Moods are symptoms. Don’t just react. Look under the surface and connect with the other person to solve or even prevent an outburst, tantrum, or other negative behavior.

I talked about this in a previous post, “Pain Is the Root Of Anger, and Why You Should Care” but today I’d like to amplify that by sharing the following post by Rebecca Thompson, M.S., MFT.

Her blog is about parenting, and this post of hers in particular reminded me of when my son was a toddler and he would routinely become annoying, fussy, and troublesome when he was tired. It was an irritating distraction for work-at-home parents. Of course the instantaneous reactionary impulse was to be short with him, tell him to stop being that way, even yell at him. But I wanted to love and help him, not hurt him. I found that all I had to do when he started acting badly, was realize that he had been awake for hours, and then pick him up and rock him on my shoulder. He felt the loving connection and quickly fell asleep. When he awoke, he was always able to behave much better.

For older kids too big to hold or too old for naps, a hug can be just as refreshing–like rebooting a computer which has clogged up and can’t function right.

For even older people or those you aren’t so personal with, look for a way to give a verbal hug. A kind word, compliment, or some acknowledgement that you are sympathetic.

Meeting and treating on a personal root level works with a person of any age—infant, toddler, teen, adult, and elderly. It can even work with animals.

Read Rebecca’s post: An Alternative View of Tantrums and Emotional Upsets

Or visit her website by clicking this image:

 

© NPM

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Anger Comes from Pain

Why is it really important to understand anger? Because:

  • Understanding anger is the first step in dealing with your own, so that you can behave decently, and so that you are not controlled by automatic responses to other people.
  • Understanding anger gives you helpful insight when dealing with angry friends or family members.
  • Understanding anger is important in the bigger picture of society—for preventing the formation of, or responding to, masses of angry people.

Think about what anger is: Anger is an emotion, a very intense feeling which summons your attention and energy; it is your subconscious talking to your consciousness while it rallies your body for what it expects your response will be. But if you have this detached perspective, then you are not bound to act as your feelings seem to tell you to act.

Emotions exist to serve us. They say, “Hey Master, here’s something you should pay attention to. Don’t you want to do something about this?” That’s true for happiness, sadness, love, anger, or any emotion. “Hey Master, there’s a good-looking person, don’t you want to make contact?” “Hey Master, there’s a fun game. Don’t you want to play it?” “Hey Master, this food tastes great. Don’t you want to grab another helping?” “Hey Master, notice how great if feels when you receive a compliment. Don’t you want to do that again?” “Hey Master, you’ve tried this already. Don’t you want to give up?” “Hey Master, that person stepped on your toe, causing you a lot of pain, and she didn’t even notice. Don’t you need to kick her so she doesn’t hurt you again?”

But we are to be the masters of our bodies, not leave emotions in control. The first part, “Hey Master, notice this,” is rather automatic. The second part, the “Don’t you want to___,” is trainable. Untrained, we tend to be selfish and superficial. We grab what’s fun and strike back when hurt. But we can train ourselves to look beyond the surface before responding, and to be kind when hurt.

What does it mean to be “kind when hurt”? Apologizing for existing because someone bumped into you, is not being kind. Being kind is taking note of your anger and telling it, “Okay, I got your message, now go back to work. I’ll handle this.” Then you look for more information about who hurt you and why, consider their point of view as best as you can see it, and offer some response which might actually help the other person to feel better—even if such a response has nothing at all to do with what they did to you.

Here’s the natural, untrained, emotionally reactive cycle of anger:

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Person A has a problem which generates an angry feeling, and so lets those feelings explode on whomever is handy. Person B, feeling the pain of being unjustly blamed (exaggerated by feared future consequences), yells back about the injustice they feel. Person A, being far from calm enough to admit an error, gets even angrier from the pain of being accused of unjustly yelling. Person B, feeling the pain of being in a hopelessly negative situation, yells about how absurd person A is acting. Person A not only continues to defend his or her self, but also feels additionally pained/angry because Person B has not seemed to care about the original problem.

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But when a wise person gets unjustly yelled at, the thought patterns goes something like this:

“That person is angry and it’s not my fault, which means they are dealing with something more painfully difficult than their level of strength or wisdom at this moment. They are not an absurd person normally; they are only acting on emotions right now, so there is no point in responding directly to their absurdness. I’m going to look for ways to reduce their stress, and try to figure out the real source of their pain so that I can find a solution for their problem. Then their mood will return to normal.”

