In a pandemic ravaged, rapidly changing world where propaganda is proliferating, and traditionally reliable information is being doubted, it feels increasingly difficult to make well-informed satisfying decisions.
 
The enormity of decisions these days have life and death consequences and life-altering possibilities:  should we send our children back to brick and mortar classrooms, go to polling stations, withdraw our children from international studies, volunteer, relocate to another state for our children’s athletic careers, or accept early retirement that has come way too early? 
 
When our emotions are highly charged our ability to make clear decisions are impaired.  Emotions derail our thinking process, and make us unhappy with ourselves and the choices we make.
 
Some people make decisions based on always going for the best option (Maximizers), whereas other people (Satisficers) are content with meeting their minimum criteria. Which are you?  Are you a Maximizer constantly exploring and revisiting options, and comparing your own and others’ choices?  Or are you a Satisficer happy with decisions taken and rarely look back? 
 
The following suggestions on mindfully making decisions may relieve anxiety, and lead you to greater satisfaction with those choices:
 
Be Present:
The present moment is filled with all we need to know.  From it, we gain information and a complete picture of our situation.  It is important to remember that no situation, person, or thing is inherently bad or good or exactly the way we perceive them to be; everything has complex contributing factors feeding into it.  So ultimately everything is nuanced.  When our decisions are motivated by fear, anger, desire, or attachment, our perspective narrows down, we exaggerate and place qualities onto the situation or person, and we lose sight of the bigger picture.  This is an exhausting and demoralizing way to make choices.  To avoid this, remain grounded in the present, gain wider perspective, and examine past experiences to learn from them. 
 
Small Steps:
If you are overwhelmed by making weighty decisions, practice making small or non-consequential decisions first.  Instead of always having a sandwich for lunch, choose a salad.  Notice your mental and emotional reactions; is there regret or pleasure? Ask yourself what the cons were with regard to your choice.  Chances are there won’t be any.  Apply this strategy to any situation requiring a choice.
 
Priorities:
Know what matters most to you.  Being clear about your values will ensure that you make decisions in alignment with them.  Stress-based decisions can focus heavily on future rewards (like a big salary) and overlook long term priorities (like spending time with family).  If you are unclear about your values, take some time now to jot them down, and begin living from them.  You will be happier in the long run with decisions made this way.
 
Rest:
The ability to make a wise decision is greatly enhanced when we are well rested. Research shows we process and absorb information during sleep.  So don’t overlook this necessary step when a big decision is due.  Take time to also walk, exercise, dance, and meditate.  Create space around yourself physically and mentally, as this makes it easier to process information and decide on options.
 
Think Clearly:
Emotions distort our ability to see clearly.  The best decision making process is to rely on your thinking.  Make lists of pros and cons of each option available to you.  Consider different outcomes and scenarios based on the decision.  Then reflect on what you know and whether your decision makes sense with that knowledge.
 
Self-Reliance:
Ultimately in the decision making process, the final decision is our own.  Trusting our ability to make the right choices, feeling confident about yourself, and reassuring yourself of your coping ability and resilience are qualities you will need to recollect now.  After reflecting on and evaluating the decision you have to make, trust your instinct.  Remind yourself the only thing within your control are the choices you make.
 
May your choices lead you to happiness and peace.  
 
 

The BBC ran an article, The Batman Effect about stars who overcome anxiety and fear before big performances by creating a separate entity or alter ego that embodies assertiveness and confidence.

According to the article, new research supports this idea as a beneficial strategy for allowing us to access the empowered parts of ourselves when we are facing difficult or stressful situations.

A related idea in mindfulness practice is the concept of creating distance between ourselves and fraught situations, so that we are able to think dispassionately.  This mindfulness gap separates us from anxiety, fear, anger, and unhelpful feelings that impact our ability to think clearly, act wisely, and behave compassionately towards ourselves and others in the heat of the moment.

