things if they don't mean anything anyway?
When you choose to see a bad situation as a perfect lesson, you will always come through with more strength, wisdom and love, and you get to choose how you want to live. It is totally up to you.
If you are ready to embrace this idea and have more joy and less suffering this year, join us in a fun, life-changing exercise to record what you learned every day in 2017. Get yourself a fresh journal where you will record the lessons your unique journey provides every day. Each night before bed take a minute and write what your classroom taught you today.
Master coach Nicole Cunningham and I have both committed to this practice this year, and we also plan to leave room on the margins of each page to write the topic of each post so we can flip back through the book and find topics we want to read about again and again.
You could also do this on your Facebook wall, blog or in an electronic file (though don’t make this about showing off to others). Keep this as an exercise about you and your growth, and not about getting validation.
Take some time today and take stock of the ways you were stuck in fear or bad behavior last year, and make 2017 the year you learn your way out of it. I say “learn your way out” because "you can’t do better until you know better."
Make this the year you recruit some outside help and start creating the life you really want. Every coaching client I’ve ever had has said, “I wish I had learned this stuff sooner.” And they could have, but most wait until things get really bad, before they ask for help. Don’t wait.
There are resources and experts all around you that can make changing your life, relationships or results easier and faster. Sometimes we are afraid to seek help because the known (even if it’s bad) seems safer than the unknown. This is why we stay in abusive relationships or continue to put up with an unhealthy marriage or a bad job.
Please hear me on this: The problems in your life are easier and less painful to fix than you think, especially if you have help. You may already have a hunch about what help you need and how to find it, but you aren’t acting on it. Take action.
The universe will always guide you to the answers you need. It gently nudges you and drops hints so you can’t miss the path you are meant to follow. Life just waits for you to be brave enough to choose yourself and grow. It will not force you through your classroom, though it may hit you with a two-by-four, if the gentle nudges aren’t working.
Be honest with yourself today about the ways you may be hiding from growth or avoiding a class you need to take. Are there problems anywhere in your life you are ignoring, distracting yourself from or pretending aren’t there?
Are you keeping yourself busy or self-medicating with work, hobbies, TV, pornography, romance novels, alcohol or other interests, instead of working on fixing your life?
It may be time to admit you don’t know how to fix what is broken. That is the first step to change, and remember it’s not weakness to ask for help. It’s a sign of strength. Ask for help.
There are some great worksheets and tools on our website to help you work through your problems and find solutions. My favorite is the Clarity Questions Worksheet, and you can access it here.
Choose to make 2017 your best year yet in personal growth. Choose to stretch out of your comfort zone, gain some new skills and tools and create a richer life. Making this happen isn’t as scary or as hard as you think.
You may have noticed I end every article I write with the phrase “You can do this.” I end this way because most of us have subconscious belief that says, “I can’t do this, it’s too hard and I’m not good enough” but that’s not truth. You are meant to do this, grow, rise, solve problems and succeed. You can use the power of conscious choice (in every moment) to choose to believe you are safe, on track, ready and perfectly able to succeed in your classroom … whatever it brings.
Make sure you join our mailing list by texting "Claritypoint" to 71441 (and get a free e-book by Kim Giles too) or follow us on social media this year, as we provide you with tips, skills, tools and advice and help you to suffer less and have more joy.
You can do this.
Kimberly Giles is the president of claritypointcoaching.com and a corporate trainer. Nicole Cunningham is a master coach for families, parents and teens.
I am constantly asking nicely for my family to help with simple everyday chores, or just get ready for family outings. My family waits for me to wake them up, tell them what to do, and even though I tell them how much time we have, they drag their feet and I find myself loading the car and doing all the work to get there on time by myself. By the time everyone's in the car, I'm stressed and upset and they’re all mad at me for rushing them. If I just leave to be there on time, my husband gets mad at me for leaving him behind, but he lays in bed until right before we have to leave then gets in the shower. I'm left yelling at the kids to help me get everything else ready so we can leave. The kids feel like I make them do all the work their dad should be helping with, but no matter what I say or do, I'm the bad guy all around. Can you help me get my spouse and kids to be responsible?
