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04 Jun

Bliss Is the New Black

If there’s anything that this downturn in the economy has taught us, it’s that our happiness does not depend on the money we make. We have learned to be creative, to downsize, to “make do” and to accomplish more with fewer resources. Like it or not, we have learned lessons from these experiences, and I venture to say that we are the better for it.

It’s even become trendy to shop in thrift stores, to re-purpose items we already have, and do partake in extreme couponing. It started out as a challenge, and it has developed into an art form. We blog about it, make TV shows about it, and have even begun to enjoy it! We have found a way to happiness through our creativity, resourcefulness, and ingenuity, and we are reaping the rewards of our efforts. We realize that there is an element of style in being frugal, a simplicity that makes us feel good. Bliss is the new black!

Abraham Lincoln, now experiencing a resurgence of popularity thanks to a new movie portraying him as a vampire hunter, said: “Most people are about as happy as they make up their minds to be.” This is as true today as it ever was. Tom Shadyac, the successful Hollywood director famous for blockbuster hits Ace Ventura, Bruce Almighty, and others, had a personal experience that caused him to question what is wrong with this world, and to turn this quest for answers into a documentary entitled I Am. The big eye-opener in the film is that at a certain point our society veered off from being one of cooperation to one of competition. People started feeling the need to accumulate, to hoard, to get more and do better. Instead of acting as a community out for the good of the whole, we isolated ourselves into looking out for the good of the individual, often at the expense of the whole.

And yet, this did not make us any happier. Through much research Shadyac discovers that at a certain point, we really are about as happy as we make up our minds to be. A bigger house, more cars, more conveniences, all of the peripheral “stuff” that signals our success to the outside world, does not do anything to change our base level of happiness. In fact isolating ourselves, separating ourselves from the community, can even have the opposite effect, causing us to feel lonely and out of touch. As humans, we crave connection. The law of relationship says we are here to help each other learn and grow. We need relationships, we need people, to allow us to do that. In his film, Shadyac explains that the Aboriginals believe that to accumulate and strive for anything more than what you need to live on is mental illness. We need to look out for each other, not just for ourselves.

In the mid-1980s Joseph Campbell, mythologist, author and speaker, explained what it takes to be happy, and his philosophy can be summed up with the phrase: “Follow your bliss.” He derived this idea from the Hindu Upanishads. He said:

Now, I came to this idea of bliss because in Sanskrit, which is the great spiritual language of the world, there are three terms that represent the brink, the jumping-off place to the ocean of transcendence. Sat-Chit-Ananda. The word “sat” means being. “Chit” means consciousness. “Ananda” means bliss or rapture. I thought, “I don’t know whether my consciousness is proper consciousness or not; I don’t know whether what I know of my being is my proper being or not; but I do know where my rapture is. So let me hang on to rapture, and that will bring me both my consciousness and my being.” I think it worked.

And yet, also during the 1980s, we became familiar with the mantra uttered by the character Gordon Gecko in Wall Street: “Greed is good.” Reportedly, when some of Campbell’s students took Campbell’s bliss statement to be encouraging hedonism, Campbell came back at them with: “I should have said, ‘Follow your blisters.’”

We face the same sort of disparity in messaging today. If bliss is the new black, and our values are less on the material and more on the spiritual, than why are the Kardashians so popular? Their reality TV show flaunts an uber-luxurious lifestyle, complete with private jets and international family vacations. A 16-year-old doesn’t just get a Sweet 16 party for her birthday, she gets a blow-out catered bash at a chic hotel, her own brand-new Range Rover, and the whole experience gets made into an E! network special. All of the opulence comes at a price. The mother is a workaholic who explains her lack of presence by saying on camera “I’m working to keep us afloat.” The father figure disappears for three days to make a point that he has been largely ignored and no one notices. Family members show their love by calling each other names that I can’t repeat in a G-rated publication, and adults drink to excess and often act like children wrestling each other to the floor. And then there’s that million-dollar wedding that resulted in a 72-day marriage. The priorities seem to be, at least to the viewers, quite skewed.

According to Vedanta, life is the co-existence of opposites. We can’t have one without the other. It’s a matter of balance. We need to keep all of this in perspective and know that the choices we make, with our purchases, and with our TV viewing habits, make a difference. Maybe that’s why it is so disturbing to us when Oprah, the queen of quality TV and the arbiter of taste at her very own television network, chooses to have the Kardashians on her TV show. And as a part of the deal, supposedly, Oprah has agreed to appear on their show as well. In the interview with Oprah, the siblings say that they are indeed very spiritual, but that this part of their life isn’t shown on camera. Maybe this is what Oprah wanted us to see, that even with what seems to be the most decadent lifestyle, there is a flip side. I respect Oprah, so I have to trust her judgment. Maybe it was a savvy move. If it gets some Kardashian fans over to OWN, then good for her!

