For the last few months there has been a strange distance with one of my closest friends. It’s been really uncomfortable. Recently we met up to try and talk some things through and things got heated. She walked out on me, left me sitting. I was astounded and very hurt. It was difficult to know what to do.
My partner, who has also been involved in the whole story, suggested that we buy her a big bunch of flowers. We wanted to break through something. Last weekend we chose some lovely flowers and drove over to her place to deliver them. She wasn’t home—which worked well, but we could leave them with her daughter.
Within an hour of us dropping off the flowers our friend was on the phone and our communication was completely different. The whole tone was forgiving, and healing. We recognised that there had been pain and that there were things to work through, but it all seemed possible.
It was as if a boulder loosened itself from my back and rolled away. Since then I have been doing a lot of thinking about forgiveness and the reasons why it is so important.
It eases your own pain
I have been quite amazed at how relieved I’ve felt since delivering the flowers. The hurt I’ve been feeling is much more in proportion than it was. There is also a sense of feeling better about my own role in whatever the dynamic is with my friend. Instead of feeling helpless, and a bit inadequate, there is more patience and trust that things will turn out well.
It was powerful to replace my feelings of hurt, with a healing action. I could actually sense the resentment in my heart ease and was able to access the affection and love that I have always felt for my friend. Yes, we were offering flowers as a gesture of healing—we wanted to give something to our friend that would unblock things‑but we both walked away feeling lighter, and as if we too had received a gift.
Forgiving reduces your stress levels
We could say that the opposite of forgiving is bearing a grudge. It turns out that when we bear a grudge it has a damaging effect on our wellbeing. In a study carried out bypsychologists at Hope College, Michigan, participants were asked to recall a grudgethey held against someone. Recalling the grudge led to an increase in blood pressure,heart rate and sweating. On an emotional level, participants described feeling angry, sad, anxious and less in control of themselves.
When they were asked to imagine forgiving the person, they held a grudge against, theirstress levels fell and the physical symptoms they had experienced subsided. In the psychological domain, forgiveness has also been shown to diminish the experience of stress and inner conflict while simultaneously restoring positive thoughts, feelings, and behaviors.
In his book, Social Intelligence, Daniel Goleman reminds us that studies of people posthostility reveal that every time they merely think of the group they hate, their own body responds with pent-up anger. It floods with stress hormones, raising their blood pressure and impairing their immune effectiveness. Whereas forgiving someone we’ve held a grudge against reverses the biological reaction. It lowers our blood pressure, heart rate, and levels of stress hormones and it lessens our pain and depression.
When we can forgive other people, we are releasing our own hostility as well, so webenefit just as they do.
It’s the only way to free yourself
One of the things that Nelson Mandela is famous for is his insistence on a policy of forgiveness as opposed to revenge when he became President of South Africa in 1994. In one of his most famous quotes on his release from prison he said,
As I walked out the door toward the gate that would lead to my freedom, I knew if I didn’t leave my bitterness and hatred behind, I’d still be in prison.
If you can find it in yourself to forgive, then you are no longer chained to the perpetrator.
Both quotes point out that forgiving frees us. That is not to say that it is easy in any way. When we have suffered grievous hurt it can be hard to find our way to forgiveness. Realising that it is the only way to begin our own process of healing can help us find the courage to try.
When we spend time going over the hurt that has been done to us and suffering all the anguish that brings, we are continuously pulled back into the past. Although we might wish to move on, we are still caught in the prison of all our conflicting emotions. Forgiving enables us to move on.
Forgiving helps you to recognise the pain in others
We are not born wanting to hurt others, or with hate in our hearts. Our life experiences shape us as we grow up and mature. If we can take some time to look into the circumstances of the person who has hurt us, we can often find all kinds of clues that help to explain their behaviour. When we take time to explore our common humanity, we can begin to see things from a bigger perspective.
The person who caused us pain is a vulnerable human being trying to cope with their challenges, just as we are. Each of us is trying to find the way to live a good life and to avoid suffering but experience shows us that that is not possible. Life includes suffering. Sometimes the way we process our suffering can make us hurt others—either intentionally, or unintentionally.
Don’t we also sometimes need forgiveness from other people for the pain we cause them? If we cause pain, don’t we wish for forgiveness?
