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Next: 14 steps: Solving problems

The past and the future

Many people are occupied with the future. If I have that new job / if the renovation of our house has finished / if I get pregnant, then I’ll be happy. If, if, if … And when they finally get what they desire, they want something else. They postpone happiness and never feel truly happy. Instead of postponing happiness, try enjoying the moment. You don’t know what the future will bring.

In order to enjoy the moment, you have to be aware of this moment, you have to experience this moment, be aware of what’s happening, and be aware of your feelings. That’s problematic for many of us. People often are in a hurry, they don’t stand still, they are on automatic pilot. Have you ever experienced driving somewhere and suddenly noticing you’re there already? The miles in between totally escaped your conscience.

Are you letting your responses and reactions to life’s circumstances and events be dictated by your previous values, attitudes and beliefs or are your responses a result of living in the present? When you react without getting conscious, when you don’t live in the present, you risk saying or doing things you’ll regret later. When you react from your history, from your learned attitudes, beliefs, expectations, prejudices, values or historically directed emotions, you risk overreacting, not reacting appropriately, reacting too slow or too fast. This is likely to cause continued stress, anxiety and continued unresolved personal feelings. When we are on automatic pilot, we miss out on big chunks of life. We are not fully present to ourselves—physically, emotionally, and spiritually.

Mindfulness

Living in the present, in the moment, is a state of consciousness called mindfulness. The first component of mindfulness involves the self-regulation of attention so that it is maintained on immediate experience, thereby allowing for increased recognition of mental events in the present moment. The second component involves adopting a particular orientation toward one’s experiences in the present moment, an orientation that is characterized by curiosity, openness, and acceptance. Self-regulated attention involves conscious awareness of one’s current thoughts, feelings, and surroundings, which can result in metacognitive skills for controlling concentration. The orientation to experience involves accepting one’s mindstream, maintaining open and curious attitudes, and thinking in alternative categories.

Mindfulness can be used as a psychological tool capable of stress reduction and the elevation of several positive emotions or traits. Human response to stress factors in the environment produces emotional and physiological changes in individual human bodies in order to cope with that stress. In modern society however, much of the stress felt is not beneficial in this way. Stress has been shown to have several negative effects on health, happiness and overall wellbeing.

Mindfulness deepens the experiences of daily life. It’s about really tasting what you’re eating, instead of mindlessly chewing away your dinner, perhaps in front of the television. It’s about kissing your partner in a conscious way, making kissing far more intimate. It’s also about not worrying about later on. About not feeling pressure of modern life. You don’t have to call that acquaintance just because you think it’s expected. You don’t have drive to work in a hurry, stressed out about traffic. You can drive there consciously, only focussing on the ride. It’s the moment that counts, life is good this very moment.

Although it sounds simple, living in the moment really isn’t . Try focussing on an object, for example the pen on your desk, or a single flower, and see how long you can keep that up. Probably no longer than a few seconds. Your attention probably keeps getting sidetracked by the numerous thoughts in your head.

Standing still can also be very confrontational. You might notice you feel sad, or tense, uncomfortable or stressed. As you don’t want to feel that way, chances are you will quickly focus on something else. Pushing away thoughts and feelings isn’t helpful though. The more you push away a thought or a feeling, the stronger it will come back.

Meditation – standing still

How can you learn to live in the present? The answer is meditation. Most people picture themselves sitting in lotus position on the floor, eyes closed. That definition of meditation is too narrow though. Meditation is about standing still and being present, that’s all. You can meditate while riding your bike, peeling potatoes, or walking the dog. It’s a matter of focussing on what you’re doing, be it doing the dishes, putting your child to bed or folding laundry.

When you’re doing the dishes (by hand, not using a dishwasher machine), feel the temperature of the water, feel the structure of the foam, and the form of the cups you’re washing. Feel drops of water slide over your hands, feel the muscles you are using, …

The only way to do something consciously is to do one thing at a time. Don’t watch television while eating, don’t read the newspaper while someone is talking to you.