How refreshing it would be to have the option to watch a reality show about real people doing real good in the world. It’s not about what happens with pampered housewives in gated communities, or the black tie fundraisers. There are so many rich stories about what really takes place right in our own neighborhoods. There are heroes in our midst, with heartwarming, life-affirming examples of how to follow our bliss by helping others. If bliss is the new black, don’t show us the closets crammed with designer shoes; show us the moments of human connection, the relationships, the growth that takes place. That’s the real character arc. That’s what sustains us. That is what is real. Everything else is just an illusion, a version of reality edited for the sake of ratings. When presented with options over time, people will eat a balanced meal — we are compelled to nourish ourselves. It works the same way with the television, too. The media can be a real instrument for change. Then maybe we’ll see that bliss, like black, is a classic that never goes out of style.

For more by Lissa Coffey, click here.

For more on the spirit, click here.

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27 May

3 Simple Steps For Adapting To Constant Change.

“Adapt or perish”.

Have you heard that before?

It is said that the only two certainties in life are death and taxes. Well, let’s add another one – constant change.

Change is an inevitable part of our existence. Almost every aspect of your life will go through some form of change. Those of us in western societies witness change on a constant basis. Some changes are constructive, some are not. The key is to know how to handle change in a way that the perceived outcome will be constructive. That’s right, you may not be able to control what has changed. You can however, control what the perceived outcome of the change will be.

As I progress through my Diploma Of Counselling, I have realised that many people seek support from a counsellor due to changes in their lives. Some common life changes include developing relationships, ending relationships, moving to a new house, moving to new cities, having children, negotiating adolescence, children leaving home, and retiring.

When I was an Executive Coach, there was no shortage of clients who were continually grappling with changes in their respective organisations. They were not alone in this. Anyone who works for a medium to large organisation will be subjected to changes in the workplace.

Here are 3 steps to productively adapting to change, that I have learnt through experience and qualification:

  1. Reframe – look at it from another perspective. Sometimes we view change from the inside out. One of the most profound life lessons I have learnt is this – We must step away from our problems, and look at our problems instead of being in our problems. Ask yourself “What will it show me if I looked at this from an external perspective?”  In other words, if I looked at this from the outside in, what will I see? What will this tell me? Perhaps it is an opportunity for growth (personal and professional). Maybe this is a good time to take an inventory of your skills, talents, and abilities. Could it be that this change will lead you to something better that you might not have considered earlier? Reframing has two benefits. One – it allows you to look at the holistic picture, not just a one-sided view. Two – reframing will support you in exploring other avenues of handling that change. For example, if you have been made redundant, and have been given a pay-out, some of those funds could be used to upskill yourself by gaining a qualification that you may have been contemplating for a long time. Reframing has the power to balance things out. Enlist the help of someone close to you (if you have to), in order to reframe.
  2. Refocus – what I noticed through my coaching and mentoring career was that some people are fixated on a particular outcome when it comes to handling change. If they don’t get that outcome, they tend to get disappointed. Your goal should be to focus on what you can control. Yes, we will always be at the mercy of external forces (both positive and negative). At the risk of sounding religious, I will quote American theologian Reinhold Niebuhr – “God, grant me the serenity to accept the things I cannot change, courage to change the things I can, and wisdom to know the difference”. Once you begin to focus on what you can control and what you can do, a sense of empowerment will be gained. Helplessness which is an emotionally paralysing feeling will be experienced once you start to feel that you are totally not in control of what is happening. Focus on your strengths, your previous proven plans of handling change, and do the best you can with the best you have!
  3. Remind – remind yourself that change will keep occurring. It is as sure as sunrise. This is where acceptance plays an integral role. I have written about this many times – “Acceptance empowers you to be more responsible and to take productive action”.  Author and columnist Corine Gatti said “Approach change as a process and be ready to move at your own pace”. She has hit the nail on the head by saying that it is a process. Accept that process. Work within the process, and find strength through acceptance. Another very enlightening quote on acceptance while handling change comes from Joseph Campbell – “We must let go of the life we have planned, so as to accept the one that is waiting for us”. If you are finding it challenging to embrace acceptance, then make a list of what the pros and cons will be if you created more acceptance regarding the change.

Quote: “In this day and age of fast paced living and constant change, you have to think outside the square. If you don’t, your thinking will suffocate inside the square.”  R. Prasad

I sincerely hope that you have gained a simple insight into how you can adapt to constant change.

Influencing you to your excellence,

PS: My Anti-Bullying Charity’s latest short video addresses a question – “Another Important Tip For Parents” – https://youtu.be/YhqvUnI4_7o

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07 May

Living a Balanced, Beautiful Life With Ayurveda

Imagine you’re outside by a beautiful lake, enjoying the perfection of your surroundings. You feel comfortable, relaxed, as if you are an important part of it all. You are so in tune that it is as if you can hear nature speaking to you.

You see a swan glide past, and the swan is thinking to itself, “How wonderful it is to be a swan. I can take my time. Life is serene. I am graceful and lovely. All is right with the world.”

And then you notice an eagle flying high overhead, and the eagle is thinking, “Ah, what a joy it is to be an eagle. I am strong and free. This is the life!”