When you realize that an angry person is actually a person who is in some sort of pain, you can shut off your retaliation instinct and proceed with empathy, love, patience, and possibly assistance.

Acknowledge to yourself your own anger, but shut it down by working to alleviate or eliminate the underlying pain. And if that underlying pain is someone’s unjust anger vented on you, work to alleviate or eliminate THEIR underlying pain, and everyone’s anger will vanish.

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Further reading: Here is an article on the value of seeing people’s offensive actions as stemming from ignorance and poor assumptions rather than maliciousness, thus allowing yourself to avoid reacting angrily: http://www.bakadesuyo.com/2009/10/falkenblog-epictetus-the-life-coach/

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© 2014 Noname Porter-McShirley

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Is there a bit too much of you after all those holiday dinners?

You can give “yourself” away on EVERY ordinary day.

Giving away your food, or the time you would spend preparing food and eating, reduces your intake which over time will reduce your size. This can be done within your ordinary routine—there’s no need to join a club or charity or diet. You can even give to yourself!

When you give something up, you won’t feel deprived if you focus on the joy of sharing and seeing someone else enjoy what you’ve just given (or the joy of giving yourself something unusual and fun).

Your kind act should give you an emotional boost to counter any lingering hunger. If you need extra help, take a deep breath stretching yourself tall while pulling your tommy in, and tell yourself, “I’m getting thinner.” Then go on to your next chore with a cheerful mood.

Here are some examples:

  1. If you are making yourself a snack when your spouse or friend walks in the room, give your food to him/her, or at least half of it. (This may or may not work with kids, as they might not like the kind of food you fixed for yourself.)
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  2. When making breakfast or lunch for your kids, don’t make any for yourself–just eat the scraps or their left-overs. Give the extra time saved to your kids instead, in the form of your attention while they’re eating.
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  3. When you usually eat with family, but find yourself alone for dinner, either skip dinner alltogether or have something quick and light like popcorn or a piece of toast, and give yourself the meal time for something special instead (like a long bath, or reading a book you’ve been wanting to get to, or cleaning the closet, calling a relative or far-away friend, writing that book you’ve been dreaming about, or any other thing you don’t usually have time for).
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  4. Taking lunch to work? Watch for a homeless person and if you see one, then give away your lunch and go without that day. (You’re more likely to see a hungry person if you are looking for one.)
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  5. Taking lunch to work, idea #2: Share it with someone who has less quantity or less quality in their lunch bag.
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  6. At home OR at work, when you’re thinking of getting something for yourself to eat, look around on your way to the food for little chores that need doing, and do them (an hour or two may pass before you get to the fridge, and by then it might actually be meal time). You’ll feel happier because you were productive rather than wasteful/waist-full.
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  7. When you’re thinking of getting something for yourself to eat, idea #2: Ask someone nearby if there is anything you can do to help them right now. (This gives you a break from your own activities, and gives you an energy boost from being surprisingly & kindly helpful, while keeping you too busy to eat.)
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  8. Planning on buying your lunch? Give that money to something later by putting it in another pocket, telling yourself it will buy XYZ (or it will go with tomorrow’s lunch money for XYZ if XYZ costs more). Make sure XYZ is something you’ll feel good about, like a present for a child or spouse, lunch out with your mom, or something you could really use that you’ve been putting off buying.
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You can probably find more ways to give yourself thin, if you get started and keep looking. You’ll become happier, and so will those around you!

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© NPM

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Happy Endings Have a Purpose

December 19, 2012


My nine-year-old son and I both “booed” after finishing a short story which started with two children being left alone on an island, and ended with them still there, abandoned by their only visitor, and one of the children vowing to find a way off of the island some day. I tried to console my son by saying that when I experience a sad story that ends without an “ending,” it makes me resolve to get busy making something happen in real life. I asked him, “Do stories always have to have a happy ending?” I continued, “Real life doesn’t have happy endings—it just keeps going and going.” To which he instantly replied, “That’s why we turn to stories!”

I think he’s right.

