Tag Archives: happiness

I’m OK, of course.

14 Tuesday Feb 2017

Posted by in Feelings, Leadership, Uncategorized

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self-compassion

February series: Feelings

I’m OK, of course.

So far this month we have talked about the importance of befriending our emotions (https://kathystoddardtorrey.wordpress.com/2017/01/31/ive-got-a-bad-feeling-about-this/) and understanding that every situation has a fact and a feeling part (https://kathystoddardtorrey.wordpress.com/2017/02/07/everything-has-a-fact-and-a-feeling-part/). Now let’s talk about how we feel about ourselves. We want to have positive feelings about ourselves; therefore, we want to speak to ourselves in a kind and supportive way. Life is way harder when we face the challenges of the world with negative self-talk in our heads.

There are quite a few phrases that are tossed around to describe how we feel about ourselves; words  like self-esteem, self-love, and self-compassion. The self-esteem emphasis has traveled a long and troubled path. Many grumpy, old people blame the millennials’ attitude of entitlement on the self-esteem movement. That’s a discussion all its own that would include open-mindedness, the danger of stereotypes, and communication.

However, studies have shown that a focus on self-esteem results in a dismissal of our faults and wrong-doings. We sort of ignore them and focus on our good qualities in order to maintain positive self-esteem. We are not motivated to change or even believe that change is possible when we think that we are excellent no matter what. There is no correlation between high self-esteem and success or superior performance. If we feel a need to protect our self-esteem, we rationalize bad behavior and don’t think we need to change because we are so awesome already

Next up is self-love, and I must admit that self-love is not one of my favorite phrases. I’ve already disclosed that I’m not a mushy-gushy type of person, and this phrase just doesn’t appeal to me. I have a dear friend who is also a coach, and she talks a lot about self-love. In fact, she has her clients look in a mirror and say, “I love you.” Many times, the people who do this are moved to tears. There is a very emotional reaction that I can’t pretend to understand. If self-love resonates with you, it’s a fine way to start feeling positive about yourself. However, unconditional self-love that focuses on only our good qualities runs the same risks as self-esteem.

My favorite perspective is self-compassion. One of the reasons I like it is that it isn’t overly mushy. Another reason is that it’s got some impressive research behind it. When researchers compared self-compassion to self-esteem and just general positive feelings, they found that self-compassion resulted in a belief that we can change our less-than-desirable qualities and behaviors. Even better, self-compassion motivates us to change! That’s huge!

Here is a definition of self-compassion from a study done by Juliana Breines and Serena Chen called Self-Compassion Increases Self-Improvement Motivation:

“Self-compassion has been defined as a self-attitude that involves treating oneself with warmth and understanding in difficult times and recognizing that making mistakes is part of being human.”

They go on to cite other studies that show that self-compassion creates a more positive attitude and increases optimism, as well as happiness. It also lowers levels of anxiety and depression. Bonus: Self-compassion results in better romantic relationship functioning. Woot!

To get these results, when you consider a mistake or misdeed that you’ve done, ask “What would I say to myself from a compassionate and understanding perspective?” Talk to yourself as you would to a close friend whom you care about.

If you find yourself rationalizing the behavior to get yourself off the hook, you are slipping into a self-esteem perspective that doesn’t require self-examination and behavior change. We would tell our friends if they were misbehaving, and we should tell ourselves the same thing.

Exercising self-compassion is the surest way to get to self-actualization, which is realizing one’s full potential. We know that we are OK, and that we can be even better.

For a little bit of fun leadership development, join 53 Leadership Challenges at KathyStoddardTorrey.com.

Want to go further with your professional development? Check out the courses offered at PositiveEffectLeadership.com.

If you are interested in taking your career to the next level quickly, contact me for a sample coaching session at KSTorrey@tapferconsulting.com.

 

Create Your Bubble

13 Tuesday Dec 2016

Posted by in Leadership, Thriving Through the Holidays, Uncategorized

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Thriving Through the Holidays

Yay! We made it through Thanksgiving! We don’t have to just survive the holidays. There are skills and perspectives that can help us sail through the holidays with ease and enjoyment. Survival is not our goal. Thriving by creating and maintaining positive relationships and perspectives is what we want to strive for during the holiday season. It is so much more fun and motivating that just slogging through! Let’s make the holidays joyous!

 Skill 3: Create your bubble.

It’s easy to be influenced by the negativity of others. In fact, studies have proven that we tend to mimic the emotions of those around us. We have mirror neurons in our brain that fire automatically when we interact with others. If the other person is happy, then we feel happy. If he or she is angry, we feel angry. Our mirror neurons may fire, but it doesn’t mean that we are a slave to them. Despite the initial reaction triggered by our mirror neurons, we can choose our own emotions.