A hummingbird flits past, and you can hear the hummingbird is thinking, “I’m having so much fun on this glorious day. There’s so much to see and do. I’m so glad I’m a hummingbird and can move easily to all the things I love.”

Everything in nature has a purpose. We’re all connected. Sitting amongst the trees and looking at the clear blue sky you know that you are an important part of this connection. You breathe deeply and feel an overwhelming sense of gratitude and peace.

Now, imagine you’re in that same place, same time. When you hear nature speaking to you, things are a bit different.

You see a swan glide past, and the swan thinks to itself, “Oh, my. Why am I stuck being a swan? I would so much rather be like that little hummingbird. I want to flit around like that! I feel so dumpy just floating here on this silly lake.”

Then the eagle flies overhead, and you read its thoughts, “Wow. Look at that swan down there. He’s got the good life. Why can’t I just hang out on the lake? Instead I’m up here working so hard. This isn’t fair. I’d rather be a swan.”

Then the hummingbird flits by and thinks, “Really? That eagle is so lucky. She’s way up there with a great vantage point. She can go so far without even flapping her wings. I’m down here pumping away a million beats a minute! Man, I want to be an eagle.”

Somehow, this second scenario just doesn’t make sense, does it? Because this is not how nature operates! And yet, this is exactly what we do as human beings all the time. We fight our own nature. We compare ourselves to one another. We think we need to always be thinner, more beautiful, more successful, more something, anything! When the truth is that we are inherently perfect. If we are carrying around excess weight or stress or feeling bad about ourselves, it is because we are out of balance, our lives are out of balance in one way or another. We can find that perfect state of balance and regain our strength and confidence and energy to be the best that we can be.

The most important thing we can do for ourselves, to be our healthiest and happiest body, mind and spirit, is to know who we are. Some of us are swans, some of us are eagles and some of us are hummingbirds. Each being is valid, each being has value and each being brings his or her unique gifts to the world. When we know ourselves, and our own nature, we allow the best of ourselves to shine through. Nature operates through us. So why are we fighting it?

Ayurveda is the 5,000 year old “science of life” from India. It explains the nature of everything in the universe. It teaches us how to live in harmony with nature, knowing the connections that we share. Ayurveda is all about balance, and this is something we are in dire need of today.

There are a lot of things that take us away from our state of balance. We are overstressed and overworked. We overeat and are overweight. We overexert ourselves and overspend so that we end up tired, hungry, in debt and living in a mess. Look at all the extra “stuff” we carry around with us. We need to lighten up! We need to shed the stress, the pounds, the debt and the distractions and focus on what is good for us, what serves us. Food is a huge part of all this. We use food to soothe our emotions and to fill up our tummies when we feel a lack in some part of our lives. We fall into habits, with food and otherwise, that we think are easy, and they become mindless and robotic so that we don’t see any other possibilities or potential for ourselves.

It’s time to get back to nature, to get back to basics, to get back into balance. And what better way than by turning to a practice that has been tried and true for all these centuries? Ayurveda is a “sister science” with yoga and meditation. As we experience the benefits of these practices in our lives we naturally want to learn more — and that’s where Ayurveda is positioned right now.

Twenty years ago or so here in the West, feng shui was a somewhat foreign concept — but now it’s a part of our everyday vernacular. If you haven’t heard of Ayurveda yet — now you have! And if you haven’t lived the Ayurveda lifestyle yet, I encourage you to try it now.

Lots more info in my new book: “The Perfect Balance Diet: 4 Weeks to a Lighter Body, Mind, Spirit & Space” and on my new website: perfectbalancediet.com

For more by Lissa Coffey, click here.

For more on mindfulness, click here.

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27 Apr

Expectations – How Well Do You Handle Them?

Do you have expectations of anyone in your life?

Do others in your life have expectations of you?

Do you have certain expectations of yourself?

Today, we will look at some (not all) aspects of expectations. The Merriam-Webster dictionary defines expectation as “The act or state of expecting”.

For the purposes of this article, let’s focus on expectations on a person-to-person basis.

First, let’s break it down into two common types of expectations:

  1. Realistic expectations – these are what reasonable people would put in place on a person-to-person basis. These types of expectations are those that operate on a common sense basis. An example would be a teacher at a school, having a duty of care toward their student. The parents of the students have an expectation of this teacher to provide their child with formal education. Another example could be domestic duties that are shared. A husband could do the washing while the wife is preparing lunch. With realistic expectations, there is a mutual understanding between the two parties. There are lesser chances of conflict in realistic expectations, when communicated properly.
  2. Unrealistic expectations – this is where conflicts can arise. To avoid this happening, please ask yourself the following questions:
  • Are you projecting your values upon someone else? For example, a father of a teenage boy might want his son to study for 3 hours each night after school. Why? That is what he did when he was a boy at school.
  • Does the person you are expecting from have the time or resources required to meet this commitment? – For example, a manager asking their staff member to do something that the staff member is not capable of. Or, the staff member does not have the resources required to complete the task.
  • Are you seeing others as capable as you are? – Tony Robbins wrote something very emphatic. He said “In a relationship, never expect your partner to have your strengths”. That is very liberating advice indeed!