Most adults are busy, and we can sometimes accept taking a piece of a story to ponder its points as we go on with our activities; but remember being a kid, when a year seemed like eternity? Adults may have been around enough to know a hard time will pass in a day, or week, or year; but it’s hard for a child to hold out for relief which might be so far away—so they turn to fantasy. Time goes so slowly for children that they can’t always grasp from their own real lives, the sense of hope and joy they need; but they can get it from a happy ending to a story.

We all want to know that things will be okay in the end—the end of a situation, the end of a season of life, or the absolute end of one’s earthly life. We need hope for the future in order to keep going through anything less than perfect. We fuel that hope with stories, real and fictional. Stories give us a rest from our reality, and ideas to take back into reality. Sure, we can draw positive thoughts from a story that stops sadly, but that’s work, not recreation. We all–adults and children–need happy endings to feel relaxed and happy.

Life does keep going and going, but with lots of little happy moments, if not “endings.” For those who say that kids should not be taught to expect happy endings in life, I’d say they should be allowed the uplifting pleasure of happy endings in stories, AND taught to both look for and create happy passages in real life.

It doesn’t matter so much that life isn’t “happy EVER after” ONE struggle. It does matter that we CAN get through a struggle, and be happy—and so then we must be able to get through another struggle, and another. A happy ending gives hope for multiple happy endings to multiple struggles.

So don’t feel guilty for filling your kid’s heads with happy endings. And do make happiness come true, even in difficult times.

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©NPM

Do you tend to grumble because you have a spouse, sibling, coworker or friend who can never seem to manage to do their fair share of whatever it is in which you are both involved?

Somewhere in the world there are some really lazy, selfish, or stubbornly incapable people whom you might want to avoid, in order to keep your sanity and not be prevented from accomplishing an important goal or your life’s purpose.

But, I propose quite often the problem with one person’s unhappiness in an “unfair” relationship (working or familial), has more to do with one’s own perception and intrenched assumptions, than with the other person’s shortcomings. Let me explain.

Imagine you have twelve hours to drive to some place unfamiliar. You have this other person on the trip with you, but he can’t drive. He falls asleep in the passenger seat.

Eight hours into the trip you’re feeling tired and wishing he would do his share of the driving, to let you do some of the happy dreaming over there in the other seat. But no, he doesn’t even have a driver’s license because he’s always been afraid to try, even though you think his poor vision isn’t all that bad; after all, he doesn’t have trouble doing anything that else he really wants to do.

You come to a fork in the road which isn’t on the map, and you’re not sure which way to go. You pull over, wake your friend, and see what he thinks. You take his advice because it makes sense, and forty minutes later you see a sign which lets you know you are on the right track—your friend had been right about which way to turn.

Suddenly he wakes up again, and just before a freeway exit he asks if you know you are just about out of gas. You would have passed the exit and run out of gas because you were too tired to think of checking your gas gauge. Thanks to your friend, again, you are on your way with a full gas tank and no time lost.

When you arrive at your destination, you are so happy to be on time that you are no longer angry about having to do all the driving; you’re not even tired because you’re psyched about getting on with the purpose of your arrival.

Now of course by normal thinking, it certainly sounds like the work of the trip was unfairly divided. But consider your assumptions.

  1. You assume that your friend was happily dreaming for 12 hours. But what about the fact that your friend often wishes he could drive himself about, without having to depend on others? What about the headache he had all the next day because he slept uncomfortably in that car seat, instead of home in a bed, where he could have been if he hadn’t wanted to be along with you? What about the nightmare he had about you falling asleep while driving?
  2. You assume that you did all the work of driving. What about your friend’s two major contributions, without which you might have been several hours late? Don’t you think knowing which way to turn and when to get gas is just as important as controlling the car, as far as arriving at the correct place and time?
  3. You assume that your friend could actually drive just fine, if he weren’t too lazy to take responsibility. Maybe that’s true; maybe not. But even if that were true, it’s actually his loss, not yours. If he won’t learn and use a skill, he’s that much less capable and less experienced. But if you can manage to do more where he does less, than you are that much MORE capable and MORE experienced. You might even thank him for affording you the opportunity to stretch yourself.

So the truth is, you did what you could do, your friend did what he could do, and together the trip was a success. Remind yourself what matters.

If life were meant to always be “fair” as defined when we are acting like children who complain, “That’s not fair! I did it last time; it’s his turn now!” then we would all be identical in every way.

