Lots of questions, too few answers

There’s a local “celebrity” around my neighborhood who seems to favor the question mark. He sometimes wears a suit with question marks on it, and also drives around in a car covered in question marks. I don’t know why he started doing it, but his quirk is  emblematic of how I feel at the current moment. I think if we could see people’s thought bubbles as they pass by, they would all be full of questions.

When will this pandemic end? Is my family safe? Will I ever work again? When will I be able to hug my children, my sisters, my mom? Do I have enough money to see me through this? Will the stores ever have Clorox wipes again? Is it safe to reopen? When will my kids go back to school? Will we ever have a vaccine? Why did my loved one have to die? Is there anyone we can depend on?

question_marksApprehension about what lies ahead of us is leading to a heightened sense of worry that has both physical and emotional consequences. We’re facing an invisible enemy and that makes us feel helpless,  even hopeless sometimes. People report difficulty sleeping, changes in eating habits, irritability, increased feelings of isolation, and lack of motivation. In fact, the census bureau reported this week that about one-third of U.S. adults are showing signs of clinical depression or anxiety. One-third! The American Psychological Association, which usually issues a report on Stress in America annually, is now doing a monthly survey. Here is some of what they’re finding:

  • Adults with children have considerably more stress than those who don’t, and much of it has to do with education, food and housing.
  • The government’s response to the pandemic is a major source of stress.
  • People are worried about their jobs and the economy.
  • People of color are reporting more pandemic-related stress than are white people.

Even when we do our best to control the things that are controllable, and to acquire as much reliable information as possible, at the end of the day we are still left with a giant question mark about what’s to come. People aren’t just burning through their financial savings, they’re also using up a lot of emotional and psychological reserves. We can’t wait for a post-pandemic time to start rebuilding those reserves – we need to start now.

Here are some suggestions:

  • Know when to ask for help. The APA website lists the signs and symptoms of anxiety, depression and suicide risk. If you or someone you know is experiencing these, reach out to your doctor or a hotline.
  • Incorporate more than one stress management tool in your daily life. For instance, physical activity helps use up stress hormones in the moment, but having a mindfulness practice also will provide some emotional regulation.
  • Make sure to do something fun every day. The danger of staying at home all the time is that we get into ruts and stop looking for diversions. Dr. Giuseppe Raviola, the director of mental health for Partners in Health, says to “remember the things that you really enjoy doing, and find a way to do them.”
  • Learn something new. Download a language app; check out your local library’s website for free online classes; or pick up a musical instrument. Learning may give you new skills that will be useful in the future, it is mentally stimulating, and it provides a sense of accomplishment and control that we all need right now.
  • Close the emotional distance with those you care about. Even if we can’t physically touch each other, we can reach out, check in, share stories and heal relationships. We need them now more than ever. Don’t be afraid to say what’s in your heart.

IMG_3553aLately I often pose the question, “What’s not wrong?” As humans, we’re programmed to focus more on what is going badly, instead of what’s going well. Thich Nhat Hanh writes that “We should learn to ask, “What’s not wrong?” and be in touch with that. There are so many elements in the world and within our bodies, feelings, perceptions and consciousness that are wholesome, refreshing, and healing. If we block ourselves, if we stay in the prison of our sorrow, we will not be in touch with these healing elements.”

Even in the midst of our fear, our grief, our anger and our stress, can we take a moment to find healing in the answers to just that one question – what’s not wrong?

 

 

Resilience? You can build it.

It’s funny what can put you over the edge. I had been managing to stay pretty upbeat during the first two weeks plus of “pandemic normal.” All through my son’s layoff, my work cancellations, my husband’s working at home and my newly terrifying trips to the grocery store. But the last straw for me was when on Tuesday, as president of my condo board, I had to shut down our roof deck. It was the one place where people here could go to be alone or to work, or to let their toddler run around for a few minutes. Stricter stay-at-home guidelines took that last little escape away from us. Tuesday was also the day that it became clear that these orders will probably have to remain in place not until the end of April, but more likely at least the end of May. I felt sad, depressed and trapped.