Here are a few suggestions for you, regarding expectations:

  • Keep your expectations realistic – by doing so, you will be less likely to be disappointed. Ask yourself “Is this fair on the other person? Why? Why not?”
  • Have empathy for others – I have written this before, and I will say it again – “Empathy is a very powerful projection tool because it allows us to be more human”. Put yourself in the shoes of the other person. See the expectation from their frame of reference.
  • Communicate openly – if you have expectations of someone, communicate your expectation to them, and ask for genuine feedback. That way, you both will learn, and lessen the likelihood of conflict.
  • Communicate openly again – if someone has expectations of you, communicate your thoughts/feelings/concerns to them openly and diplomatically. This is very important in personal relationships and at work (especially between manager and subordinate). When I was delivering Corporate Coaching, there were many clients who believed that their manager had unrealistic expectations. Yet, they never openly communicated their belief to the manager. Conflict became almost unavoidable.
  • Create confidence – if you have a realistic expectation of someone, communicate your confidence to them. This will be a massive morale booster for them. For example, if a sports coach has an expectation of the team captain to lead by example, something along the lines of “I know what a strong leader you are, and the whole team looks up to you for your leadership skills and strength”  would do wonders for the team captain’s confidence.

Dr Michael Broder (author of the best-seller Stage Climbing) who is a friend/mentor of mine, wrote something very enlightening about expectations:

Sometimes, expectations can be perfectly healthy metrics for making sense of your world. But expectations are also premeditated disappointments! So should you find yourself feeling disappointed, dissatisfied or stressed out, reflect first on your expectations — especially those predictably unrealistic ones you may be putting on yourself and others in your life. The good news is that changing your expectations is practically always doable. In fact, it’s often the only part of a given situation that you can reliably control.

Dr Broder is spot on in saying that you can control your expectations.

Whether you have expectations of others or others have expectations of you, there is a lot you can do to make life easier for both parties.

Remember, communicating openly can create a level playing field!

Quote: “Turn your expectations into appreciation.” Tony Robbins

I sincerely hope that you have gained a simple insight into how you can handle expectations (both ways) in a more productive manner.

Influencing you to your excellence,

PS: My Anti-Bullying Charity’s latest short video celebrates a massive milestone (Episode number 50) – https://youtu.be/U4uVI3KKTlY

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16 Apr

Life Lessons Learned From Salsa

Summer 2014 will go down in my personal history as the “Summer of Salsa!” I’ve spent the past seven weeks going from 0 to 60 in learning this particular style of Latin dance, and I’ve loved every minute of it!

This all came about because of the Oxnard Salsa Festival, held every year near my hometown. As a part of the festivities, they hold a “Dancing With the Community Stars” Salsa competition. Community “stars” are matched up with seasoned professional dancers and then the pair comes up with a dance routine to perform at the Festival. All of this helps local charities raise money as the charities campaign for their stars through the various events. Of course, when I found out about this, I loved the idea, and was thrilled to take up the challenge! So I’m dancing for my favorite nonprofit organization, Big Brothers Big Sisters of Ventura County.

My partner, Lovie Hernandez, has years of experience and his own studio in Santa Paula. Before meeting him I had never danced a step of Salsa in my life — wouldn’t even know where to start. The two of us hit it off quickly as we were faced with the same goal: get this girl dancing and win the contest!

With Lovie’s background and teaching experience, I knew that, despite my awkwardness, that somehow he’d get me to looking at least a little bit like a Salsa dancer. But what I didn’t know is that Lovie would become my own personal Yoda, sharing with me the wisdom of the Salsa philosophy. While I learned to dance, what surprised me is how much I learned about life through this whole experience. Over the course of our time together I got some great takeaways and I want to share them with you.

— Mix it up. Salsa dancing is actually a mix of different styles from different countries. That’s how it got its name, after the famous spicy salsa dip that’s made out of a mix of different ingredients. Mixing things up to create something new is a good thing! The combination as a whole can be absolutely amazing. Life is like that. We don’t always have to stick to a formula, we can try things out to see what we like, what works. Whether it’s adding new elements to a recipe or a dance or anything, we can always be unique in our self-expression.

— Dancing is communication without words. Lovie says this over and over again. And it’s absolutely true! The body is an instrument, and partners can tell when either one is nervous, unsure, tired, or distracted. You don’t have to say a word, it comes through in the way you move. Relationships are like that, too. We learn to read our partners such that a sigh or the twitch of an eyebrow speaks volumes. We go through a dance with everyone we meet, but those who really know us can sense when something is amiss. The body just doesn’t lie.

— Take your time. Every one of us is going to have our own pace. We can’t compare ourselves to other dancers, or other people. We need to be patient, and gentle with ourselves. Just do your best and trust in the process. When we keep going, we eventually get there. There are many paths to any destination. Once I took Lovie’s advice and was easier on myself, I could enjoy the dance so much more.