The added benefits of distance and objective observation are that we are able to process solutions, devise plans of action, clarify goals, and connect with our coping skills.  And most importantly this gap prevents us from reacting.
Normally when life gives us what we don’t want, or doesn’t give us what we do want, we tend to lash out angrily, complain, blame, insult, or become sullen and depressed.

Instead of tightly identifying with ourselves by thinking, “I feel…” or “I think…” this psychological gap allows us to adopt another perspective.  We are then better able to manage our feelings, and focus on what’s doable and achievable, and not let our feelings derail us.

By creating distance between ourselves and the current upheaval, we subvert reacting by actively taking control of how we feel, think about, and deal with the issue.  We choose the mind state that will be most beneficial for everyone involved.

This shift in perspective is hugely empowering. 

In addition to helping us skillfully negotiate challenging encounters, we also gain the opportunity to practice self-compassion (another key component of mindfulness practice).  In that mindful space, we can speak to ourselves with the same kindness and encouragement we would use when speaking to a best friend.  So the next time, you need to be patient, generous, determined, and focused, speak to yourself using, “You can do this”, “You are capable” instead of “I can do it”   

To connect with your more empowered self:

• spend quiet time getting to know yourself,
• review past experiences which you feel you carried off gracefully and with kindness for yourself and others,
• pay particular attention to the coping skills and capabilities you put into action,
• study and practice the qualities of people you admire, respect, and aspire to become like,
• visualize yourself in the role of your future self; as you go through the day pretend you already have the fearlessness, confidence, strength, energy, wisdom, kindness, and all the qualities you would like to grow.

Separating from unhelpful feelings and situations will give you the sense of being in control of yourself and the outcomes you desire. 

​May you connect to your deeper, empowered self.

Our ability to be flexible, curious, and open in a world that is rapidly changing is probably the most empowering thing we can do for ourselves right now.

All of us have experienced the anxiety, pain, and wretchedly impotent feeling of being stuck in a rigid mindset and churning emotions with no way of extricating ourselves.
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Inflexibility manifests in all aspects of our being:

• Emotional - being unwilling to feel discomfort or unpleasant feelings, suppressing painful emotions.
• Mental - clinging to beliefs and ideas that are proven wrong, sticking to unsuccessful ways of doing things and problem solving.
• Physical - having tense strained musculature, shallow breathing, stiff movement.

Flexibility is the ability to recognize and regulate one’s emotions and thoughts (and body) in different environments. Essentially this means being adaptable and knowing the best way to manage different aspects of our being in different settings. 

We don’t live in cocoons, so being aware of how we portray ourselves to others in body, mind, and emotions is vital to our overall success.  A strong predictor of a sense of well-being and mental health is knowing how and when to adapt our thoughts, feelings, and behavior to changing conditions.

We begin by priming the mind for this change. Being convinced of the value in being flexible will help you commit and persevere; this in itself will begin to decrease anxiety and depression.  Prepare the mind by increasing awareness of your thoughts and emotions.

Mindfulness for Growing Flexibility
A powerful way to increase awareness of our inner and outer worlds is with mindfulness practices.

They grow our presence to notice what’s happening.  We train ourselves to be accepting as situations unfold and to avoid reacting.  For example we notice when we are becoming judgmental of ourselves and others, and rather than reactively suppressing the judgmental thoughts and emotions, we observe ourselves and the environment.  If the situation is very anxiety provoking, then we can shift our awareness away from the thoughts and emotions and to our breathing.  These practices can easily fit into our daily routines and can be done on the spot. 

Clarifying the concept of acceptance: when we become aware of uncomfortable thoughts, feelings, and emotions, we welcome them and do not ignore them.  We explore them with interest, so we can better understand them. Acceptance is not judging our feelings, thoughts, and emotions as pleasant or horrible.

To live with greater ease, we develop a strong awareness of life’s constant change. Knowing that things are impermanent creates space for us to open up to difficult feelings and situations because we know they won’t last forever. This understanding also helps us see that we don’t always have to act for things to change.

The more we practice awareness, acceptance, and allowing, the more flexible our mind and body become.  The more fluid and relaxed our mind and body are, the more pleasant our personal, work, and social life.