It contains the seeds of compassion
The road to forgiving can be hard. We need to be patient with ourselves. Compassion itself can be hard. Although we have the potential for compassion in our hearts and minds, our life experiences can make it hard to access. We need to take small steps and build confidence in our ability to care about the suffering of other people and to wish to help them to be free of it.
Connecting with other people, paying attention to what is going on with them and seeing how alike we all are will help to turn our minds to compassion. Forgiving other people when they cause us pain will help the seeds of compassion to grow.
We all know that Christmas is a big opportunity for stress. The combination of having to appear to be having fun, while coping with all the frustrations and extra work can be a real downer.
One of the things we need to know about stress is that it closes things down. It’s hard to feel joyful and enthusiastic when you are stressed. We tend to close in on ourselves and set up a kind of survival regime to get us through. Maybe it does help us to struggle along but it does not help us to care for ourselves, to open our hearts to others, to learn anything about the habits that lead to the stress in the first place.
Let’s take a look at some ways we could set about making connections this Christmas instead of going into survival mode.
Connecting with yourself as the basis to overcome stress
Do you ever feel like the people in this snow globe at Christmas—all in your festive gear but not able to communicate how you are really feeling? The holidays can be a strangely lonely time, even when you are surrounded by people.
As the lead up to Christmas gathers pace, why not take some time to check in with yourself and see what you are hoping for from the holidays.
Whether you are religious, or not you can ask yourself what is important to you about this holiday. Is it having family around and lots of good things to eat and presents to share? Or is it about having a few days off from work and routine in the middle of winter. Whatever it is, it will help you to set an intention for yourself—a kind of inspiration for the holiday.
Then at the other end of the scale, try to see what it is that triggers stress for you.
Take a moment to sit quietly and then ask yourself these questions:
At what times do I experience a high level of frustration over relatively small events?
How does it feel in my body?
What do I do about it?
Going through this exercise will help you to identify the times when stress can creep up on you, so you can prepare for it and hopefully, avoid it. Allowing yourself to use your body like a stress barometer shows you the effect that stress has on you. Spending time thinking about how you deal with stress helps to get you off the survival treadmill and really consider how you can ease your stress.
Connecting with the present moment
So often when we are busy our minds are just rushing away with us thinking ahead of all there is still to do. That’s particularly sad at Christmas when there are so many enjoyable rituals in getting ready—like making the cake.
So one way we can ease a feeling of stress is to connect with the present moment. For example, try not to hurry with making the cake. While you are mixing it, don’t think about making the mince pies, a present for grandma and whether you have enough wine in the house. Instead, try focusing on simply sorting your ingredients for the cake, weighing and adding them in the correct order and mixing it all to a delicious consistency. Take time to smell the fruits and the brandy. Allow yourself to enjoy the texture of batter. Remember to make your wish and just be with the making of the cake. When it is in the oven, you can go on to the next task and approach it in the same way.
Connecting with a sense of enjoyment and celebration helps to dissolve stress
The more we can get our stress into perspective, the more chance we have to enjoy some of the magic that there can be around Christmas. We said earlier that stress closes things down and one of the first things to go is any sense of enjoyment and celebration.
Allow yourself time to look around you and see the things you enjoy. I am a big fan of Christmas trees both indoors and out in the open. There is something about all the lights and glitter on a dark winter evening that just says home and love to me.
What is it that you enjoy most at Christmas?
Connecting with family and friends
Probably if we are honest, one of the biggest sources of stress is how the family is going to manage together over the holidays. It can get complicated with all the in-laws and the extended family. We all know that awful tense feeling that can come when uncle George manages to come out with the opinions that we know will drive our teenage daughter to distraction. Or when grandma insists that we don’t know how to put on a Christmas like they did in her day. You dread the moment when your sister-in-law, who always manages to make you feel like bargain-basement wife, arrives for dinner looking as if she just stepped out of the pages of a fashion magazine, along with her two immaculate children. You, on the other hand, hot and bothered from the kitchen feel less than glamorous.
Here are a few thoughts to keep in mind while the family dinner is underway:
Everyone around the table wants to be happy—just like you do.
None of them want to be anxious, or worried, or miserable and yet, inevitably they all have times when they are—just like you.
Chances are that each one of them have their own insecurities about the family gathering—just like you do.