— Be in the moment. Choreography is like following a map. You know where you’re going, but you can’t focus on that end goal, you have to be present for every step along the way. If you race ahead, or have your head in the next move rather than the current move, the whole thing is going to fall apart. Not that you can’t recover! A good partner, like Lovie, can help you get back on track. We don’t even realize how much we’re missing out on in life when we’re not paying attention. Be mindful, pay attention, and you’ll be surprised at what you can do.

— Trust your partner. I knew I could trust Lovie from the first moment I met him. We were posing for a photo, and he asked me if we should do a dip. I gave an enthusiastic “yes!” and he proceeded to turn me heels over head. Literally. What fun! I knew that Lovie was strong, and would not let me fall no matter what. When Lovie says “look at me” during our dance, it’s a reminder to me to “spot” so that I don’t get dizzy. At the same time, it’s a reminder to me that we’re a team in this thing, and he’s got my back.

— Keep your eye on the prize. From the very beginning, our motto has been that we are “in it to win it!” And it’s definitely been our goal to win this competition and make as big a splash as possible for Big Brothers Big Sisters. I hope we do win, but I know that all of the other dancers have also put in their work and want to win as well! Now that I’ve been through all this training, spent so much time, sweat, and energy working on this dance, I realize that I already have gained much more than any win. The real prize is the new-found knowledge and skills that I now have. The real prize is all the wonderful people I’ve met who have share my enthusiasm. The real prize is my terrific new friend, a dancer and philosopher who has taught me so much.

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27 Mar

Who Wins The Blame Game?

Imagine this – something goes wrong in the life of someone close to you. That person is shattered. What is one of the first things they could do?

They could look for someone to blame.

In my Life Coaching career, there have been many clients who chose to blame someone when things went wrong.

Whenever someone told me about a problem they were facing, I would wonder “Will they take responsibility or will they play the blame game?”

In an extremely insightful article by Dr Susan Whitbourne, she discusses in detail why we tend to blame others. Two of her very compelling reasons are:

  1. It is easier to blame someone than to take responsibility.
  2. Blame is an excellent defence mechanism.

Anyone who is well read in the subject of human behaviour will easily/happily second that (what Dr Whitbourne has stated above).

What I observed in the hundreds of hours spent in coaching clients was this – to some people, blaming others is second nature. If someone told me about an issue they were facing, and I asked “What do you think caused this?”, chances were, they would blame someone.

So, what can you do instead of blaming others? Here are 3 tips:

  1. Accept accountability – As challenging as it may be, ask yourself “What role have I played in this?”  Once you take responsibility on your part, you will be in a position to better understand your own behaviour. I have had this belief (which has been shared with my coaching clients and with the audiences who have heard my speeches) – accountability empowers us. Another positive about accepting accountability is that you will learn about what to do in the future. Actually, you will also learn about what not to do in the future. Realising what to do and what not to do should go hand in hand if you are to become more productive. Accepting accountability can be a very liberating force! Once again, ask yourself “What role have I played in this?”
  2. Ask yourself “How will feeling sorry for myself benefit me?” – There is a quote by Steve Maraboli, which perfectly puts into perspective what a victim mentality will provide you with. Here is that awakening quote – “The victim mindset will have you dancing with the devil, then complaining that you’re in hell.”  Sadly, it is very comfortable for some people to drown in victim mentality. These people will constantly complain – about the weather, about some sickness, about what they saw on the news that morning, and the list goes on. Make yourself different from them. Feeling sorry for yourself will disempower you more than you may realise. Yes, the world can be an unpleasant place. Feeling sorry for yourself will not change that. Okay, let’s be clear that sometimes circumstances can dictate what has happened to you. The current environment can be very harsh, and show no mercy. The point is, your goal should be to not get consumed by a victim mentality. That can/will emotionally paralyse you.  Liberate yourself from thought patterns that will not only disempower you, but will also not bring others down. Who wants to be around someone who is bringing others down all the time? As civil rights activist Marcus Garvey said “Emancipate yourselves from mental slavery, none but ourselves can free our minds!”  Make an unbreakable decision to think about how to turn things around, instead of feeling sorry for yourself. Dr Whitbourne also stated “Unlike other games, the more often you play the blame game, the more you lose.”
  3. Do something productive – marketing genius, Steve Plummer (who is the most creative writer I have ever met) recently wrote an article about blame. He said that you must take action, and be productive in order to overcome what has gone wrong. The exact words by Steve were “Why not turn the disruption into an opportunity?”  So, begin to strategise and think outside the square. Ask yourself what simple action you could take that will start your journey in the right direction. Remember, doing your best will not cut it sometimes. You must do what is required. Doing your best and doing what is required are two different approaches. Instill the words “I am productive”  in the treasury of your mind. Make it real, and keep taking the required action. The by-product of taking the right action is that you will be too busy to feel sorry for yourself or drown in victim mentality. If you feel that you cannot take the right action, please reach out to those around you, and ask for some form of support.

The subject line of this article contained a question. The answer to that question can be found in the quote below:

Quote: “No one wins the blame game.”  Bob Proctor

I sincerely hope that you have gained a simple insight into how you can embrace accountability and take productive action, instead of playing the blame game!