When you often get sidetracked by your thoughts, try observing your thoughts. Close your eyes and see yourself as the blue sky. Your thoughts are like clouds floating by. Watch your thoughts coming and going, like clouds: the grocery shopping list, a melody of a song, something you have to do later today, … Don’t judge those thoughts, just let them be.

When you practise observing your thoughts on a regular basis a phenomenon called cognitive dissociation appears. While in psychology cognitive dissociation can refer to a process you don’t want, in this context it’s actually a good thing. By observing your thoughts and feelings, you’ll notice those thoughts and feelings come and go, like clouds in the sky. You’ll realise you are not those thoughts and feelings, you just have them. When you feel miserable or sad, you’ll know those feelings will pass. There’s a light at the end of the tunnel. Handling your thoughts and feelings this way also is called thought surfing or emotional surfing. You don’t try to escape those feelings, but you also don’t let them drag you down. You’ll experience those feelings without feeling out of balance. This makes it easier to stand still.

Freedom of choice

This also creates freedom of choice. If you’re not conscious, and living on automatic pilot, your previous values, attitudes or beliefs dictate your life. When you think you’ll have to work in the garden, because the neighbours’ gardens all look fantastic, even though you’re exhausted, you’ll start working in your garden. When you’re aware of the fact this is just a thought, a belief, you can choose to do something else. Take a warm bath or go for a relaxing walk, instead of working in the garden, for example.

From driving on automatic pilot you can change to driving a stick, and make authentic choices for certain behaviour. You don’t let yourself be dictated by obligations, expectations or habits.

Anchor moments

Is driving on automatic pilot all bad? Of course not. You don’t have to be aware of what’s happening around you all the time, it would drive you crazy. In order to experience the benefits of mindfulness, you don’t have to experience every single moment of the day in a conscious way. It’s enough to build in a couple of anchor moments, moments where you consciously choose to live in the moment. When you have to wait for a red light, or in line at the supermarket, try focussing on your breath. Feel how your feet touch the ground, relax the muscles in your face. Stand still. Tell yourself: “This is it, I might just as well enjoy it”.

Previous: Make Contact

Living together and working together is easier if you know how to motivate and inspire others. Whether it's your children, partner, friends or colleagues, there are many advantages to approaching others in a positive way. They'll appreciate your company more, will often be more prepared to help you, and will value your opinion more.

The power of a compliment

An important and fun way to inspire someone is to give them a compliment. One of the most important needs people have is the need for recognition and appreciation. A compliment can meet those needs. By giving a compliment you give others a good feeling about what they're doing, as well as the feeling that what they're doing is appreciated. Still, people are very sparse when it comes to giving compliments. They think other people will lean back whenever they get a compliment. If you for example tell your daughter a C+ is good, she might think she doesn't need to study. That's the reason most people are rather harsh. They whine and threaten others in the hope the other person will do what they want them to do. Most of the time this doesn't work though. The other person feels they've failed and is discouraged. A compliment, on the other hand, does work. Praising your daughter (it's good you still got a C+ for that difficult topic) increases the chance she'll work hard at school. The compliment encourages her to work hard. Complimenting someone doesn't guarantee positive behaviour, but chances are better. Compliments also augment people's self-worth. Children especially need to hear something positive once in a while. They need even more affirmation than adults.

To the point and sincere

In order to have the desired effect, compliments should meet certain requirements.

Rule 1: be sincere

Only give compliments you really mean. People will know if you don't mean it. At times it's difficult to come up with something positive and if you really can't come up with something you could tell the other person how you'd like something to be done, and how you'd appreciate it. You could for example say (to stick with the daughter at school example): "It would mean a lot to me if you'd work harder at school".

Rule 2: say why

Most people only say what they appreciate, and forget about the why. If a friend just got a hair cut and you only say: "Your hair looks nice", it might seem you only want to be polite. You're also complimenting the hair dresser, instead of your friend. Say for example: "You chose a nice hair cut, it really fits your style".