Perhaps some of them are even intimidated by aspects of your behavior–what a good cook you are, how you juggle family and career—who knows?
It can help so much if before your irritation arises you can put yourself in the shoes of the person irritating you—perhaps they are more like you than you think.
Connecting with the rest of the world
As well as closing things down, stress makes us lose perspective. Whatever is going on with us seems so much more important than anything else that is happening in the world—which in the scheme of things, really does not make sense.
During the holiday period you can counter-act any tendency to feel that getting the lights working on the tree is more important than, say, global warming by consciously allowing yourself time to think about what is going on for everyone else in the world. Many millions of other people are celebrating Christmas around the world, with traditions that may be very different from your own. There are also millions who are not celebrating Christmas and it is just another ordinary day for them. Then there are the millions who whether or not they wish to celebrate Christmas are not able to because of poverty, or war, or persecution. Keep them in mind also.
So, a very merry stress-free winter holiday to everyone!
I admit to being not very good at following the rules. It’s always important to me to understand what the rule is for and if it is really necessary. So, when faced with an instruction, I usually come back with why? Or I have suggestions to offer as to how things can be done differently. It does not always make me very popular! Also, I can see how it can be challenging for someone trying to enforce the rules.
Ways of following the rules
Of course, we need to have all kinds of rules in order for society to function well. It just seems to me to be important how you decide to follow them. There are the kind of people who enjoy their authority. They seem to take pleasure in wielding the small amount of power that enforcing the rules gives them. They are generally not interested in explaining the rules, just in making you follow them. It can be tough to be at their mercy.
Then there are people who use empathy to help them administer the rules. These people try to see through your eyes and to understand where you might feel challenged. Conversation with people in this category can help you to understand the rules you are being asked to follow.
My recent experience of following the rules
A couple of months back I had a direct experience of both of these types of people in authority. My partner and I went through an extraordinary week of loss and bereavement. We lost two people very close to us through cancer. First, my partner’s brother passed away in Amsterdam. Then a week later a very dear old friend passed away in the South of France. We wanted to attend both funerals and spent an anxious week making arrangements to make it possible.
My brother-in-law was cremated on a Friday. Straight after the funeral my partner and I left for Schiphol airport to catch a plane to Girona. It was the quickest and most efficient way to get to Roqueronde, where the second funeral was going to be held on the Saturday afternoon.
Both of us were quite exhausted and emotionally frail with all the grief and worry we had been through, but we were very relieved to be able to attend both ceremonies.
Security at Schiphol Airport
I am always a bit uncomfortable going through airport security. There is always a slight feeling of waiting for something to go wrong and on this occasion it did—spectacularly.
We usually favour checking in our luggage when we fly. It’s good to minimise the hassle of security. This time we were taking carry-on luggage because we were in such a hurry. We completely forgot the 100ml maximum for toiletries. We had bought brand new tubes of the cream my partner needs for his skin and the gel I need for my rheumatism. Of course, they were all bigger than the allowed size.
Although we had our outsize tubes in the designated plastic bag, our case was still hauled off the conveyor belt. With her rubber-gloved hands the young woman dealing with us rummaged through everything. She was completely deaf to our explanations—which soon became entreaties—that we needed the creams, that they had never been opened and would cause no harm.
There was even an underlying feeling that she enjoyed the drama of taking about €60.00 worth of creams and throwing them all away.
Bus drivers at the long-term car park
In contrast the bus drivers at the independent long-term car park definitely came in the category of people following the rules with empathy. The arrangement is that you park your car in a protected area and then catch one of the buses that the firm have running between the car park and the terminals. When you return, there is a bus scheduled to collect you.
The driver on the way out was very friendly and helpful. He was happy to talk but kept quiet if you had little to say. He noticed my difficulties getting in and out of the bus because of my rheumatism and made sure he was on hand to offer an arm. I really got the impression that the boring routine of the job came alive for him through the people he met and helped. For him following the rules was simply a skilful means.
Our flight back was already and late evening flight and then it was delayed. We rang to warn the drivers but were still anxious that it was too late for them to wait. Imagine our relief to find the bus waiting patiently at is allocated place in a cold and rainy Schiphol. As I tried to run, he waved me down and shouted for me not to hurry. He tucked us up in the bus and drove us back to our car. We really felt we were home.