Influencing you to your excellence,

PS: My Anti-Bullying Charity’s latest short video addresses a question – “How To Encourage Your Kids To Open Up About Bullying”-  https://youtu.be/2fZtPW-M_io

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27 Feb

3 Effective Responses To Put Downs & Belittlement.

Have you ever been belittled?

Has anyone close to you ever put you down in the presence of others?

How do you normally react when someone does that you?

I can safely say that everyone (to some extent) has been subjected to the above-mentioned.

On my Life Skills radio segment, a listener asked a question (and, in all honestly, I have forgotten her name). She asked:
“How do I handle myself when someone is putting me down in front of others?”

Well, she is not alone in that! I have been there myself, and am sure that you must have been in that predicament at some point in your life.

It is never easy to cope with a put down. Especially, if it is in the presence of people you know and love.

On air, I provided this listener with 3 tips. And, here they are:

  1. Take a deep breath, and compose yourself – Remaining calm is the key here. If you react, and get into a negative state, you will be stooping to the level of the belittlement provider. Yes, it is very easy to fire back at them, and put them down too. Fighting fire with fire will only give aggression or intensity to that person. In a very enlightening article by Dr Neel Burton, he states It (the return put down) tends to equalize us with our insulter, raising him up to our level and bringing us down to his. This gives him and his insult far too much credibility.Your goal is to prove that you are bigger than the put down, and are not affected (in a negative manner). Yes, there will be an impact on you. Let’s not deny that please. The point is this – you should not and/or cannot let that person’s behaviour control your behaviour. Your goal is to minimise the impact of that person’s words, on you, your state, and your behaviour. If you prove it to them that you are composed, they will not only be surprised, they are less likely to repeat their offensive behaviour.
  2. Say something positive in return – This is the last thing that anyone who is throwing put downs at you will expect. Let me share a personal experience with you. A few years ago, I was at a fruits and vegetables market, a week before Christmas. The car park was hectic. People were queuing up to get a parking spot. It was a hot day (Christmas falls during summer in Australia). As I headed to my car, there were two men arguing loudly over a parking spot. One of them walked away, shouting at the other man. As I walked past him, he looked at me, and said in an angry voice “People are so selfish these days! No one cares anymore.” He was probably expecting me to ignore him, and walk away. Instead, I responded with “Beautiful shirt, you are wearing mate. That  colour, light blue really suits you. Where did you get it from?” In absolute shock, he replied “Oh, my sister gave it to me on my 42nd birthday! You like it, huh?” He now had a smile on his face. We spoke for a few seconds, wished each other a Merry Christmas, and parted ways. Although this man wasn’t putting me down, he was very receptive of the positive comment. If you say something nice to someone who is trying to put you down, it will most likely break their state.
  3. Ask questions – if someone says something unpleasant about you (or any aspect of you), ask them questions about that unpleasant comment. For example, a colleague says to you “I saw your photos on Facebook on the weekend. You looked like a dag from the 1970’s in the clothes you wore to that birthday party. Ha ha ha”. You could ask them a series of questions :
  • “Why did my clothes remind you of the 1970’s?”
  • “What was daggy about it?”
  • “What would you have worn?”
  • “Why?”
  • “So, that would not have been daggy?”
  • “Why?”
  • “Please tell me more”.

Your goal here it not to frustrate your colleague by asking all these questions. Your goal is to make them dig deeper and realise why they are saying what they are saying. This may provide them with insights into their own behaviour, and they may become less likely to throw unpleasant comments at others. I have tested this personally, and it works.

Now, let’s be clear on one point – a put down is very different to productive feedback. If someone is giving you productive feedback (I personally dislike using “constructive criticism”), be open to receiving it, and growing.

Quote: “Offense exists not in the insult but in our reaction to it, and our reactions are completely within our control.” Dr Neel Burton

I sincerely hope that you have gained a simple insight into how you can respond to put downs and belittlement.

And, please remember not to throw put downs at anyone. That way, you will be leading by example. As Paul Wellstone said “Never separate the life you live from the words you speak.”

Influencing you to your excellence,


PS: My Anti-Bullying Charity’s latest short video has one simple tip for parents “How to stop your child from being a bully” – https://www.youtube.com/watch?v=p14KXSOyZSg

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26 Feb

The Seven Attitudes of Mindfulness: An excerpt from Turbo Metabolism

Guest post by Pankaj Vij, MD, FACP

As the modern Western lifestyle spreads around the globe, so too does metabolic syndrome — a cluster of symptoms that increases the risk of developing heart disease, stroke, diabetes, and other conditions. The good news: metabolic syndrome can be tamed by a sensible program of exercise, natural foods, stress management, and quality sleep. In his new book Turbo Metabolism, Dr. Vij distills a mass of medical research into a simple, effective program for vibrant health. Avoiding fads and gimmicks, he provides practical advice, case studies of ordinary people, and brief sections that debunk common medical myths. We hope you’ll enjoy this short excerpt from the book.


# # #


Managing stress requires being mindful about the here and now. The barrage of stimuli we endure every day from all our electronic gadgets is the antithesis of mindfulness. Technology is constantly distracting us with stimuli from outside our current time and place.