Today, I read about polling by the Kaiser Family Foundation that found high numbers of people suffering mentally and emotionally from the pandemic. Forty-five percent said it had affected their mental health, with 19% saying it had a “major impact.” Nobody knows yet how this experience, which is essentially a mass trauma, will affect us long term. Many, if not most, people have the coping resources to bounce back, but as always, some are more resilient than others. And even highly resilient people are finding themselves challenged right now.Labyrinth-with-Pilgrim

What does resilience look like anyway? Here are some of the characteristics of resilient people:

Commitment – a resilient person has a sense of meaning & purpose; and believes in their own value.

Challenge – a resilient person sees change as opportunity and looks for creative ways to manage it.

Control – a resilient person tries to impact the things they have control over, and lets go of the things they don’t.

You can build your resilience by:

  • Developing & strengthening supportive relationships – it’s more important than ever to bolster the bonds you have with family, neighbors and co-workers in order to build a mutual support network. Keep reaching out.
  • Making & carrying out realistic plans – even it’s just a daily to-do list, rather than a long-term plan, it’s important to have a structure and to get a sense of accomplishment from each day.
  • Believing in yourself — Keep saying, “I can do this.” Think back to other hard times when you survived and thrived.
  • Enhancing your communication skills — take the time to think about what you write in emails and texts so that your true meaning gets conveyed; check in with people more often by phone; work on ways to convey meaning without the benefit of body language; use humor.
  • Learning how to manage strong feelings — take the time everyday to sit quietly for a few minutes and notice what arises. Name your feelings, think about where they’re coming from, maybe write them down. Tell yourself that it’s okay to feel the way you do.

In case you haven’t been with me for long, you might also want to read some of my older posts about resilience — one in 2014 about bouncing back, and another after Hurricane Sandy in 2012.

We’re going through one of the biggest challenges most of us will ever have to face, but I I have to believe we can get through it. I wish you and your loved ones continued good health. Be safe, stay strong.

 

 

 

 

Emotional turbulence

What a difference a couple of weeks can make. When I last wrote about the stress of COVID-19, it was becoming a source of anxiety, but it felt remote, still at a distance for most of us. We were still going to work, shaking hands and enjoying restaurants and movies. Now it has completely upended the lives of virtually every American. I can hear birds chirping outside my window in the springlike weather, but theirs is the only sound of cheerfulness I hear.

Underlying all the busyness of reorganizing the home office, figuring out how to use Zoom meetings, and shopping for bleach is a current of fear and uncertainty. We know it’s only a matter of time before we, or someone we love, is diagnosed with the virus. We have no idea how long we will be confined to this circumscribed existence. We’re unsure how far out to cancel our plans. Even as I type this, I can feel the knot tightening in my stomach.Take me away

Today I was flipping through Thich Nhat Hanh‘s book, “Fear.” He writes that, “If you are truly present and know how to take care of the present moment as best you can, you are doing your best for the future already,” and won’t lose “yourself to anxiety and uncertainty.” What can any of us do right now except do our best one day at a time, trying to protect and be present for the people who need us?

In an email today, Michael O’Donnell (CEO of the Art & Science of Health Promotion Institute) wrote that, “We need to enhance our social embrace while we increase our physical distance” from others. Yes, we may be physically confined to our homes, but reaching out socially and emotionally is more important than ever. My daughter and I have been writing longer emails to each other and spending more time talking on the phone than usual. My husband is calling his siblings more often. I’m trying to spend more time on the phone with my elderly mother as well, because she’s even more isolated than the rest of us. None of it feels like quite enough, but I’m taking care of the present moment as best I can.