While sometimes we feel afraid of standing out from the crowd for fear we’ll make a mistake and be ridiculed, or for fear of being a bit lonely, truly everyone wants to be unique, special, better, needed, appreciated. We’d be so bored if somehow everyone’s life could be just like everyone else’s, so why ridicule or resent someone for not having the same skills or personality traits we possess?

An important key to finding happiness in any relationship, is to look for the virtues and utilities of the other person. Whether they are greater or lessor as compared to yourself or anyone else, does not mean they are not valuable. Appreciate the valuable, and it will appreciate in value.

Now reconsider that person in your life who can’t or won’t do his or her “fair share,” and see what there is about him or her for which you can be thankful and happy. What is his or her valuable contribution, whether great or small? Appreciate it. Build on it.

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© NPM

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Hoping to rocket to success in order to help the world with one’s platform or one’s profits, might be blinding oneself to a lot of important things and people which should be dealt with along the way. The world is not just all those people out there. It’s also the person in front of your nose, and the person in front of my nose.

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For the top of our goal lists:
Not everyone is meant to operate alike, and no one can help every person who crosses his or her path. Maybe some ought to zoom ahead to semi-stardom in order to broadcast their insights to crowds, while others are intended to deal one-on-one, and yet others are to make a slower ascent while helping a few along the way. But I believe that for everyone there is a right way to move ahead, so that we don’t cause harm in our wake—our goals should include recognizing our own right way.
 

Take time to find our way:
I intensely do not like being told to slow down (especially by anyone who doesn’t seem to aspire as high). I have great aspirations, and I know there is a lot to do to reach my goals. I want to help everyone, and do everything, and I only have so much time. I don’t just want to reach some high point just to be there, but because I want to be as helpful as possible; I want to rightly acquire enough resources to help others beyond my own family.  But I can’t do everything, and sometimes I do need to slow down enough to sort it out. We can’t read the road signs if we are going so fast that they are a blur.
 

This way, that way, their way…Or a unique and better way for each of us:
It’s easy to be wrapped up and bogged down in each day’s chores and the closest people’s demands on my attention, never moving toward bigger things. It’s also tempting to excessively react to that by charging ahead too fast, at great expense of health and missed opportunities for good. And, there is a danger in copying whatever seems to work for moving other people ahead, without listening to God’s nudges which tell me which methods are not right for me. We can certainly learn from others’ methods of success, but we should also be seeking God’s help in creating our own innovative and doubly positive personal paths.
 

Live this moment, trusting it will properly connect:
It takes effort to maintain balance between all the responsibilities which pull at me. I have to trust that I’ll reach my proper destination in good time, if I’m not afraid to invest the moment I have in the good opportunities that I have, even when those opportunities seem off track. But it’s easier when I remind myself of the core of my goals—to help people, which means to match needs with resources as best I can, or to at least point the way. I’m not really off track, if I’m helping someone who needs help. Sometimes we have more to share than we thought; different things to share with different people: knowledge with the ignorant, answers with the questioning, food with the hungry, guidance with the indecisive, confidence with the shy, time with the lonely, love with the dejected. If I am too determined to show everyone what I think is my one big gift, I’ll offend people I could have helped with my other gifts. If our goals are to help people when we “make it big,” shouldn’t we be pleased to help people along the way, even if that slows us down? Jesus came to save the world, but He didn’t refuse to take time to help individuals.
 

Success isn’t in how many seeds we plant, but in how many grow healthy. There can’t be much growth if everyone wants to plant, and no one wants to cultivate, feed, water, and prune.  The world needs friends, not just preachers.
 

Be generous:
Sure we have to earn a living and pay our bills, and buy what interests us or fills our needs—just as we expect others to work and pay for our labors. But more goes around than money. Energy goes around. Love goes around. Hate goes around. We can choose what winds we’ll ride on—the generous and providential winds, or the selfish and fearful ones.

Of course it’s unwise to give away all of our resources including all of our time, but it’s also wrong to withhold from those who need and can’t pay.  We can measure and limit our gifts as a pro bono or tithing percentage, OR we can seek spiritual prompting from the One who knows the pasts, futures, and hearts of everyone.
 
 
Check Your Reality:
Are you on the right track, even if it meanders?