Test your overall suppleness:

• Are you open to other’s opinions and ideas?
• Do you stick to the same routine every day?
• Do you try new experiences?
• Do you do things without a plan?
• Do you dance with abandon?
• Are you willing to try and fail?

Growing your Pliancy.  Try out these suggestions:

• Emotional – allow and be with your feelings, journal your feelings, express your emotions aloud or in writing, cry if the urge arises, share with a trusted friend or therapist.
• Mental – try learning a new subject, be spontaneous, alter your daily route to work or the grocery store, try changing your perspective, start a meditation regimen that requires discipline.
• Physical -  try different cuisines, alter and increase the intensity of your workout routine, practice yoga and stretching, breathe deeply.

Choose the techniques that work best for you, or research other ways to empower yourself by increasing psychological flexibility.

May your newfound mind-body pliancy bring you peace.

When I was teaching argumentative essay writing, my regular refrain to students was for them to ask themselves “Why do I believe what I believe?” Embedded in this one question are other relevant ones: “What caused me to believe this?” and “When did I begin to feel this way?”

These are important questions for us to reflect on routinely, but now they are especially imperative.  Our world is changing – the environment and planet are under threat, the human race is facing a tenacious viral pandemic, and the inequitable, disenfranchising socio-economic-political status quo is no longer being tolerated. 

Given the multifaceted challenges facing all beings on this planet, how we can evolve and adapt to a rapidly changing world?  

Research shows that the human brain loves learning and is always ready for change; this is called brain plasticity. Being curious about and growing familiar with the attitudes, expectations, and ideas we have of ourselves and the world around us is the best preparation for change, increased resilience, and improved coping skills. 

What are beliefs? 
Beliefs are thoughts, attitudes, or opinions that we hold to be true.  According to Suze Casey (developer of Belief Re-Patterning) beliefs are thoughts coupled with emotions that are habitually repeated and begin to feel like reality. These definitions show how problematic unquestioned beliefs or opinions can be.  Socrates said, “The unexamined life is not worth living."

So in the quest to examine our lives, we question our beliefs to:

• not necessarily change them but to understand their function in our lives;
• expose them and to make the unconscious conscious, so we are no longer at the mercy of the unknown;
• see if they are serving us well in living in alignment with our ethics and life goals. 

Our beliefs affects us emotionally, mentally, and physically.  When we are in a funk and depressed, what we believe about ourselves and the world makes us sad and hopeless.  When we are angry, every situation and person becomes aggravating and infuriating.  When we are worried and anxious, everything becomes stressful and scary.

To improve our relationship with ourselves and others, and to live happier, fulfilled lives, we can ask ourselves

• What do I believe about_______________________?
• Where did this belief come from?
• What would someone with a different opinion say about this issue?
• How can I educate myself about this issue and get different perspectives on it?
• What would happen if I changed my mind?

For us to create a future we envision for ourselves and other beings, we need to acknowledge that such self-exploration can be uncomfortable, but is absolutely necessary for discovering inner obstacles to our life goals.

At the same time, being kind and gentle with yourself is equally important. Remind yourself that this is an exploration and all revelations are learning and growth opportunities.
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May your journey to greater self-knowledge be fulfilling and illuminating.

At the start of the shelter-in-place, the thought of enforced time at home may have made us feel like we would have all the time in the world. 

But have you noticed how quickly the days and weeks are flying by?

Whether time is zooming by or dragging for you, according to the Stoic philosophers, it will be in our best interest to use this precious resource wisely.  

Time cannot be regained or renewed, so we should be frugal with it. 
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• Live right now - Try not to yearn for or regret the past; it’s unalterable. Don’t waste today focusing on an uncertain future.  Make the most of free time doing all the things you love, rather than wasting time on social media.

 

• Prioritize - focusing on short term gratification may lead us to spend time watching a movie, or surfing the net when we could use that time to meet our long term goals.  While doing these tasks, focus on them and recognize the value in doing them.  To keep yourself accountable, schedule your tasks; you’ll be two or three times more likely to follow through.