The next time you are walking in a park on a spectacular sunny day, note how many people are staring at their electronic devices, sending or receiving messages or checking social media, when they could be enjoying the present time and place. Our modern-day addiction to devices that are supposedly “connecting us” is actually taking us to a place other than the here and now. Why are we so afraid to observe our own thoughts that we constantly need to fill our mind-space with busywork?


The Seven Attitudes of Mindfulness

Here are seven attitudes that define or contribute to mindfulness: nonjudgment, patience, beginner’s mind, trust, nonstriving, acceptance, and letting go.


Nonjudgment: Take the stance of an impartial witness to your own experience as it happens. This is the ideal “witness state” of a human being. Notice the stream of thoughts and judgments: “This thought is good/bad/neutral.” Become aware without trying to stop the flow. The mind is constantly judging situations and people, but mindfulness means seeing things as they are without adding judgment.


Patience: Let things unfold in their own time, and practice patience with yourself. A child may try to help a butterfly emerge by breaking open a chrysalis, but this will likely harm or kill the butterfly. Why rush through some moments in order to get to other, “better” ones? Your life is what you experience in each moment. No particular experience is better or worse than another; only our judgments label them as such. Be completely open to each moment, accepting its fullness, knowing that, like the butterfly, things will emerge in their own time.


Beginner’s mind: Too often we let our thinking and our beliefs about what we “know” stop us from seeing things as they really are. Cultivate a willingness to see everything as if for the first time. Be receptive to new possibilities. Don’t get stuck in a rut of your own expertise. Recognize that each moment is unique and contains unique possibilities.


Try cultivating a beginner’s mind with someone you know: Ask yourself if you are seeing this person with fresh eyes, as he or she really is. Ask yourself the same question with your problems, with the sky, with your dog, with the clerk in the corner shop.


Trust: Develop a basic trust in yourself and your feelings. Trust in your own authority and intuition, even if you make some “mistakes” along the way. Honor your feelings. Take responsibility for yourself and your own well-being.


Nonstriving: Practicing mindfulness means seeking no goal other than being who you already are. Pay attention to how you are right now, whatever that is. Just watch. The best way to achieve your own goals is to back off from striving and instead focus on carefully seeing and accepting things as they are, moment by moment. With patience and regular practice, movement toward your goal will happen by itself.


Acceptance: See things as they actually are in the present. If you have a headache, accept that you have a headache. We often waste a lot of time and energy denying what is fact. We try to force situations into how we would like them to be. This creates more tension and prevents positive change from occurring. Now is the only time we have for anything. You have to accept yourself as you are before you can really change.


Acceptance is not passive; it does not mean you have to like everything about yourself and abandon your principles and values. It does not mean that you should stop trying to break free of your own self-destructive habits or give up your desire to change and grow. Acceptance is a willingness to see things as they are. You are much more likely to know what to do and have an inner conviction to act when you have a clear picture of what is actually happening.


Letting go: Letting go is a way of letting things be, of accepting things as they are. Let things go and just watch. If you find it particularly difficult to let go of something because it has such a strong hold on your mind, you can direct your attention to what “holding on” feels like. Holding on is the opposite of letting go. Looking at the ways we hold on will show a lot about its opposite. You already know how to let go. Every night when we allow ourselves to fall asleep, we let go.



# # #


Pankaj Vij, MD, FACP, is the author of Turbo Metabolism. As a doctor of internal medicine, he has helped thousands of patients lose weight, manage chronic health conditions, and improve their physical fitness. Visit him online at http://www.doctorvij.com.



Excerpted from the book Turbo Metabolism. Copyright ©2018 by Pankaj Vij, MD. Printed with permission from New World Library — www.newworldlibrary.com.

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27 Jan

The 1 Vital Key To Positive Personal Change.

At the beginning of every year, so many people set “resolutions” for the year ahead, hoping to create some, or massive personal change.

In a very insightful article by Ray Williams (published in Psychology Today), he mentioned that by the month of February, most people have started to backslide from their new year’s resolution.

He also quotes Professor Timothy Pychyl, who says that resolutions are a form of “cultural procrastination.”

This may not surprise you, in western society, we could easily say that weight loss is the number one new year’s resolution.

Whether your goal is to lose weight, or to get a new job, or to improve your relationships, or to quit smoking, there is one vital key that can massively boost your chances of productive and positive change.

Here it is….

Get an Accountability Buddy. 

An accountability buddy is someone who will hold you accountable to take positive and productive action.

As a coach and mentor, I have seen first hand what an accountability buddy can do when it comes to creating productive and positive personal change.

Now, some people might take positive and productive action just to keep their accountability buddy happy. That is okay. As long as the work gets done.

Please allow me to share a personal example with you. I had a coaching client who was a Sales Executive, and was desperate to get back into reading books on sales. She used to read every day, and had dropped that habit. Now, her new goal was to read 15 pages from whichever book she was reading at the time, every morning before work.

My role was to hold her accountable.