Rule 3: start with their first name

By mentioning someone's first name, the compliment gets really personal. You show them the compliment is really meant for them. People also pay more attention to sentences in which their name is mentioned. To a colleague you could for instance say: "Paul, you did really well on that report".

Don't get all wound up

Influencing others in a positive way isn't only done by giving people compliments, but also by not reacting in a negative way to others, even if they're trying to provoke you. Whenever someone makes an unreasonable or critical remark, most people automatically get all defensive. Not because they're looking for a fight, but because they want to protect their sense of self-worth. Unfortunately there's a risk of escalation, because the reactions back and forth might get more damaging and hurtful. Try not to react immediately. Stay calm and friendly. Ask for clarification or say you didn't know there was a problem. If you stay calm, friendly and positive, there's a chance of "emotional contamination". Emotional contamination is the phenomenon that people, unintentionally, mimic other people's facial expressions, body language and emotions. Research shows emotional contamination works best with positive things. People are more likely to mimic a smile than a frown.

Cool down

It's not easy to remain friendly and positive when for example your partner is in an awful mood. It requires self control and empathy. Following tips can help you to remain calm and in a good mood.

Tip 1: take a time-out

If, during a conversation, you get very upset, angry or stressed, a time-out is a sensible thing to take. Go to the bathroom, or go for a walk. Tell your partner you're going to do something else for a bit, because you're too upset or angry or stressed. You can e.g. agree to continue the conversation in an hour, or the next day.

Tip 2: display opposite behaviour

If you're angry or stressed, it might help to show some opposite behaviour. Relax and try to look friendly. Tell the other person you care for them, or slowly drink a glass of water. Because your senses get a different kind of input, your brain thinks you're no longer angry.

Tip 3: reflect

Ask yourself why someone is reacting in an angry or unreasonable way. Try to see their side. Wonder whether they're tense or tired. Perhaps something happened at work or school.

Showing involvement

In order to stimulate people, it also helps if you show involvement in what they're doing. In order to stimulate your daughter to do her homework, you could show an interest in the topics she is studying at school. Remarks like "I will think of you when you're taking your exam" or "You can call me any time whenever you need help" are helpful too. Research shows people will perform better that way.

People might also feel stimulated if you involve them in what's important for you. Ask a colleague their opinion about a project you're leading, or ask your partner to help you sort the holiday pictures for example. Even though you can do those things yourself, perhaps even better, you give people the idea their contribution is appreciated.

Exercise

Think about someone you'd like to compliment., for example your child, partner, neighbour or colleague. Resolve to compliment them next time you see them. Already write down what you could say.

Think about someone close who has to do something difficult soon, or who has an appointment they're not looking forward to, like an exam, a doctor's appointment or a boring meeting. Resolve to say something supportive. Already think about what you could say and write it down. Next time you'll see this person, follow through. Intent on saying something supportive at least once a day.

Next: Promise less, do more

Previous: Become Assertive

Reach out

If you know how to socialise, you'll be more successful in life. Not just with people you already know, but with strangers as well. If you know how to make contact, it will be a lot easier to build a social environment from which to get inspiration and support. By talking to other people, you expand your horizon, and learn new insights and experiences. No less than 90% of people have a hard time socialising and making small talk with strangers. At a reception where you know no one, at the pub while your friend is talking to someone else, at a meeting where you have to network: you might feel awkward and inhabited.

Insecurity – what will people think of me? – and the fear of rejection make you want to hide in a corner instead of talking to other people. That way you only socialise with a small group of friends and family, while you might like to talk to someone else or make new friends. You play safe, while new contacts can open an entire new world.

It's possible the other person doesn't want to talk to you, or there's no click. This tends to diminish confidence: apparently you're not interesting enough and the other person doesn't want to get to know you. Therefore many people are reserved, even though they'd like to be different.

That's a shame really, because it's highly likely other people at e.g. that reception feel the same way. They probably think you don't want to talk to them, and are afraid to start a conversation. In reality, most people are glad to be spoken to. That way they've got someone to talk to, and don't have to mingle, searching for someone to talk to themselves.