 

• Make long term rewards immediate – despite decreasing distractions you may still struggle to start your project.  This is because usually the reward of our goals are a long way off.  So give yourself incremental rewards for example watch a movie or have a treat only after completing two hours work.

 

• Self-awareness reflection – take time to think about who you were in the past (childhood, adolescence, early adulthood). It will enlighten you as to who you are today and want to be tomorrow, and crucially will reveal the changes you’ve experienced.  Focus on the challenges you’ve coped with and overcome and the progress you’ve made.  Reflecting on your life gives you a clear idea of yourself.

 

• Create new memories – invest in making new memories as they create more happiness. Life experiences like exploration and travel (mostly virtual these days) can be done by watching travel shows, studying a new language, and joining a foreign language conversation group.  Immerse yourself in the culture you are studying by learning to cook the cuisine, listening to its music, learning its dance, and watching its movies.  These experiences will create rich memories and will be a good use of time.

 
This BBC Health article addresses how our perception of time is related to our creation of memories.  If we aren’t experiencing memorable occasions like currently during lock-down with limited opportunity for them, then our sense of time is affected and consequently days and weeks tend to meld into each other.   

Life is fleeting.  At this time, when so many lives are being lost every single day, we can honor the time we have by  truly making the most of every moment.

• We are living in a time of great flux. Each day we realize just how little is certain. This precariousness is fear-inducing, and one of our human biases is to try and cope with unpredictability by grasping at the illusion of certainty.

 
We experience fear when there’s a perceived threat which we have no control over.  Our reaction is to diminish the threat or try to control it.  But sometimes we overcompensate like using too much bleach on our hands to fight off the virus, and ending up at the doctor’s office with irritated skin, nasal passages, and eyes.
 
The complete disruption of our lives, the unpredictability of each day, and the constantly evolving discoveries about this virus are awakening fear and panic in and exacerbating anxiety for many people.
 
As you go through this difficult time ask yourself, “are my emotions and thinking serving me well?” 
 
Becoming aware of our fear is an important first step.  By acknowledging that we are afraid, we are then empowered to begin skillfully dealing with it.  Below are some of the things we do have control over:

• Get to know your Fear:   Sit and breathe deeply to calm to yourself.  Then let the fear surface in your mind.  Avoid getting caught up in it.  Objectively examine it and ask yourself, “What exactly am I afraid of?” “Is it a reasonable fear?” “Will this actually happen if I take all the precautions or is my mind conjuring unrealistic scenarios?” “How can I prepare and keep myself and my family safe?”

 

• Widen the Lens.  If you discover that news reports increases your fear, then switch news outlets, or take a break from the news altogether.  You could read uplifting news stories about people and communities who creatively deal with challenges (Solutionsjournalism.org). 

 

• Shift your Focus.  Find other things to do: meditate, clean, cook, craft, garden, listen to music, join a virtual study group, and especially exercise, which will boost immunity, emotional and mental health.

 

• Change your Thinking.  Words have power; how we name or think about a situation affects us. A change in attitude about social distancing, travel restrictions, and long lines at grocery stores can be reframed as opportunities for you to spend time with yourself, save money, and grow your patience.  Be creative.

 

• Think of Others.  Even though we can’t physically be with others now, we can maintain connection and contact. We can call people, send them cards, or even donate to food banks, or to those who have lost their jobs.

We are naturally resilient and compassionate.  Billions of people are sacrificing and cooperating by practicing patience, kindness, and altruism with the intention of overcoming this pandemic.  By keeping our fear in check and reframing our attitude as we undergo this pandemic experience we will emerge from it feeling proud of ourselves.
 
May you, your family, friends, and neighbors be free from fear and remain safe.

We are living through an unprecedented time upheaval and disruption to our routines and lives.

This can be stressful because so much is uncertain.  Because we don’t have much control over how the situation is unfolding, this uncertainty can awaken fear.  We begin to panic and worry for our own and our loved ones' safety, and about the future. 