Living by yourself at this time can be lonely, but living with others is challenging too. With some of us laid off and others working from home, it can feel like no one has quite the amount of space they are used to. Good communication and some ground rules about privacy, workspace, and household obligations can help, as can patience and a sense of humor. While the first few days together were pretty stressful, I’m beginning to sense a new rhythm to life in my home as we all settle in to our revamped routines.

Here are some other things I’m doing to manage fear, loneliness & boredom:

  • Practicing belly breathing – placing hands on the belly and taking slow, deep breaths while focusing on the rise and fall of the abdomen.
  • Using online classes for yoga. Yogaglo will give you a 14-day free trial.
  • Guided meditation using phone apps like Mindfulness Coach, Headspace or Calm.
  • Reading! If you haven’t already, sign up for digital downloads from the library.
  • Limiting news viewing to certain times of the day.
  • Checking in with friends and relatives regularly. Funny emojis bring a smile.
  • DIY projects – organizing photos, doing something crafty, finally tackling home repairs.
  • Playing board games or putting together puzzles. The old-fashioned games with real pieces, like Monopoly, dominoes or chess pieces are great. The tactile stimulation helps with your nervous energy.
  • Taking regular walks outside – there are so few people out that it is easy to keep your distance in most places. Nature is known to be a wonderful antidote to stress.

If nothing else good comes out of this pandemic, perhaps it’s a way to remind all of us what is most important in life and what is unnecessary. Until we get there, let’s care for each other and remember to be compassionate to ourselves and others.

Take care.

 

 

February resolution: Have more fun!

January has seemed like the longest month ever to me. As it – finally – comes to an end, I wonder if that’s because I didn’t set out this year with any new intentions. I just eased into 2020 and almost immediately became bogged down in boredom, and maybe a slight case of seasonal depression too. I’m beginning to see that the new year’s resolutions I’ve always scoffed at can serve a purpose — giving this long cold month something to organize itself around.

If that’s the case, then even if you’ve already given up on your resolution (as most people have by now) it’s still done you some good. Just the process of setting a goal and creating a structure for achieving it stimulated your productivity. And if you managed to shed a couple of pounds, try some new form of exercise, or save some money you would have spent at Starbucks, then you’re ahead of the game.

inspirational quotes on a planner
Photo by Bich Tran on Pexels.com

But don’t give up now. Think of it this way: February is the shortest month of the year, so it’s that much easier to keep up with an intention for the whole month. How about reexamining those January 1 goals – can you tweak them? Or, as in my case, set a new one now?

I decided to turn to my “52 Lists” book for inspiration since its ideas are loosely organized around the calendar year. The prompt for week #6 (which roughly corresponds to where we are in the year) was just the ticket: “List the ways you love to have fun.” And then the action step: “Plan to integrate something fun into every day this week.” What a perfect way to set goals for February – instead of focusing on what’s wrong about self, focus on what’s not satisfying about life right now, and do something about it. In other words, put the spotlight on emotional and social health instead of the physical or mental.

I started making the list of things to do for fun, focusing first on the ones that get me out and moving:

  • Hiking
  • Ice skating
  • Seeing friends
  • Going to the movies
  • Exploring new neighborhoods
  • Trying new recipes

The book provides two pages to list all the ways to have fun, but I think I can start with this list. I got a head start by going on a 3-mile hike last weekend, which was the most invigorated I’d felt in a while. And I’ve been talking about going ice skating ever since Christmas – even though I haven’t gone to a rink in years, something in me wants to lace up the old skates and get out there. I think it’s because I remember the freedom and weightlessness of gliding around on the ice.

Skaters

How to put my intentions into action though? If step one was the list and step two is writing about them here, what comes next? Psychology Today has a good article on goal setting and creating an action plan. There I find out that my intention should have a time frame around it, and include some intermediate steps if they’re appropriate. So my action plan for today could include calling a friend to set up a lunch date; checking the web for the hours of the ice rinks; and reading the reviews of new movies so I can plan what to see and put it on the calendar.