I can help with this, but you are going to have to be more responsible too if you want to fix this. You have taught your family how to treat you, and you have accidently taught them to be lazy and make you feel guilty about rushing them. Or you may be so controlling that you have created natural resistance against whatever you try to make them do.
You may also be what we call an "Organizer," which is one of 12 psychological inclinations that all humans fit into. (If you want to read more about them, you can on my website.) Organizers have a strong need for order and control, and it can feel, at times, more important than people. If you are like this, you may need to do some work on letting go of control and loss. It may even require some work with a coach or other professional.
You are also going to have to stop shouldering responsibility for everyone’s choices. Right now you are either being a doormat or you are over-controlling, selfish and mean. You are most likely going back and forth between these two states, because you can’t get either one to work.
In order to change this behavior, you must understand the three choices you have in response to other people’s bad behavior. (There is a Boundaries Worksheet on my website that shows these in detail.) Your three options look like this:
It sounds like being on time is important to you and it’s not important to your family. You should have a family meeting and explain that you’ve been trying to make everyone have the same values and needs as you, and that’s not fair. From now on, you are going to do better to honor what they want and you are going to ask them to honor you back.
So, you will be getting up and getting ready and leave on time. If anyone wants to come with you they are welcome to, but you will be leaving at this appointed time and if they aren’t ready (you will go without them) but that’s fine too. You will be happy either way. Make sure they all understand you love and respect them no matter what they choose. Then, you do your thing, and if they are mad that you left without them, that is their choice. They are also totally welcome to get ready earlier next time, and you (again) will love them either way.
If you are going on a trip though and you can’t leave without them, you might let them choose which tasks they would like to own to get things ready and packed and you will be in charge of the rest. Let them know that you plan to leave at a certain time so you will have your stuff ready then. If they aren’t ready at that time, you have made plans to go get a pedicure or sit on the patio with a good book (or choose something that’s a real treat for you) so you will be happy and occupied while you wait for them to get ready.
If your pedicure goes long, they may be waiting for you, but let them know ahead of time this is what they can expect. Whatever you do, don’t go to a place of loss and anger, behave maturely and kindly at all times and have clear expectations ahead of time.
These are examples of healthy, love and strength based boundaries that honor your needs and are also respectful of others.
Make sure you also forgive yourself for being weak or mean in the past. These situations were perfect lessons, and they now give you the chance to look at all your behavior options and see the results each produces, which is very valuable information. Past behavior has nothing to do with your value as a person. Focus on the beautiful lesson this situation is providing you to help you grow, and let the anger go.
You can do this.
This was first published on KSL.COM
Our adult daughter claims we have done more to our son than we have done for her. This is really hurtful to us, because we feel she has not appreciated what we have given her and her family. We have helped them each with different things over the years, but we are retired, in our mid-sixties, and we have bills too. We must watch what we spend. Yet our daughter feels we didn't do enough for her, she keeps bringing up the fact we gave her brother more. We don’t think this is true at all. How do we deal with this jealousy?
Young children are often overly focused on whether things are fair and equal. They cry and complain if their siblings gets more than what they got. Ideally when they are very young is the best time to nip this behavior in the bud.
Recently a friend of mine, Scott Bean, shared a great way to teach this to children. The first time a child complains that their siblings got more ice cream than they got, with empathy and love say, “It sounds like someone is having an appreciation problem. If you don’t appreciate what you get, then we’re sorry, but you don’t get any (and take their ice cream away).
Let them know that in our home we care more about appreciation than fair. Life will never be fair, but we must always be grateful for what we have.
It is your job as a parent to make sure they understand how the world works and it's never going to be fair, but we will each get whatever is the perfect classroom journey for us. (I would let them assume their ice cream is gone for a while, before asking if they are ready to appreciate what they had and give it back.)
Obviously, this won’t work with adult children. With adult children all you can do is be very clear about who is responsible for each part of this appreciation problem and look for the right time to explain that ungrateful and complaining behavior won’t create what they want.