As we witness every day the worldwide intense suffering and pain wrought by this virus, it is imperative that we keep panic at bay and manage our fear and stress by falling back on our common humanity.

To better cope with the new demands being placed on us, we have to adjust how we think about this constantly evolving situation and all we are being asked to do and endure in the next few months.   Being able to mentally reframe our situation in a healthy way will ensure our own and others’ well-being.

Here are some heartfelt gentle reminders:

• Social Distancing and Shelter in Place – limit our social interactions and require we remain housebound which is going to be challenging.  To decrease resentment at this inconvenience, remind yourself that this measure will keep you and your family safe and everyone else, too.  As we don’t know if we are carriers this measure will help stop the spread of this virus. So from a larger perspective, these measures can be thought of as acts of compassion (sparing the vulnerable from suffering) and generosity (helping the healthy remain healthy).

 

• Separate but Connected – the lightning spread of this virus across the globe into our neighborhoods and homes is clear indication of our interconnectedness.  Even though we may be physically separated, we are in actuality going through it together.  This virus depends on infecting people for its survival, so by us staying apart we are collectively stopping its spread.  It takes all of us working in concert to end this pandemic. 

 

• Interdependence in Action – listening to our better instincts and good heart demonstrates our reliance on each other to keep ourselves and everyone around us safe.  All of us are depending on international and domestic scientists and health care professionals to rapidly come up with solutions.  Every day we see heart-warming stories of countries sharing effective methods for testing and screening, and collaborating by sending their professionals to help in virus-hit countries. Witness the incredible generosity, kindness and sacrifice of essential workers who are tackling this virus on the front lines.  We can help them; theirs and everyone's health depends on our being healthy. 

 

• Impermanence – the new store hours and closures, working from home, discoveries about the virus’ many mutations, hospitals being built in a few weeks, and all the many other changes occurring daily are a stark reminder of life’s impermanence.  Most of the time, even though our lives are changing every moment, we believe they are unchanging and will always continue as we know them.   Our strongest desire is for life to remain unchanged, but that isn’t its nature.  We couldn’t have anticipated the current state we find ourselves in and yet here we are.  Try and accept things as they unfold.  Your patience and tolerance will grow as you remind yourself that even this challenging time will end.  Nothing stays the same. 

 
And most importantly remember to practice compassion and kindness for yourself and others.
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May you and all those around you remain healthy, rested and well.

Regret is something many of us experience at some point in life. Wishing we’d done things differently like remaining calm instead of getting angry, saving money that we spent, being quiet instead of speaking, taking risks, and the list goes on.

If regret is handled correctly, it can become a motivator for change. If it is mishandled, then regretting our past action or inaction can distort our idea of ourselves, so we become trapped in feelings of inadequacy, low self-esteem, fear, and indecision.

Remorse can be a stepping stone to freeing ourselves from past mistakes, missteps, and mishaps so we live from our healthier, happier self.  Many people simply decide that they won’t live their lives regretting past actions, but choose instead to learn from their mistakes, and move their lives in a new direction.  

So regret, contrition, or sorrow are workable and within our power to effect change in our behavior, thinking, and speech.

Here’s how to empower yourself:
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Own the Regret.   Take time to reflect, but not ruminate on the situation.  With kindness for yourself and acceptance of our human failing, acknowledge your fault and then forgive yourself.  Remind yourself that we are all just doing our best.  No one is perfect and then let it go.  Acceptance helps us grow.  

• Recognize Repeating Patterns.  Be willing to clearly and openly look at situations that keep repeating in your life.  Analyze them to learn how to avoid similar future situations.  Ask yourself what did I learn?  How will I deal with it the next time around? Why did I react the way I did?  What in me was triggered?  Taking a detached and curious look at our lives will ensure that we aren’t forced to repeat our mistakes and suffer the same regret again.

 
Focus on Your Wishes.  Instead of thinking “if only” or “what if I had…”, instead explore your feelings and wishes through journalling about the life and self you envision for yourself. Becoming clear about your life goals, your values, and ethics will help you live more in alignment with these heartfelt goals.
 