Every day is a fresh start, but it may not be smart to just let a day, or a month, unfold any which way. We can have a plan, and still leave the door open for serendipity. Dwight Eisenhower said, “Plans are nothing; planning is everything.” I think he meant that it’s important to create the structure, but don’t make it so rigid that there’s only one particular way of reaching the outcome.

 

 

More kindness — the only resolution I need to make

It occurred to me on New Year’s Eve that the only resolution I needed to make was to be more kind. Why? Because kindness covers all the bases – my physical and mental health, my relationships, my productivity and my emotional well-being. Kindness differs from simply being “nice” because it requires action – just as resolutions do.

If I’m more kind to myself, I’ll be mindful about eating in a healthy way and getting more exercise. I’ll engage in self-care practices like getting more sleep and drinking more water. I’ll make my doctor’s appointments and take my vitamins. If I’m more kind to myself, I’ll stop feeling guilty about the time I spend reading, daydreaming or watching TV. I will accept myself as I am.

If I’m more kind to the people I live with, our relationships will improve. Kindness will heal the small hurts and be like a balm for the irritability and impatience we sometimes (unfairly) foist on our loved ones. Being kind will keep me from making the snarky comment or the unreasonable demand. Being kind will help us smile more.California - March (8)

If I’m more kind to the strangers I meet as I go about my day, it will improve my mood and maybe theirs as well. There is research that shows a small, but significant, boost to personal well-being from being kind to others. Being kind to strangers may open the door to unexpected and even delightful interactions which I would otherwise miss. Kindness will build bridges to understanding — as Mark Twain said, it “is the language which the deaf can hear and the blind can see.”

If I’m more kind, I will remember to say “thank you” more often. Recognizing the kindnesses that others have shown me and expressing gratitude for them will build goodwill and “create a ripple with no logical end,” as Scott Adams has said.

More kindness will lead to more forgiveness. Maybe I won’t beat myself up as much when I procrastinate or make a mistake. Maybe I won’t be as critical of others or hold them to a higher standard than they can meet. Maybe I can even be kind to those who have hurt me or the people I love.

Being more kind, whether it’s to myself or others, won’t be easy. As Jill Suttie writes, “We are naturally conditioned to pay attention to the negative things happening around us,” and we have to “purposefully create opportunities for positive emotion.” She suggests starting with simple, small acts such as smiling at someone on the street because that can act as a “gateway” to more kindness.

As Jon Kabat Zinn has written,

If I become a center of love and kindness in this moment, then in a perhaps small but hardly insignificant way, the world now has a nucleus of love and kindness it lacked the moment before.

So what if we all at least tried to become centers of love and kindness? Then it might truly be a happy new year.

 

Staying out of troubled waters

There’s an adage that goes, “Never meet trouble halfway. Let it travel the full distance. Something usually happens to it before it arrives.” Good advice, right? So why is it that so many of us go looking for trouble?

  • Do you wake up at night and start worrying about what might happen tomorrow? If so, you’re meeting trouble halfway.
  • Do you get stuck in the middle of a project because of self-doubt? If so, you’re meeting trouble halfway.
  • Do you come up with a million reasons not to take the risk to do something that you know you will love? If so, you’re meeting trouble halfway.
  • Do you believe that the problems you’re having today will last forever? If so, you’re meeting trouble halfway.

When we don’t make trouble travel the full distance to reach us, we easily become paralyzed, anxious and overly cautious. Productivity suffers, and we definitely can’t grow or change in a meaningful way. Studies have shown that anxiety and worry are negatively associated with self-efficacy, the belief in one’s capabilities and confidence that goals can be achieved.psychology-2422439_960_720

It’s tough to break the habit of anticipating trouble, or the vicious cycle of negative beliefs and avoidance.  Yoga teacher Kathryn Budig is one of the people who inspires me when I need a kick in the pants to make an intentional effort toward positive thinking. Her practices are all about empowerment, taking risks, having fun and not letting those nagging worries f*** with your head. During a challenging moment, she’ll simply say, “You’ve got this.” Or, “You know what? If you fall, you’ll just get back up and try again.” During tough moments, I remember her voice and repeat to myself, “I’ve got this.”