Your main job or responsibility here is to find the right balance (that you feel comfortable with) between helping your adult children on occasion and taking care of yourself. You will know you have struck that balance right when you feel good about what you are giving and don’t resent or regret anything.
If you are feeling “taken from” or unappreciated, then you are probably giving too much. Your gut will know what you feel good about. Also make sure that you aren’t carrying the responsibility for their financial problems. The responsibility for all their needs must stay on their shoulders with an occasional gift of help from you, if really needed, and if you can afford it.
Your other job is to manage your feelings and reactions to their ungrateful behavior. No matter how they behave or what they say, your job is to stay calm, happy, wise and peaceful.
If they are jealous or feel short-changed, that is not your problem or your business. It is not really even about you (though it may feel that way). It is really about their scarcity mentality, fear of loss and insecurity. Ultimately (since they are adults) it is not your problem to fix those — it’s theirs.
You may ask permission on occasion to see if they would be open to an observation. If they are open, you can kindly point out that keeping score and complaining isn’t going to create what they want. It makes people feel unappreciated, which makes them less motivated to help you in the future. Explain to them that wild appreciation for everything you’ve done would work better.
But whether she gets this or not, you are going to keep being fearless, loving, strong and confident that you are doing what you feel good about doing, from a space of wisdom and compassion. All that matters is you feel good about the help you have given — that must be enough.
It is your daughter’s job to work on herself and her scarcity mentality. Fortunately she is in the classroom of life and the universe will keep bringing lessons until she learns how to be happy for others instead of jealous of them, and how to appreciate what she has instead of complaining about what she doesn’t.
Trust the universe to this job.
If your daughter blames you or is angry with you, again that is her problem, not yours. Your job is to stay loving, supportive and kind. Her job is to process disappointment and learn to solve problems on her own. It would be sad if she pulls back from you and gets defensive, but you reacting and feeling offended will only make it worse. Stay loving and happy, and let her process whatever she feels and work through it.
There may be some people who read this article who have jealous feelings themselves. If you struggle with a scarcity mentality, here are a couple of life coaching exercises you can do:
1. Write your feelings on paper and describe them in detail. Instead of trying to stuff these feelings, embrace them fully and feel the pain they create as acutely as possible. Then ask yourself, “What are these feelings here to teach me? What kind of behavior are they encouraging? Why does my sibling’s happiness threaten me? Do their blessings take anything away from me? Does feeling jealous serve me at any level? Does it motivate others to help me? What good do these feelings do? What other options do I have?” Write the answers to these questions on paper.
2. Separate the ego/scarcity/fear part of you that likes jealous feelings from the spirit/abundance/ love part of you that doesn’t want to be here. Which side do you want to let drive your life? Who do you want to be? In every moment, you get to choose your state, and there are only two options. You can live from a place of love, abundance and peace or you can live from fear, scarcity and discontent. How do you want to live? You must consciously make this choice on a daily basis. Write down in detail the kind of person you want to be.
3. Make a written rule against comparing yourself with other people. There is no level where comparing serves you. Make an official policy against it and commit to choosing gratitude instead.
4. Remember life is a package deal and each person's journey comes with some blessings and some trials. If you had another person’s blessings, you would also have their trials. Make a list of all the problems you are grateful you don’t have, this will help you appreciate your life.
5. Carefully choose your thoughts — every thought matters. Choose to think only positive, loving thoughts about yourself and other people. In doing this you are choosing abundance and blessings for yourself. Choose to see the world as abundant and overflowing with enough for all.
6. Choose gratitude for what you have, every minute of every day. Gratitude is one of the most positive emotions you can choose. When you live from a place of gratitude, you are accepting all love and blessings from the universe and opening the door wide to receive more. Also remember, there are many people on the planet who have less and would be terribly jealous of you.
Count every small blessing and embrace gratitude.
You can do this.
Kimberly Giles is the president of claritypointcoaching.com. She is the author of the book "Choosing Clarity: The Path to Fearlessness" and a life coach, speaker and people skills expert.