Make Amends. If you are able to, then apologize to the person you feel you’ve harmed. If she/he isn’t around anymore, then you can write a letter expressing your sadness and sorrow.  To symbolically release the regret you could burn the letter.  Think about ways you could atone for your regret by helping other people. For example, if you are regretting not helping your parents more then consider volunteering at an old age home.
 
Regret keeps us trapped in the past.  Living happens in the present.  By overcoming regret, we empower ourselves to reclaim our lives to live in the present moment and bring benefit to ourselves and those around us.

May you free yourself of the past and enjoy every moment this day presents you.

Last month my nephew died of a massive heart attack -- on his 31st birthday. 

As shockingly tragic as his passing was, we take heart knowing his life had been well-lived:  he lived and taught in Korea, traveled the world, embraced his creativity, connected with people, and fulfilled his purpose during his very brief lifetime.

How many of us can say that we are living full lives? 

A lifetime may seem long but is lived day by day.  The wise thing to do is seize the opportunity that every moment presents us. 

A full and fulfilled life arises from living each day wholeheartedly.

• Welcome change – change teaches us flexibility, brings growth and strength, and reveals opportunities.  Embrace new ideas and challenge yourself to experience something different e.g. say hello when you would normally be quiet.  Set and try to achieve new goals.
• Forgo perfection – give up on the idea of becoming perfect and instead embrace mistakes, failures, and disappointments as opportunities to expand your experience.
• Live with inspiration – identify people who inspire you and try to follow in their footsteps. Or connect to your own inner guide and try to live from this ideal self.  Let your values guide you to live from your highest self.
• Don’t criticize others or yourself – we gain peace by changing ourselves and our attitudes and not from making others do our bidding.  Respect yourself and others.  Give up your expectation that others  behave the way you want.  
• Express and Practice Gratitude – let others know how you feel about them and share your gratitude for them.  Enjoy and be thankful for everything you have in your life. 
• Live More Consciously – practice calming your mind (meditating, deep breathing) for even a few minutes each day.  To empower yourself, reflect on your life experiences and work on clarifying your blind spots and inner obstacles.
• Practice Kindness -- help others, forgive yourself and those around you, release past grievances and unhappiness.  Remember all beings, like you, want happiness and not suffering.

 
If you are just beginning this journey, then choose one or two of the above suggestions to practice every day. Be gentle with yourself in this process.  

May you live this day and every day with heartfelt joy and gratitude.  

On KQED’s show Forum this week, they discussed the psychology of gift giving. One thing jumped out at me: gift giving is meant to strengthen relationships and is about being kind.

With the holiday season of giving and sharing upon us, we can use the opportunity to practice kindness.    

Kindness is the attitude and behavior of being compassionate and selfless.  Most simply it is being nice or sharing your best self with others. 

Research shows that the gift of kindness is directly linked to the level of our happiness and contentment.  Japanese studies showed that happy people were kinder, and that counting our acts of kindness actually led to more acts of gratitude and kindness.

The benefits of gifting kindness are:

• We feel better and the recipient feels loved and cared for, which causes them to be kind to other people. This causes kindness to spread;
• It releases neurochemicals that give us a sense of well-being (a state of being happy, comfortable, and healthy);
• It reduces pain, stress, anger, anxiety and depression;
• It boosts immunity and calm;
• It increases feelings of self-worth.

So this season in addition to giving toys, gadgets, and goodies, we can share the following heartwarming gifts:

• Try and cheer someone up;
• Have your children help you buy and wrap gifts for foster or orphaned children;
• Smile and say hello to an elderly neighbor/stranger;
• As a family, help an elderly neighbor set up their Christmas decorations;
• Lend a helping hand to a coworker or friend;
• Allow someone to go in front of you in a queue;
• Offer to babysit for parents who rarely get out;
• Give someone the benefit of the doubt;
• Take your child to a homeless shelter to help feed the hungry.

Mother Teresa said “we cannot do great things on this earth, only small things with great love.”

May your holiday season be filled with many acts of kindness and love for those around you.