 

 
© 2012 NPM

 

You can say you are walking up a mountain, and if you sometimes (or oft-times) stumble, your statement is still truth—if it is your intention to walk up the mountain, and if you are applying yourself to it with what ability you have, because you are in fact taking steps toward the top (even if progress is slow). Likewise, if you say you love someone, and sometimes show it but also sometimes mistreat them, your love can be true—if that’s the best you know how to do. But if you have a hiking partner and you intentionally trip repeatedly in order to trick that partner into carrying you, all the while saying that you love them, selfishness and meanness is the reality you are creating; your statement of love is not truth, is not reality.

How would we like it if God said that He loved us, inviting us to heaven, only to laugh upon our arrival saying “Just kidding; get out!”? But that’s sometimes how people treat people—stating love, but not fulfilling the statements; not making love real.

It’s easy sometimes to be lazy, choosing what amuses or comforts ourselves, rather than what is honestly good for everyone. The seeds of love might be in our hearts, but might never have a chance to blossom if we water and eat the fruit of selfishness instead. 

Helpful perspectives:  
1)  Every act that is truly good for others, is also an act of love toward oneself, because true acts of love and kindness benefit everyone in the long run. Selfishness is mediocre because it seems good from one perspective–our own–but is not good for everyone. We all receive better, when we’re willing to give up mediocre.

2)  Why stop at wishing for, or day-dreaming of living in loveliness? We each ensure the presence of goodness when we are the embodiment of it (when we choose continually to let it embody us). And if goodness/loveliness is present, we can all enjoy it and feed off of it.

We need to make real what we really want to be.

Be a blessing.

It’s easier to hand God one’s reins in order to be restrained from selfishness, when one focuses one’s heart and mind’s eye on the benefits—the benefits to others and to oneself.

© 2012 NPM

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God designed work and rest. Sometimes He set the intervals. Day and night. Summer and Winter. Six days of work and a Sabbath. Six years of cultivation and harvest, and the seventh year a Sabbath for the land (which some modern farmers have found so beneficial that they rotate their plots, always having one at rest). Sometimes God devised or allowed exceptions. There is no winter of rest around the Equator. Slaves, prisoners, and the persecuted were not always allowed a Sabbath of rest. Since Christ, we are freed from strict rules, as were made for the childhood of humanity; we are to understand, value, and aim for what the laws were supposed to accomplish, and we are saved even when we fall short.

For years I thought that at least some of the reasons for resting the seventh day, was for the Jews to gather for listening to God’s word (as they did not each have their own Bible), to exercise their trust in God to provide for them even if they did not work non-stop, to set the Jews apart from the rest of the world in an outward way, and to remind the Jews themselves (as well as the world) that God’s people were no longer slaves—that God was better to them than their old earthly masters.  I thought that if God was in my heart and thoughts every day, if I read His word frequently, and lived my life for His glory (sharing Him with others, directly or indirectly), that I didn’t have to follow the strict 6-1 schedule. I didn’t need to put one day aside for God, if every day was for God.

I still believe that. But however flexible God is, and our bodies are, there remains the rule of alternating work with rest. It’s part of the earthly human existence God put us in. It has reasons and value, which we should appreciate and respect.

Some people may be built to go all their lives on two-thirds as much sleep as other people, but each better get the rest he or she needs. When there are unusual circumstances or people who need our help, we may be able to go for weeks on a fraction of the sleep we usually need, but eventually we will stop functioning well and even collapse without enough rest. We can break down emotionally or physically—even spiritually if we allow the strain to lead us astray. Jesus didn’t take much rest during His ministry, but then He only had to go at it for about three years before He was done with His physical body.

I really extended myself all this Summer, for the sake of others directly, and for the sake of projects intended in the long run to be mostly for the sake of others.  I thought that God was my strength, and He was. I didn’t succumb or stray emotionally or spiritually under the strain, and my body lasted the summer. But then I had a month of physical trouble—a month of rest and refurbishing before I could work again. A Summer on, and month off. It’s like a week on and a day off, but on a different scale. I never would have been able to serve the people who desperately needed my love and help, if I’d stuck to observing Sabbaths for only rest and worship. But what I’ve learned is to have more respect for God’s design, and to look for when I should accept rest, rather than expecting to be “on” for the whole of my life. If I’d taken rest just a bit sooner, I could have prevented my physical crumbling. And on top of that, if I plan in regular rest, I’ll be stronger the next time I’m called upon to work a very long stretch.