There are other ways to make trouble travel the full distance. One is to use visualization to flip the scenario that you’re imagining in your dark moments. Instead of picturing the worst, can you picture the best outcome? Build as many details into your mental picture as possible, until it becomes believable. The mind can be a powerful tool to your benefit, but sometimes it has to be gently coaxed to turn in the positive direction.

Looking back to your past can also be useful. In most cases, you know that you’ve been able to rise to challenges like this before. You can remember other times when your worries have been unjustified, when the outcome that you feared did not come to pass. The bottom line is that you probably have as much reason to expect the best as you do to expect the worst. So focus on those proven moments when you have been successful.

Choose some small change to make in order to build self-efficacy. Not something life-changing, but something achievable. When you see for yourself that you are capable of making the change, confidence in your abilities will grow and you can move on to something bigger. The more self-efficacy you build, the less anxiety you should have — because your belief in your ability to cope will be stronger. You will more often be making trouble travel the full distance to reach you.

Most important is to be firmly grounded in the present moment. As Thich Nhat Hanh says, each new day is a precious gift. Greet the peace and happiness that the day offers. Breathe it in. For this moment, don’t look any farther into what’s ahead.image

 

Self-care for the full catastrophe

What if a person is really clear about what his purpose is, and what his values are, but is blocked from putting them into action? What if unremitting stress is the result of that conflict and loss of control? What can be done?

Those were questions I was faced with yesterday while giving a presentation on stress management at a government agency in Washington. Over the past 16 months, the career employees who work there have had their life’s work come under fire, putting everything they value under assault. It’s practically impossible to do their jobs as they believe they should be done. How do they deal with that frustration day after day? For some, the answer is to walk away, take retirement if they can. For others, the choice is to remain on the job, struggling to promote the work they believe in.

Selfishly, I want these good and dedicated people to stay in their jobs, fighting the good fight for the rest of us. But with what we know about the long-term consequences of chronic stress — higher risk of heart disease, mood disorders, and musculo-skeletal problems; weakened immune systems, premature aging and more — what will the personal cost be for them?

If ever there was a stressor that’s not going away, or not anytime soon, this is it. As I continued my discussion with these employees, I realized that they would need every tool in the stress management arsenal to keep themselves emotionally and physically healthy for the time ahead. The problem was too big for any one of the strategies I had to offer them. And yes, the word “arsenal” seems highly appropriate when talking about this kind of assault on values.

MC900383136So my overall message was that if they want to be around in 4 years or 8 years to start doing good again, they need to practice self-care right now. Here are some of the things we talked about:

  • Support groups — In any kind of stress, social support provides both a buffer and a direct antidote to its negative effects. Studies show, for instance, that mothers of children with disabilities who participate in support groups have fewer cellular signs of premature aging than similar mothers who don’t. We need both the emotional support and the informational support that can come from a group, along with the ability to laugh and cry with people who know exactly what we are dealing with.
  • Becoming more resilient — People who can adapt well to changing circumstances do better in the long run. Certain people are born with this ability and others have to practice it. Some ways to do that are by having good relationships with others, being able to make and carry out plans, having a positive self-view (i.e. monitoring negative self-talk) and developing good communication skills.
  • Gratitude practice — Focus on what’s going right instead of what’s going wrong. I was delighted when one of the group brought up the movie “Pollyanna,” a favorite of my kids when they were young. Pollyanna changed the people around her by always finding something to be glad about, even in the face of adversity.
  • Everyday mindfulness — Slowing down and focusing on just one thing at a time can help with some of the physical effects of stress and bring down heart rate and blood pressure. Listening more to others, giving them the full benefit of your attention, brings benefits such as increases in understanding, empathy and intimacy. And setting aside device-free times and places helps us disconnect from the grind of work and news, allowing space for silence or connection to others.
  • Relaxation breaks — Even 5 minutes of attention to the breath is a respite from the stress of the work day, and brings many more minutes of benefit. True relaxation only requires 4 elements – a quiet environment, a mental focal point, a comfortable seat and setting aside judgment.
  • Joy, fun and play — We forget how good it feels to laugh and play. It’s so important to build something into each day that gives you joy, if even for a few moments. Dancing, shooting hoops, jumping on a trampoline, playing a board game with your kids –carve out some time to do something for no other reason than that it’s fun. Lifestyles