We don’t know what is going on for people
There is a quote that I like very much and often use in my workshops:
Be kind, for everyone you meet is fighting a hard battle.
The quote is attributed to Ian Maclaren, as well as Philo, Plato and Socrates. I don’t know which of them actually said it, but it carries a deep wisdom. As we encounter people during our everyday activities, we really have very little idea of what is going on for them. The woman at security did not know we had just been to one funeral and were on our way to another.
The thing is, if we allow ourselves to take just a moment of reflection to consider how life is, we can see the truth of this quote. We all want our lives to go well and to be happy but so often things go wrong and the very things we want to avoid happen to us anyway. The very fact of being alive means that we can be in the middle of all kinds of worry, anxiety, and fear, as well as hope, inspiration and happiness. The point is that we do not know and therefore it could be a good idea to make sure our behaviour does not add to someone’ pain.
There can be many occasions when we are distracted, or overwhelmed and our wish to be kind gets pushed aside. Remembering that everyone we meet is fighting a hard battle could help to focus our attention.
When you own opinions about the type of person you are encountering overwhelm your ability to relate to them. Among others this can refer to sexual orientation, social class, race, nationality and work occupation.
We referred to this earlier when we discussed the kind of person for whom following the rules comes first.
If the problem you are dealing with is happening a long way away from you either in geographical distance, or emotional distance then it can be easy to disengage from it.
This happens when we dissolve any sense of responsibility for actions that are taking place.
In my experience the woman at the security desk bumped into all four of these barriers.
To put it simply, the main antidote to these barriers is humanising the other. Instead of taking distance we engage. We try to look at each human being as being just like us, with feelings and hopes and fears. Sweeping statements and broad generalisations are set aside. Instead we look at the particular circumstances and individual needs. There is curiosity to really know about people and things. We take time to pay attention.
My insight about following the rules
These barriers to empathy can be crude and obvious but they can also creep up on you in surprisingly subtle ways. When I look back on the thoughts and feelings that I had concerning the woman at security, it dawned on me that I too was bumping into the same barriers. In my distress, she became the ‘other’ for me. I was ready to fault her on the way she was doing her job without giving any thought to how she might feel as a person. Just seeing her at her post in her uniform made me feel uneasy. It built up from there. So, although I am of the opinion that staying kind while following the rules is very important, I would now add another point. When you are being subjected to the rules, you also need to keep your heart open towards the person making you follow them.
If you have found the ideas in this post interesting you might like to look at my new online course, How to Make Kindness Matter at Work. You can find out more here.
I am particularly delighted to welcome Carole to the blog. She is writing about such an important topic—compassion on the internet. In these polarised times it is so important to take her Netiquette guidelines to heart. Thanks for the post, Carole!
Compassion is a strength that has supported me throughout my life. I have also witnessed the development of compassion help many people in my role as a private practice psychologist.
I think we’d all agree that communicating via the internet has been one of the fastest growing evolutions of the last 20 years. These days there are endless opportunities to communicate online and it can seem like a fast-paced world, difficult to keep up with. No doubt there has to be an effect on our mental health. Our relationship with these communications and how we relate to each other has been something of a personal and professional fascination to me over the years.
Today I will be sharing an online experience that took me to some dark human depths and caused me to wonder ‘where is the compassion?’ in these places. It was hard learning. This has driven me to create some online etiquette (Netiquette) guidelines that I am sharing with you today. I’ll walk you through my story.
Stepping into the Lion’s den
Working solely in private practice has its rewards and difficulties. One of the potential pitfalls can be becoming isolated from other professionals. So, when the opportunity to connect with others became available through social media, I considered it. To be honest I mostly ‘lurked’, watching others post and felt very reticent to get involved. I didn’t think too deeply about why that might be at the time. I found myself drawn in to respond to areas I had experience and knowledge in, feeling a responsibility to share.
One fine day I noticed someone asking a question on one of these social media networks that I had some information on and experience in. I summoned up the courage to post a link on the subject in question in a desire to be helpful – I remember thinking it was a neutral thing to do as I wasn’t directly offering an opinion. Now, it is important to say here there are difficulties with having such a small space to respond in as things may look out of context, AND you do not know what has gone on before in that forum…..these are things I learnt the hard way.