Initially, my suggestion to her was “Send me an SMS (text message) after you have done your reading every morning”.

Then I realised, that may not cut it. Why? She may skim through 15 pages, just for her satisfaction, and then send an SMS.

So, I resorted to another technique which would hold her more accountable – “Call me every morning for a 2 minute chat, after you have read the 15 pages, and enlighten me on what you have learnt in those 15 pages”.

The shock on her face was obvious when she heard that. The very next day, she called, and did as I had requested.

Each day, she did the same thing until our coaching sessions ceased.

A friend of mine who is also a coach had a client who lived near a beach, and her goal was to go for a run at the beach each morning.

The coach requested “Call me when you get to the beach each morning”.

She was amazed at this request, and tried to make excuses – “Oh, I plan to go to the beach at 6:00 am. That may be too early to disturb you. You might be sleeping at the time”.

The coach responded with “I wake up at 5:00 am, and will be at the gym at 6:00 am. So, we will be exercising at the same time. I look forward to your phone call at 6:00 am tomorrow”.

Did she go for a run and call her coach in the mornings? You bet she did!

Let’s take it one step further – creating productive and positive personal change is of little use if it is not sustained.

Ask your accountability buddy to hold you accountable until that positive and productive personal change becomes part of your being. It enables you to become who you are, and others can see it in you!

You may have heard of someone who went on a weight loss program, lost a certain amount of weight, and was very pleased with the result. A few months later, they pack on the weight they had lost, and are back to square one.

This is not an uncommon occurrence.

Sustaining the personal change is as important as creating it.

In an article on entrepreneur.com, Stephanie Vozza mentioned “An Accountability Buddy Is Your Secret Weapon for Faster Growth”.

Although she is referencing that quote in a business sense, it is very pertinent to anyone in their personal life too.

My humble suggestion to you is to find an accountability partner who will be disciplined enough in holding you accountable to create positive and productive changes.

Right now, you might be thinking “Does he practise what he preaches?”  You bet I do! I have fellow mentors and coaches whom I reach out to when I need to get something major accomplished. Two months ago, a fellow coach was my accountability partner when I was working on the new website for my anti-bullying charity (www.beatbullyingwithconfidence.com)

Quote: “An accountability partner is able to perceive what you can’t see when blind spots and weaknesses block your vision. Charles Stanley

I sincerely hope that you have gained a simple insight into how you can utilise an accountability partner in order to create and sustain productive and positive personal changes in your life.

Also, please reach out and be an accountability buddy to others around you! As the legendary Ghandi said “Be the change you want to see in the world.”

Influencing you to your excellence,


PS: My Anti-Bullying Charity’s latest short video addresses a deeply serious issue (Adult Post Bullying Syndrome) – https://youtu.be/yl9FL47dVwI

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24 Jan


I’m happy to let you know about a new book from my dear friend, Madisyn Taylor, co-founder of DailyOM. It is a gentle and accessible step-by-step guide to moving from excessive reliance on medications to fundamentally healing yourself through four pillars of natural wellness.
Madisyn was plagued by depression and anxiety, suffering from chronic physical problems that left her desperate for solutions. Spending decades searching for answers, she first turned to the medical community, which put her on a rollercoaster course of numerous doctors, tests, and an unhealthy reliance on medications that left her numb and lifeless.

With her happiness and future on the line, she then made the decision to become unmedicated, reaching out to the natural, holistic health realm. And after years of practice and research, Madisyn developed an integrative wellness program that put her back in the driver’s seat of her health, and ultimately, her life.

Unmedicated is her thoughtful account of how she broke free from binding mental chains and physical ailments to be happy, healthy, and productive; it is also a guide for you to apply her practical techniques to your own healing journey. Madisyn offers a daily program of easy-to-follow actions based on four pillars that will build a lifelong foundation for health: clear your mind; strengthen your body; nurture your spirit; and find your tribe.

Whether you want to be happy and stay happy, find relief from depression and anxiety, or heal and create a healthy change, Unmedicated is a gentle, compassionate, and achievable path that empowers you to take back your life and live fully.

Here’s an excerpt:
“Learning to heal myself through natural means, I came to the profound realization that my healing path is a lifelong process. The motivation and desire to be happy and healthy in the most natural way possible stemmed from an authentic part of myself, and it is from this authenticity that real change lasts forever. I also came to discover that healing does not have to be expensive, dramatic, or complicated. Healing can be inexpensive, drama free, and simple.
By “simple” I do not mean easy; though I don’t consider my process difficult by any means, it does take dedication. Most people are looking for a quick fix, or a pill to make their life better, or the next fad diet, or a guru who will change their life forever. People look everywhere outside themselves in order to avoid facing the truth of what is inside. I want to tell you that there is power in simplicity and there is strength in building a foundation from within.
I am asking for your time and dedication to do the work. When you do this work and follow the practices, you are declaring to the Universe, “I want this; I am ready.” The Universe will respond in kind. It is in your actions that you speak volumes, and I will tell you from firsthand experience that this works. I teach a healing process involving your entire being-mind, body, and spirit.”
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