In the introduction to his book, “Full Catastrophe Living,” Jon Kabat-Zinn explains that his title came from the movie, “Zorba the Greek.” Zorba describes his married life as “Wife, house, kids….the full catastrophe!” But as Kabat-Zinn points out, Zorba’s way is to:

“dance in the gale of the full catastrophe, to celebrate life, to laugh with it and at himself, even in the face of personal failure and defeat.”

For those who are living the “full catastrophe,” perhaps my best advice is to follow Zorba’s example, riding the waves and celebrating what you can each day.

 

 

 

There’s no final version of a life story

What we call “I” is just a swinging door, which moves when we inhale and when we exhale.

Zen master Shunryu Suzuki reminds us that what we know as “self” is impermanent and ever-changing, whether or not we want it to be. We’d like to believe that changes to our identity are under our control, the result of growth and intent. But what happens when we find out that we’re not who we thought we were, when the family story that was built around us and on whose scaffold we grew is wrong?

NPR journalist Alex Wagner, who just wrote a memoir about her family, notes that the beginnings and endings of stories are arbitrary — there’s always something that happened before and more that comes after. And only when we ask questions and go looking will we find the fuller story.

Here was my story: My maternal grandmother ran off with a neighbor shortly before my mother’s second birthday, leaving her husband and six children behind. She had four more children after she left and her first set of children only saw her a few more times. She essentially cut them off.

This was a story I grew up with, a story that I feel I knew from earliest memory. My mother didn’t try to hide it from us or shelter us from it; we knew very clearly from a young age that her mother had left her behind, to be raised by her father and later, a stepmother.

For years, I’ve been interested in genealogy, and have delved deeply into my family history. But this story wasn’t one that I spent much time questioning or looking into. It was “case closed, end of story.” Then along came DNA testing, and with it, some second cousins who were unknown to me.

Screenshot 2018-04-24 14.22.31r

So here’s the revised story: All those new second cousins? They are people whose grandparents were siblings of the man my grandmother ran off with. Even when I saw this reality on the screen in front of me, it took several minutes for the realization to sink in that my grandfather was that other man, and that my mother was left behind by both of her parents, not just one of them. The beginning of my mom’s formative story wasn’t when her mother left, it was much earlier.

I keep thinking this shouldn’t affect me much – most of the people involved are dead, I wasn’t that close to the man I thought was my grandfather, and I’m glad that my mother has been spared this truth. Yet I can’t stop thinking about it; it confuses and troubles me in ways I didn’t expect. I want to know more about this person whose DNA I share. As Thich Nhat Hanh writes:

You can touch the presence of your father and mother in each cell of your body. They are truly present in you, along with your grandparents and great-grandparents. Doing this, you know you are their continuation. You may have thought that your ancestors no longer existed, but even scientists say your ancestors are present in you. The same is true for your descendants. You will be present in every cell of their bodies.

If I am a continuation of my grandparents, who am I now? Who were they? We grow up with an identity that is molded by the stories and messages, both subtle and overt, that we receive from our parents and other adults. Sometimes self-perception gets skewed because of identities that are projected onto us (the “smart one” or the “pretty one” or the “troublemaker”). But we have a chance at different points in life to reject those projections and forge a fresh identity based on our own values, beliefs and goals.