I’ve learned to accept that “everything” will never be done, and I’ll make myself sick trying (giving me even less time to get “everything” done), so I’m better off taking time to rest rather than being made to take time being sick. The tricky part is knowing what doesn’t have to be done. I’ve learned to trust that God can help me get enough done, without doing all the time. I’ve long known that choices, balance, and respect were keys, but now experience has in one more way made them a reality in me. I’ve felt consequences of over-tiredness before, but sometimes we humans don’t “get it” the first time around.

I have to take care of the dearest tool God has given me to work with—my body. God knows there is only so many hours in each day, and days in our lives; so He knows what we can and can’t accomplish. We just have to not be too busy to hear His guidance on how to make the best of our time.

Someone who knows me may read this and think, “I knew she was trying to do too much; I told her to rest.” But it’s not a matter of how much I’m trying to accomplish, it’s a matter of how. Working fast when I work is fine, if I can think fast or feel guided. Working on a short night’s sleep is fine, when necessary. But what’s new for me is accepting that I can’t always cut sleep to make things work. There has to be another way, most of the time. There has to be something else to cut, or smarter ways to get things done in the given time. I have to look for those solutions, because I have to respect that God wants me to rest. Rest is a piece of God’s puzzle, and if I accept that piece as non-counterfeit, then I can search for what fits with it, until my life works. I can still amaze everyone with what all I accomplish, because God is my guide and my strength, and He is amazing.

Some people hand out advice which sounds rash to me, like ditching your spouse if he or she seems to be holding you back. I believe more often we need to look for more creative and gradual solutions. You may not feel you can commit to eight or nine hours of sleep, and let everything else work out around that. What you can do, is work toward the rest that you need, as quickly as possible, with trust that there is a way to have a balance appropriate and good for your particular body and spirit. If this post is another nudge to you, that you know you need more rest, aim for it, seriously. You can work better with a full battery, and be happier in the processes. Trust God that it is possible.

© 2011 NPM

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Rifll Publishing, Inc.

My Publisher's business card with Logo

Rifll Publishing, Inc. has posted two new items on their “writing” page: a very silly mini-story I co-wrote with my 8-year-old son, and a spiritual poem I co-wrote with my mother.

Check them out; and while you are there, see how you can write with me also–maybe even getting a creation (with your name as co-author) “published” on the website as well 🙂

Just go to http://www.rifll.com/write.htm

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If you are one of us ambitious types, with always too much to do, you’ve probably been through countless bouts of frustration and despair when you felt that you’ve had too many things going wrong and too many problems to deal with. You often feel like you deserve a break–a span of time when everything goes well, long enough for you to get caught up and even to get ahead before the next batch of trouble strikes. After all, you are working for the good of someone–your kids, your spouse, your boss, your customers, your country, the world; the universe should give you a break so you can do good things, right?

Well, maybe it doesn’t work that way. Maybe rather than resenting the relentless difficulties, we should plan on them–the way we plan on other facts of life in this human form on this strange planet. Businesses have to plan on employees taking sick-leave or missing work for various reasons, so why don’t we plan on it for ourselves? Why do we act like our lives should always run smoothly, as if difficulty isn’t part of a smooth plan?

Maybe dealing with problems coming at is like baseballs from a mechanical pitcher set on high speed, is as useful in the long run as having to work for a living, interact with other humans, sleep a third of our lives, and eat on a regular basis (all things God instituted).

Maybe we’d get farther if we accepted these unexpected troubles as character-enriching experiences (teaching us humility, patience, faith, respect) and planned time for them: expect the unexpected and greet it with grace.

We wouldn’t expect to keep a job without allotting time for personal grooming and the commute to work. Lets stop complaining and start allotting time for dealing with crashed computers, relatives with bad moods, incompetent people, sicknesses, lost items, mechanical breakdowns, etc.

Sure we should intelligently try to minimize or avoid problems, but we would suffer so much less stress and less-frequently inflict a hurtful attitude on others, if we would understand and accept that we are in an imperfect world, and other people are imperfect, as are we.

As illustrated in the poem “How Did You Die?” by Edmund Vance Cooke, life isn’t about everything running perfectly; it’s about how we deal with everything, however it runs.

Lets plan X hours per week for unexpected trouble, and see how much happier we are–and how much happier we make those around us too.

© 2011 NPM

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