The unforeseen threat
Although I had responded to one person’s information request what happened was an entirely different person responding with an angry tirade of words. They were directed to me personally, questioning my knowledge and professionalism…I had a sense of ‘who do you think you are?’. It felt very threatening and I can share with you I felt absolutely crushed. I did not know who this person was and what sort of influence they might have. Crucially, I did not know who was looking in and struggled to find a way to deal with the situation, in the moment. Nobody posted anything straight away after this – although each of us got (secret) likes. In effect I had experienced a group shaming process, and in my vulnerable state had to decide how or if to respond.
I absolutely agonized over what to do. Ultimately, I decided there was no way I could respond directly or indirectly without entering into the angry, difficult behaviour. Abstaining was hugely difficult in itself as a fragile part of me felt like I was allowing myself to be bullied. In effect I was both trapped by the situation and blocked from responding – a dangerous and compassionless feeling place. This has caused me to wonder whether the speed of our ability to communicate is bypassing the decision-making part of our brain? We could be responding straight from our threat systems. Ironically, I suspect my seemingly (from my end) innocuous posting provoked the other persons threat system.
The power of self-compassion
Now, at this point I’d like to say thank goodness I had been practicing self-compassion for many years. Fortuitously I was already on one of Maureen’s (online) self-compassion courseswhich was hugely helpful in helping gather myself, and help view things from a safer feeling mindset. From this view I applied some compassionate self-correction as opposed to shame-based self-attacking (Professor Paul Gilbert OBE) for my part in entering naively into the online domain ill-prepared.
I wondered how I might respond if this were to every happen again. This was quite a conundrum. I spent some time considering what had happened to compassion in this situation and how important to our well-being kindly, well thought out communications were likely to be. Goodness knows we can think of many examples of difficult, unhelpful and harmful online interactions that go on every day.
Salvaging something from the experience
I decided to move forward by finding a way to contribute positively to these tricky communication spaces. Previously, I had encountered Netiquette (online etiquette) guidelines but they did not cover what I wanted to convey. I really hoped it would be useful to offer an understanding of what might be going on for us as human beings in online places, and why this might be important for our well-being.
Using my experience, I wrote from the heart and a set of compassionately written guidelines emerged. My thinking was that if anyone found themselves in the same impotent situation instead of entering into the communication, they could send a link to these Netiquette Guidelines. And whilst I am not naive enough to think this might also feel inflammatory the other end it would offer an opportunity to respond compassionately and not feel blocked.
These guidelines focus on the realities of being human beings in the online space, which has some significant differences to communicating in other places. There are some very interesting phenomenon that influence these communications such as the Online Disinhibition and Black Hole effects that you can follow if you are intrigued. I bring into view the public shaming opportunities public platforms can bring, as well as the opportunity to use our powers for good. I also encourage PUSHING THE PAUSE BUTTON as we are encouraged to sacrifice sense for speed.
Importantly …I encourage us to remember there is often a human at the other end but crucially remember we are all human! Being courteous and mindful is likely to reap big rewards for our well-being.
FORGIVE OTHERS AND BE COMPASSIONATE WITH YOURSELF
– Remember you are a human too and with the best will in the world we all make mistakes. Mistakes online can feel much bigger, but if we are forgiving and compassionate with others and ourselves, perhaps that will become contagious.
REMEMBER WE ARE ALL HUMAN.
We are not all the same
You may be thinking ‘I wouldn’t be affected like that’, and this is a very interesting point. We are just in the beginnings of understanding what impact communicating via the internet might be having on us in terms of; changes in our brain, conditioning, attention etc. This evolution has potentially been the fastest in history and pushing the pause button to reflect perhaps the wisest thing we can do at this juncture. I have come to wonder how differently we react to online communications in different contexts and one interesting notion is how relevant our attachment styles might be. If you haven’t encountered attachment theory before it is really relevant in how we communicate with other people (and ourselves) and is often explored in compassion-based therapies.
Attachment and its importance in relating to others
From our early experiences we often talk about four styles; Secure, Ambivalent/Anxious, Avoidant and Disorganised (basic explanation). It’s not our fault we find ourselves subject to these styles and it can be helpful to understand how they might impact on our lives.