Sometimes it helps to visualize a shiny bubble around you that protects you from negative energy. Visualize yourself zipping up the front of the bubble if that helps you – like you are zipping yourself into a sleeping bag. You bubble is a complete barrier that allows only the good and positive inside. The negative cannot get through. There are no holes, no leaks, and no soft spots. Instead of a bubble, it can be God’s love or Universal energy that surrounds you. Visualize and describe it in your mind in a way that has meaning for you.

When Uncle Seibert starts on one of his tirades, mentally zip up your bubble around yourself. Imagine all his negative words sliding past you. None of them make it past your shiny bubble because it is impervious to negativity. It’s amazing how well this works! You get to choose whether or not you let the negativity of others affect you.

If someone is on a huge rant, I imagine a mirror between us – facing him or her. I see them complaining to themselves in the mirror. It isn’t even directed at me. I hope that they can see and hear themselves spewing toxic emotions. Sometimes they slow down when they aren’t getting a reaction. It isn’t fun to rant if you can’t get the other person riled up with you.

When my children were young, I would send them off to school with a shield. Here are the words that I would say, “I am surrounding you with God’s shield of white light, love, and truth. Nothing harmful or negative can get in, only good and positive.” You can phrase it in your own way, but it’s a nice gift to give others; even Uncle Seibert could do with a bubble of his own.

For a little bit of fun leadership development, join 53 Leadership Challenges at KathyStoddardTorrey.com.

Want to go further with your professional development? Check out the courses offered at PositiveEffectLeadership.com.

If you are interested in taking your career to the next level quickly, contact me for a sample coaching session at KSTorrey@tapferconsulting.com.

Lessons from the Movie Groundhog Day

27 Friday Feb 2015

Posted by in Emotional Intelligence, Positivity

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groundhog meme 2

I was reminded of two lessons when I watched Groundhog Day on Groundhog Day. I knew these two things helped to create happiness and success in life, but the main character, Phil, embodied them in such a great way that made the lessons really hit home. If you haven’t seen the movie, Phil is played by Bill Murray and his love interest, Rita, is played by Andie MacDowell. Now you can visualize them easily.

Phil is stuck in the same day, Groundhog Day. He wakes up every morning to the same Sonny and Cher song on the radio and relives the same day. He goes through the expected stages. First is disbelief; he thinks he’s going crazy. Next he uses the information about the day to his advantage. He robs an armored car. He learns everything he can about Rita and tries to use the information to get in her good graces. It doesn’t work. Phil isn’t a nice guy and he proves it in this phase. Then he becomes depressed and kills himself, and on one occasion the groundhog, in several different ways. However, no matter what he does, he keeps waking up to Sonny and Cher. I read online that someone figured out that he lived the same day for over eight years. Talk about a rut!

The things he’s been doing, which are expressions of how he has lived his life up to this point, are not creating success and happiness. Finally, Phil makes a shift. He makes two changes and I think it’s beneficial, if not absolutely necessary, to do one before the other. The first thing he did was decide to have a positive attitude. Up to this point, he has interacted with the same people and had basically the same conversations for eight years, and none of them were pleasant.

Once Phil changes his attitude people feel better after they talk with him instead of feeling worse. Phil listens and takes other peoples’ opinions into consideration. He smiles and is pleasant. Phil becomes a positive force in the world that buoys other people instead of making them insecure and dragging them down. Instead of dreading a conversation with Phil, people look forward to talking with him. As a general rule, we all like being around positive people. We are attracted to them. People began to find Phil attractive!

The second change that Phil made was just as significant, but hard to do if you don’t have a positive outlook. Phil began to take care of other people. It started when he found a homeless man on the street one night who later died at the hospital where Phil took him. From that point on, Phil adopted a “No one is going to die on my day!” attitude and took action. Every day, he caught a young boy falling out of a tree, saved the mayor from choking, fed the homeless man, and even changed the tire of a group of little old ladies. He spent his day helping other people and felt satisfaction, gratification, and happiness as a result.

There is a Groundhog Day party at the end of Phil’s day. In the beginning he refused to go, even mocked the party as ridiculous. After he decided to be positive and help others, he became the center of attention at the party. The mayor’s wife kisses him and says what a wonderful person that he is. The three little old ladies speak of him glowingly. He’s even been taking piano lessons and his piano teacher who believes that she’s only seen him on this one day, says what a great person he is.

His new emphasis on positivity and helping others changes how Rita sees him. Remember, it’s a fresh day for her and she has no memory of all the others that Phil has lived. When she got up on this last of Phil’s Groundhog Days, she expected him to be the same jerk he was the day before. Instead, she is taken by his positivity and kindness. He is not trying to impress her at that point and yet he does. By focusing on becoming positive and helping others, he’s achieved the goal that he had in the very beginning, winning Rita’s heart. He became attractive to her by focusing on his own personal growth.

Each of us can become more attractive as well if we work like Phil did to cultivate a positive attitude and genuine determination to help others. Everyone around us would benefit from that course of action, but people who would benefit the most are us.