And yet, it’s hard to rid ourselves of those early identities. Did my mother’s abandonment stories leave an indelible impression on me? Did that change how I interact with my world? What emotions should I be feeling about those old wrongs? On Psychology Today, Mel Schwartz writes that one’s sense of self should be more like a willow tree than an oak, more flexible than sturdy, ready to accept and bend with the storms of life. So I turn again to Thich Nhat Hanh:

Some of us have wonderful parents; others have parents who suffered a lot and made their partners and their children suffer. Just about everyone has some blood ancestors whom we admire, and others who had many negative traits and of whom we are not proud. They are all our ancestors…We may be angry with them, but they are still our ancestors…We cannot get rid of them…Unconditional acceptance is the first step in opening the door to the miracle of forgiveness.

I used to think that it was my mother’s prerogative to experience these emotions – anger, grief, forgiveness. I’m just beginning to consider my grandparents as people I might want to forgive, people who suffered, and maybe tried to do their best. I will never know what motivated them to do what they did; all I can do now is try to cultivate generosity and compassion toward them, bending like a willow, swinging like a door.

 

 

Stress on the job – & why culture matters

High blood pressure, insomnia, heart attacks, anxiety, depression – these are just a few of the real costs of workplace stress. And according to a new book by Jeffrey Pfeffer, outcomes such as these make the workplace the 5th leading cause of death in the United States. In “Dying for a Paycheck,” Pfeffer makes the point that it is underlying management practices that are the culprit, and no amount of spending on wellness programs can make a difference if those don’t change.

Every day in my work (supporting wellness programs!) I meet people who suffer from high blood pressure, or who tell me about the stress of their jobs. These are not generally the people in top management; these are the people on the middle and bottom rungs of the organization. Where does that stress come from? Often it’s about a lack of control – when employees are subject to many demands, but can’t exercise control over them, research shows they are at increased risk for heart attack and hypertension. The American Institute for Stress published statistics about other sources of workplace stress from a 2006 survey of EAP providers:

  • Workload 46%
  • People issues 28%
  • Juggling work and personal lives 20%
  • Lack of job security 6%

Pompei (60)Stress reduction programs and personal choices such as meditation, exercise or disconnecting from email can only alleviate symptoms. The root cause of much workplace stress — corporate culture — is not something that any one individual can change. People are willing to work hard, and even to work long hours, if they see the work as meaningful. In a MIT Sloan Management Review article, Catherine Bailey and Adrian Madden write that meaningfulness is more important to employees than salary, advancement, or even working conditions. Meaning is something that people often discover for themselves. Good leaders can’t make it happen, but research shows that poor leadership can almost certainly destroy it. What makes people feel that the work is meaningless?

  • The work isn’t aligned with their personal values
  • They feel that they’re being taken for granted
  • They perceive unfairness in the workplace
  • They are asked to do pointless or risky work
  • They don’t have supportive relationships at work

In 2010, Tony Hsieh, the founder of Zappo’s, wrote a book called “Delivering Happiness,” which became a bestseller. His message was that corporate culture can not only support a company’s success, but may even be a prerequisite for it. Since then, Delivering Happiness has morphed into its own business as a coaching and consulting organization. Their research shows that there are three main elements that lead to employee happiness and greater engagement:

  • Connectedness
  • A sense of progress
  • A sense of control

Think about how much time you spend at work every day – eight, ten, twelve hours? Why would we want to spend that much time each day not feeling connection and empathy for others? We need to have friends at work – people to bond with, people who have our backs. In fact, DH research shows that “having a best friend at work increases engagement seven-fold.”Close-up of human hands clasped together in unity against white backdrop

Seeing progress in the work is also important. Personal progress needs to be measured and affirmed more often and in different ways than just an annual review. In addition, having a sense of the role each of us plays in the growth of a project or of the organization also leads to greater commitment and engagement. People want to feel that they are making a contribution.