What is fascinating to me is how these might be acting on us in online communications that have different rules and less non-verbal communications to steer us. I have certainly noticed in my practice how some clients are drawn to continually check for approval in these 24/7 online spaces. It is also difficult to ignore the fact that we can compare ourselves to others at an alarming rate. Other factors are suggested as important such as; having a safe haven, a secure base, proximity maintenance and separation distress.
It is profoundly interesting to wonder how these ideas might be being influenced in the often boundaryless feeling online space of the world wide web.
Reflecting on the learning
My own very strong reaction to this experience has been hugely interesting and I would certainly subscribe to the idea my attachment style has a place to play. An area of concern for me is the idea that compassion might be getting eroded in some online communications. Also, the capacity for group shaming and high levels of self-critical thinking, greater than in other spaces. Perhaps we could view these communications as high challenge in terms of being without the same safety giving non-verbal cues. This in turn might mean we require high self-support to manage them. In my experience self-compassion which encourages courage, distress tolerance, and a sense of safety might well provide balance to this modern-day stress. I sincerely hope my story and subsequent reflections have resonated with you. Please feel free to share the guidelines and I send compassionate best wishes for us all going forward.
I would like to leave you today with the words of Tim Berners-Lee (creator of the internet) in his open letter 2019, 30 years after he gifted us the Internet. His message, I believe, is of hope in we can steer the internet as we move forward – as opposed to being steered by it. I’m hoping in a more compassionate direction.
“Against the backdrop of news stories about how the web is misused, it’s understandable that many people feel afraid and unsure if the web is really a force for good. But given how much the web has changed in the past 30 years, it would be defeatist and unimaginative to assume that the web as we know it can’t be changed for the better in the next 30. If we give up on building a better web now, then the web will not have failed us, we will have failed the web.” (Direct quote)
Gilbert, P. (2010). The Compassionate Mind. Constable: London
Holmes, J. (2014). 2nd Edition. John Bowlby and Attachment Theory (Makers of Modern Psychotherapy). Routledge: Abingdon-on-Thames.
Carole is a counselling psychologist in private practice near Bristol, UK. She provides therapy, supervision, consultation and training both face-to-face and via online means. Carole often combines her research interest area of online relational aspects and compassion orientated approaches to explore some of our every day struggles. Her passion is in sharing understandable insights she hopes will be helpful to us as human beings.
We hear a lot about increasing levels of stress in the workplace. It seems that now almost 20% of workers in Europe say they experience stress in their job. I recently witnessed an incident with a flight attendant and a difficult passenger. It struck me how keeping your cool can come at a high price. Looking for ways to ease a stressful situation could work well with less cost.
The incident that caused stress
It was on a return flight to Amsterdam from the UK that I overheard a fellow-passenger giving a flight attendant a really bad time. It was hard to catch the full story from where I was sitting but it involved the passenger asking for hot water in a plastic, see-through cup. Apparently cups of this sort are not safe to hold hot water and the only alternative was the purchase—for three euros—of a polystyrene cup. Not surprisingly the passenger found this rather excessive. What was more surprising was his response—he proceeded to cross-examine the flight attendant in increasingly aggressive tones, applying the kind of ruthless logic that would not have been out of place in a courtroom.
The reaction to the stress
The flight attendant did his utmost best. He remained polite, consistent and managed not to react to the escalating tone of complaint and anger that he was subjected to. He had a kind of party line that he could fall back on, ‘Sorry sir, this is company policy, I am not allowed to give you this cup…’ and so on. After some time, he managed to get away and push his trolley on to the next customer. As he came past me our eyes met and I murmured, ‘breathe’.He looked at my rather desperately but did not respond.
The passenger’s final attempt to get his own way was daring—he simply marched up to the refreshment trolley and started all over again. He returned to his seat carrying a bottle of cold water.
The cost of that reaction
I happened to be one of the last off the ‘plane and exchanged a few words with the male flight attendant. Remembering my attitude of sympathy—but not my advice to focus on his breath—he asked me what I thought of the sort of thing they had to put up with. During our short conversation my earlier hunch was confirmed—when dealing with a stressful situation he relied on his determination to stay professional, rather than adopting any strategy tomanage his stress. Instead of looking for ways to ease the stressful situation, he gritted his teeth in the face of trouble. He took up the burden as a way of demonstrating to himself how efficient he was at enduring one of the downsides of his job. It would probably have been how he was trained.