Shy people in particular find it very hard to start a conversation. This is because they've got a negative self image. They think they're not good enough, and they're very demanding of themselves socially. They think they've got to get along with everyone, be popular and have oodles of friends. Because of the pressure they put on themselves, they lack spontaneity and become shy. For these kinds of people, it's very important to work on step 2: self esteem.

Starting a conversation: tips and tricks

Whether you're shy or not, it becomes easier making contact with these tips and tricks.

Tip 1

Watch your body language. Making contact doesn't start with words, it starts with body language. It's best to be open and inviting: hold your arms next to your body. Straighten your back and smile. That way you'll come across a lot friendlier than with your arms crossed and an unhappy face. The same is true for the person you'd like to talk to. How does this person come across? Does he or she seem susceptible? If you see someone you like, make eye contact. You'll know instantly whether the other person is in the mood for conversation: does he or she look back in a friendly way or does he or she look away?

Tip 2

Keep it simple. People worry too much about the content of that first conversation. They want to make a good impression, and don't want to look stupid or boring. People think they need to talk about 'important' matters, like politics, art or philosophy. This idea puts them under a lot of pressure, and might lead to fear of failure. Try to look for inspiration in your environment. If you're at an exhibition, look around. What do you see (beautiful paintings), smell (the smell of coffee) or hear (music by Bach)? Other people are probably experiencing the same, and it provides for a subject of conversation. "Don't you agree it's hot / cold / crowded / beautiful?" or "How do you like this painting?" are some opening sentences you could use.

Tip 3

Encourage yourself. If you don't know what to say, it's difficult to approach someone. Try to think: that seems like a nice person, I'll just try and talk to them. Or: if it doesn't work out, I'll talk to someone else later on.

Tip 4

Once you've started the conversation, use open questions. Ask: "How do you like that painting?" instead of: "It's a nice painting, don't you agree?" Closed questions only require a short yes / no answer, and tend to shorten the conversation. Open questions on the other hand stimulate a more elaborate answer, and keep the conversation going.

Tip 5

Listen. Some people seem to think they've got to talk in order to avoid silences. Other people might get bored having to listen all the time though. It's equally important to listen. Other people like being listened to, and they like being asked questions. If someone pays attention to you, you also appreciate this gesture of showing interest.

Exercise 1

Think back of two situations in which you felt awkward because you didn't have someone to talk to. Why was it so difficult for you to make contact? What did you say to yourself that made you back off? What should you have said to yourself? Looking back, how could you have talked to someone in that situation?

Exercise 2

Take the lead. Think of two situations you might encounter in the near feature, like a birthday party, a reception at work or some other party. Intend to start a conversation with someone you don't know. Don't wait for others to start conversation, but take the initiative. Already think about what you could use for an opening sentence.

Possible opening sentences

At a birthday party: How do you know X?
In a museum: What do you think of this painting?
Arriving somewhere: That was quite the thunder storm, eh?
At a public space: Have you been here before?
At a work meeting: What are you working on?
In a crowded space: It's rather crowded here, eh?
At a concert: How do you like the music?
At the gym: Do you know how this works?
Waiting for food: Are you hungry as well?

Next: Influence Others in a Positive Way

Previous: Needs

Become Assertive

In order to be yourself and lead the life that suits you, you have to be assertive. Being assertive means you communicate your rights, boundaries and values and at the same time respect other people's rights, boundaries and values. Being assertive doesn't equal being aggressive. Aggressive people don't respect others, they merely (try to) dominate. Assertive behaviour is about equality in relationships with others. You're assertive when you say 'No' to a request you don't like, when you stand up for your opinion, when you tell what's bothering you or when you tell how you feel. If you don't stand up for yourself, you let others or your obligations determine your life.

Not determining your own life will cause a lot of stress. Some people even suffer from all kinds of physical stress symptoms such as insomnia, hyperventilation or even burn-out. Being assertive isn't just advantageous for your own wellbeing. Others will also gain. If you say 'No' or make understood what it is you want, the other will know where he stands.