Control may be the most important of the three elements. When people sense that there is transparency in the organization, that their ideas are respected, and that they are empowered to make decisions, it builds trust and motivation. Trust is incredibly important in itself because without it, no one will speak up about problems or safety issues; fear, disconnection and hostility often increase.

Changing the corporate culture begins with the emotional intelligence of its leaders. Can they embed and support policies within the organization that lead to connection, progress and control? Can they see the organization as a community in support of a mission – a community where people spend at least a third of their lives?

My suspicion is that most of us don’t work for organizations that are excelling at delivering happiness. I have no fear that my job in workplace wellness will be ending any time soon. Long ago, Aristotle wrote that, “Pleasure in the job puts perfection in the work.” At the very least, maybe that is something to strive for.

 

 

 

Let others break barriers, what I need are boundaries

After a particularly stressful few days, I realized for about the umpteenth time that I don’t set enough boundaries. I let work intrude on personal time, I let worries intrude on sleep, I say “yes” to too much, I pay too much attention to the barrage of email, and I let my to-do list pull me out of being present.

Yet when I do a search on the word “boundaries”, what concerns most people is pushing past them, breaking through the barriers that hold them back, and living to full potential. To them, boundaries are something to overcome. Am I the only one who feels the need to erect a few more limits around my self?

Boundaries are often physical, but they can also be mental, emotional or spiritual. They provide a sense of order to our lives. Kids try to push boundaries as a way of testing not only their parents, but their own ability to exist outside of them. Often, they are all too glad to retreat back inside the parental limits after one of those test runs. It’s safer there.

A 2011 study showed that people select aesthetic boundaries more often when they feel out of control. At those times, they choose “highly-bounded” objects such as framed pictures and fenced yards as opposed to open spaces or objects. On the other hand, people who have strong spiritual beliefs, and the sense of order that those often provide, don’t seem to need as many physical boundaries as people who do not have that kind of grounding.

Technology has blurred the lines between work, play, home, school, leisure and learning. We mostly perceived it as helpful, allowing us more flexibility about when and where we earn a living, but it can also lead to a feeling of being out of control, especially to those who have more difficulty managing the work/family boundary. A 2016 study showed that integrating our various domains may lessen the impact of moving between home and work; people eventually develop ways to transition more smoothly if the boundaries are more fluid. But I don’t know if that works so well for someone like me with high distractibility and an overly-developed sense of responsibility. I don’t feel like I’m good at either compartmentalizing or integrating. Sometimes I feel like I’m just running back and forth.7-Co. Wicklow-Glendalough (24)

Tom Friedman, in his book, “Thank You For Being Late,” writes about walls, in his case an actual border wall like we hear so much about. Friedman says we need to have a big, strong wall so that we feel secure, but the wall needs to have a really big door in it. The idea isn’t to keep people out as much as it is to know who we are inviting in. This is the way that I feel about my mental and emotional boundaries right now. I need a wall with a big door so that I feel more in control.

My “52 Lists” book has an exercise for week 10 which asks you to list the things you should ignore. Here’s my list:

  • The people who are second-guessing me
  • My phone/email
  • The news (sometimes)
  • My monkey mind
  • The things I can’t control

Last week when I was in a yoga class, I set an intention to hit “pause” more often. Not just by taking a break, but actually pausing more before speaking or reacting. The pause button gives me the opportunity to respond rather than react; it helps me recognize what I’m actually feeling in the moment. It gives me a moment to ask, what is the best use of my time right now? What is the best use of my energy? Can I mindfully deal with the situation at hand, or do I need to shut the big door for a while?

Soren Gordhamer writes that, “Because how we leave one moment is how we enter the next, it helps to expand instead of squeeze during times of transition.” Mindfully expanding during the transition time is like hitting the pause button, doing less in order to do more.