This was first published on KSL.COM
Our son was raised in the LDS faith and he has chosen to go the other direction and be in a same-sex relationship. What can we do as parents in this situation? He has gone so far as to take his name off the records of the church. Can you tell us how to help?
There are some ideas, perspectives and tips, which may help you to experience less fear and more peace around this situation.
1) Work on your fears of failure and loss. You must work on eliminating your fears, because fear makes you selfish and incapable of love and love is the path to peace in this situation. The following points should help you experience less fear and clearly see what a love based approach could look like.
2) Remember human value is infinite and absolute. We are all irreplaceable, one-of-a-kind, infinitely and absolutely valued, divine, children of God — all of us — without exception. We all have the exact same intrinsic worth as everyone else, no matter our beliefs, religion, race, sexual orientation or anything else. This means that your child and his life and choices don’t affect your value or his. You are not a failure and have no reason to experience shame about this. Everything that happens is just a lesson on love, but none of the lessons diminish your value. If you remember this idea you will have less fear of failure (fear that you aren’t good enough).
3) The real point and purpose for our being on this planet is to learn love at a deeper level. Everything God has inspired, created or allowed to be created here is here is meant to teach you, grow you and stretch you past your comfort zone, expanding the limits of your love. God created this universe and all the people in it with many interesting differences (including race, religion, culture, ideology, sexual orientation). Everyone on the planet is here (in the classroom of life) to both learn to love and to teach love. Situations like yours challenge you to stretch beyond the limits of your previous loving abilities, they help you learn love at whole new level.
If you trust the process of your life and see everything as a lesson, you will have less fear of loss. You will accept your journey as your perfect classroom and not resist this experience as much. If you embrace the lesson as a beautiful opportunity to grow, you will find peace.
4) Whatever you do, don’t let fear divide you or push you away from your child. Make sure your love is bigger than your fear. God created all of us the way we are for a reason. Your job (with this now adult child) is to love, be compassionate, open, accepting and kind. This means embracing your son and his partner too, like you would any other child in your home. Spend the same amount of time with them, listen to them, care about them and don’t let the differences get in the way.
If you have trouble with this and your fears of failure or loss overpower you, I highly recommend working with a coach or counselor, who can help you reframe and lessen your fears.
5) Remember love means respect. You can’t have real love without it. When someone has different beliefs than yours, respect means treating them the same way you would treat someone who agrees with you. You must honor their right to believe what they believe and respect their own path to goodness and God.
6) Love means caring for their needs and happiness as much as you care about your own. What your child needs right now is acceptance, support, validation of his worth, and reassurance. Giving him these must be a priority over his meeting your expectations. Trust God that all will be fine in the end, and if it’s not fine - it’s not the end. Trust that the God you believe in is loving and full of grace, wisdom and forgiveness. Trust you have nothing to fear because God is the author of everything.
7) Give up your need to be right. If you insist on taking the stand that your path is right and his is wrong, you will not leave space for a good relationship. You can believe that you are right in your mind — but you must focus outwardly on the beautiful, loving, kind, compassionate, hard working (or whatever other virtues your child has) person your child is. Remember that though he is rejecting your religion, he is not rejecting goodness, love or light. Just because he isn’t on your religion’s definition of the right path, he is still a loving, kind, giving person whom God loves every bit as much as he loves you.
The bottom line is you must lose your fears through trust and love, and make sure your child feels respected, admired, appreciated and wanted every day. If you do this you will also like yourself better too. I promise it will feel right.
Love without condition, listen without intention and care without expectation. This is the way to peace.
You can do this.
Kimberly Giles is the president of claritypointcoaching.com. She is the author of the book "Choosing Clarity: The Path to Fearlessness" and a popular life coach, speaker and people skills expert.
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These articles were originally published on KSL.COM
Giles is the president and founder of Claritypoint Life Coaching and is a
popular life coach, author and speaker. She was named
one of the top 20 advice gurus in the country by Good Morning America in 2010. She appears regularly
on local and national TV and Radio.