3 ways to ease a stressful situation
Here are a few things that the flight attendant could have tried:
1. Humour helps to bring ease to the stressful situation
When he saw that the passenger was not impressed by the company policy, the flight attendant could have used humour. There is something farcical about two grown men arguing about a cup of hot water. With a bit of skill, he could have tried to get the passenger to see things from his point of view and to laugh with him.
2. Putting himself in the passenger’s shoes would have brought ease to the stressful situation
I found myself having some sympathy with the passenger, although I did not care for his aggression. It is galling to be told that a seemingly simple request cannot be granted. No-one likes to be managed and the passenger could probably feel that that was what was happening to him.
Because the flight attendant was focusing on containing the situation, he did not appear to take the time to see it from the passenger’s point of view. Nor did he really take the time to address the needs of the passenger.
Both men adopted opposing sides of the situation, without trying to find common ground. One of the most direct ways to disarm a situation is to realise that all the participants are just trying to manage their day. They would like their day to go well but could be dealing with all kinds of hassles along the way. We all have this in common.
3. Working with his emotions to bring ease to the stressful situation
The flight attendant had his emotions firmly under control but that was part of the problem. He was obviously challenged by the passenger and yet maintained the same party line throughout. Being able to notice when your emotions are triggered and then working with what you noticeis a more sustainable way of being with emotions.
When we are in the grip of emotions it can be hard to remember that they will pass, that they are not solid and real. Mindfulnesshelps us to be able to identify an emotion, to acknowledge it and to gently let it go. It helps us to respect it but not to take it too seriously. When we start to identify with the emotion and use it to bolster our position then we are creating a possible trigger for stress.
The kind of stress I witnessed on this occasion was not major, but it was nasty. The man I spoke to looked very tired by the end of the flight and I doubt if it was his last of the day. The tension he was holding looked like it was heading towards a stiff drink and a good moan—not so bad in small doses but not a good long-term strategy for stress-management.
If you have found the ideas in this post interesting you might like to look at my new online course, How to Make Kindness Matter at Work. You can find out more here.
We have all been there. Those moments when city life feels too full—too many people, too much noise, too much everything. We long for some peace and quiet and a chance to regroup.
For most of us the immediate answer is not a holiday. We have families to care for, and bills to pay. That means we need to be able to work with our feelings of being overwhelmed by the city from within ourselves—to find inner space even when there does not seem to be any on offer.
When we feel overwhelmed it’s easy to withdraw, to close in on ourselves and try to put up a wall. This tends to solidify our feelings and cut us off from managing our feelings. To cope with feeling overwhelmed in the city in the long term, we need to be more daring.
Here’s some things we can try.
1. Take a moment
Think about how you begin your day. You jump out of bed to get started on the list of things that need to be done—get ready for work, hurry the kids up for school. You rush into the shower but instead of being present in the running water and enjoying the moment, you are thinking of that conversation you had with your boss the day before or worrying about getting your son to the dentist after school.
Research carried out at Harvard University in 2010 showed that for almost half of our waking hours we are thinking about something different from what we are doing. In other words, we are not fully present for many of our actions. This means that we are neither bringing our full resources, or, appreciating the moment we are experiencing. As life is uncertain, the only moment we can be sure of is the present moment—so it is ironic that we so frequently miss it.
Try to break up your day by taking short moments to nourish yourself. City life offers many good times to do this are when you are on tram, or bus, waiting in the queue at the supermarket, or changing from one activity to another.
Pause in what you are doing
Bring your attention to your body
How do you feel?
What is your mood?
Take a few slow, deep breaths
Feel the richness of the moment you are living right now
Continue with what you were doing
2. Stay open and curious
City life offers many opportunities to be open and curious. When you are going about your day you pass all kinds of people, lots of different activities and situations. Perhaps there are buskers in the metro, maybe you see a mother struggling to get her small children on to a tram or a bunch of visiting students laughing and excited about their visit to your city.
Cities are usually vibrant places with lots of energy. When we are tired or stressed it can be hard to go with the flow. We want to shut ourselves off from the noise and bustle. Instead, if we are being present, we can simply see what is happening around us. It’s not necessary to get into all kinds of opinions and judgements—we can just notice. We can stay open to new experiences, to new ideas and let them unfold around us without resisting. That way the activity can nourish and engage us, instead of exhausting us.