Besides, others can only be considerate if they know your boundaries. A lot of misunderstandings are caused by people not saying what they really want. Afterwards others often say: Then why didn't you say so?

Assertive or aggressive?

Babies are very assertive. They cry when they're hungry or thirsty and they protest if they don't agree with something. Somewhere during childhood the idea one has to be humble and polite creeps in. Saying 'No', getting angry, speaking up when you don't agree with something, telling others what it is you want, goes against the idea of friendliness and modesty.

A lot of people are afraid that, if they say what they think or what they want, they'll get judged negatively or are considered unfriendly or inconsiderate. They think they'll hurt the other person or they think they're impolite or rude when they speak up for themselves. What people seem to forget is that they don't have the power to hurt someone. It all depends on what this other person does with these remarks. Suppose you call someone an idiot in a fit of rage. This person might be insulted or might think you have a point, without feeling hurt by that remark.

Instead of being too humble, some people get too aggressive. Aggressive people aren't assertive either. They aren't considerate. Aggressive people think they'll get attacked and seem to think the best defence is a good offence. Aggressive people often were hurt during their childhood. A lot of people just don't know how to be assertive either. Their parents never set the example, and they're not aware things can be done differently.

Often women are considered less assertive than men, yet this isn't true. Women might be assertive in another way. Women often are less direct but they get at least as much done as men. They just communicate their criticism, demands and boundaries in a more indirect way.

Stand up for yourself

If you find it difficult to stand up for yourself, you shouldn't worry. Assertiveness can be learnt. Assertiveness is based on a healthy amount of self esteem. Only when you trust you're worth it, you will be able to demand attention for yourself and your needs.

For this reason it's important to appreciate yourself. Nevertheless it can be difficult to say 'No'. You might feel guilty, you might want to help out, even though you're incapable of helping out, or you might feel you're failing. The following tips will help you to say 'No' when someone asks you something you don't want.

Tip 1

Realise you're saying 'No' to the request, not to the person making the request.

Tip 2

When someone asks you to do something you don't want to do, give yourself some time. Say for example you're going to get a drink. This will give you time to think about what you'd like to say, for example: I would like to think about this, I'll let you know tomorrow. The next day you could e.g. say: About yesterday, I've thought about it, and I've decided not to do it. It doesn't fit me.

Tip 3

If you want to say 'No', don't feel obligated to give an extensive explanation. That way it seems you are apologising, while you've got every right to say 'No'. Just say: I won't do that, as I don't have the time. Or perhaps: I won't do that, as I really dislike it.

Tip 4

If you've given in, realise you've got the right to change your mind. 'It doesn't feel right' often is good enough an argument.

Tip 5

If people don't accept your answer, and do they start nagging, or are they trying to flatter you into agreeing, say something like: I already clearly said no, and I would like you to respect that. This way you've very clearly communicated your boundaries.

Tip 6

Eighty per cent of a message is non verbal. Use assertive body language. You can practise this in front of a mirror. Stand on both legs, straighten your back and look at yourself in the mirror, whilst saying for example: I want to be left alone now. How does this look? Aggressive, assertive or shy? Practise until you've found the right body language. Ask your partner or a friend how you come across.

Rights

In each social situation you've got the following rights:
1.The right to judge your own behaviour.
2.The right not to give an explanation for your behaviour.
3.The right to change your opinion.
4.The right to make mistakes.
5.The right to say: I don't know.
6.The right to be illogical whilst taking decisions.
7.The right to say: I don't understand.
8.The right to say: I don't care.
9.The right to decide for yourself whether you'll look for a solution to other people's problems.

No means no

Think about two situations from the past, where someone asked you something and you said 'yes' while you didn't want to. Why did you say 'yes' after all? Think about what you could have said instead. Also think about a sentence you could use next time you don't want something.