Try taking the time to look about you.
Look up, rather than looking down at the sidewalk.
Do you remember when you were a child being told, ‘Patience is a virtue’? It sounded really boring, didn’t it? Certainly, not a way to get what you want and to cut through the crowd. It took me a long time to appreciate the value of patience and to recognise the extent to which it eases stress.
There are so many moments in an average day in a city life where impatience can flare up—standing in line in a shop, waiting your turn in a café only to have someone barge in ahead of you. When everyone is in a hurry there are so many moments where people can act thoughtlessly—walking in big groups on the sidewalk, pushing you out of their way to get past. An angry reaction can rear up even when we are in a good mood—if we are tired, or worried it happens even easier.
The thing is, going with our impatience is exhausting and the emotions that impatience stirs up, such as anger and resentment, are not good for us. They increase our stress levels and can lead to higher blood pressure and heart problems. Positive emotions like kindness and tolerance, on the other hand, do promote wellbeing.
Being able to respond to challenging situations with patience is not a passive activity. It requires self-awareness and a capacity for seeing things from other people’s point of view. It involves flexibility and a degree of openness.
Next time your patience is challenged:
Try taking a moment to come home to yourself
Open up your awareness to view the whole situation you are in
Be aware of the needs of other people around you
Don’t focus exclusively on your own agenda
Engage your sense of humour
4. Do something for someone else
A couple of weeks ago I was on my way home and feeling pretty tired. It was a relief when the tram showed up. As it happened, I had a lot on my mind. A work project I was working on was taking much longer to compete than I had anticipated, and it was causing me concern. Out of the corner of my eye I noticed a young mother with two small children—a toddler and a baby. I didn’t pay so much attention because of the problem I was working with in my mind.
It turned out that we got off at the same stop and the mother had all the struggle of collecting her buggy and getting the baby into it. As they moved off, I noticed that one of the children had dropped a soft toy on the pavement. Everybody was too busy to see. Luckily, I could pick it up and return it before it got trampled. The toddler say the toy and grabbed for it joyfully—it must have been a favourite—and the mother gave me a grateful smile.
In those short moments, my mood changed completely. I went from being self-focused and worried to feeling a great sense of wellbeing. Taking a moment to help someone else lightened my mood and helped me to feel less oppressed by my own concerns.
It’s all too easy as you go through an average day in your city life to put your head down and carry on. We are busy and we want to get on with what we have to do.
Even if we don’t see an opportunity to do something for someone else, we can at least smile. There is more to smiling than we think. It helps us to feel more open and accessible and it is pleasant for other people too.
6. Be grateful
Research is showing that people who make gratitude an active part of their lives are happier. It’s relatively easy to feel grateful for big things like promotion or moving to a new house but it’s harder to feel grateful on a daily basis.
If we look around and pay attention there is plenty that we can find to be grateful for in city life. Noticing the richness that we have in our lives is nourishing and will help us to feel stronger and more able to cope.
Here’s some ideas:
Before you go to sleep think of something that happened in your day that you feel grateful for
Keep a gratitude journal
Have a gratitude jar in the kitchen where everyone can contribute
Hold a gratitude session once a week with your family, where each person shares something that they were grateful for during the week.
7. Remember common humanity
It helps to remember that all the people in your street, in your neighbourhood, in your city want to be happy and they don’t want pain. It’s a fact of life. Maybe some people have strange ways of trying to be happy, but they still do. The longing for happiness is part of being human. Yet we all know that life can be hard and difficult times come for all of us. When city life seems too much to handle, remember to see all the people as a collection of individuals—who will have a lot in common with you on a fundamental human level.
Here’s a simple exercise you could try.
Pay attention to the people you pass in the street
Notice if you make a comment in your mind about someone
Be aware of the people you feel drawn towards and the ones you do not like the look of
Try to imagine how they might see you as you pass them by
Take a moment to be aware that everyone you see wants their day to go well and to avoid any unpleasantness —just as you do
Then realize that inevitably for some people things will go wrong during the day —let that feeling touch you and help you to feel a common humanity with your fellow travellers.