Some assertive sentences

I want you to help me.
This is your problem.
I'd rather you don't interfere.
Try it yourself.
I'm out.
No, I can't.
I am entitled to this.
I expect more from you.
I think it's none of your business.
You are right.
I would appreciate it if you'd consider my wishes.

Next: Make Contact

Previous: Know yourself

Needs

To be happy, it's necessary to give yourself what you need. To be able to do that, you first have to know what it is you need. Needs are different from personal values. Personal values refer to areas of life, areas that interest you, areas you're passionate about. Things you need in order to feel good about yourself, to be yourself, are your needs. Those things can be both small and large. Possibly you need attention, love, flexible work hours, more time with your partner, a ham and cheese sandwich or a hot bath.

Sometimes it's perfectly clear what you need, and it's quite simple to give yourself what you need. When you are hungry, you make a sandwich or something else. It's possible you feel lonely because you don't have a partner. In that case you'll have to find yourself a new love. Sometimes it's not so clear what you need. You feel unfulfilled but you don't know why. You've got everything you ever dreamt about 20 years ago: a beautiful house, a family, enough money … and yet still you feel restless and unsatisfied.

Unfulfilled needs

The theory by psychologist Abraham Maslow, Maslow's hierarchy of needs, can help you discover what it is you need. Maslow's hierarchy of needs is often depicted as a pyramid consisting of five levels: the four lower levels are grouped together as deficiency needs associated with physiological needs, while the top level is termed growth needs associated with psychological needs. Deficiency needs must be met first. Once these are met, seeking to satisfy growth needs drives personal growth. The higher needs in this hierarchy only come into focus when the lower needs in the pyramid are satisfied.

The bottom of the pyramid consists of physiological basic needs, like shelter, food, and warmth. You don't feel anything when these needs are met, but if they aren't, you'll feel anxious. If you are hungry or thirsty or your body is chemically unbalanced, all of your energies turn toward remedying these deficiencies, and other needs remain inactive. When you are really hungry and terribly cold, you won't enjoy listening to music, or looking at art. Instead you first want to eat and put on some extra clothes. If some needs are not fulfilled, a human's physiological needs take the highest priority. Physiological needs can control thoughts and behaviours, and can cause people to feel sickness, pain, and discomfort.

Safety needs are one step higher up the pyramid. After physiological and safety needs are fulfilled, the third layer of human needs is social. Humans need to feel a sense of belonging and acceptance. They need to love and be loved. All humans have a need to be respected, to have self-esteem, self-respect, and to respect others (fourth layer).

They upper three layers are growth needs, enduring motivations or drivers of behaviour. These are cognitive needs, aesthetic needs and the need for self-actualisation. In Maslow's scheme, the final stage of psychological development comes when the individual feels assured that his physiological, security, affiliation and affection, self-respect, and recognition needs have been satisfied. As these become dormant, he becomes filled with a desire to realise all of his potential for being an effective, creative, mature human being.

Maslow's need hierarchy is set forth as a general proposition and does not imply that everyone's needs follow the same rigid pattern. However, his theory is highly informative. It can help you trace unfulfilled needs. If you encounter the same problems in love, over and over again, it's possible you haven't met the underlying need of safety. You may have an alarm system in check, but perhaps you don't feel safe emotionally. Perhaps you feel others can't be trusted, and you can't leave your guard down. This feeling of unsafety makes it hard to allow yourself to be vulnerable in a relationship, and can lead to a fear of abandonment. In order to get what you need out of a relationship, you will first have to (re)find a feeling of safety.

The same is true for other layers of needs. If you notice it's impossible to be successful or get recognition in your field of expertise, perhaps you didn't fulfil some underlying need. Perhaps you don't have a sense of belonging, and you feel lonely. Perhaps you don't seem to be able to connect with colleagues at work, and don't use your full networking potential.

Recognise your needs

If you aren't in touch with yourself, it's possible you don't recognise your needs. It happens to everyone to some extent. When you e.g. are highly concentrated, you might not notice you need to go to the bathroom, or might ignore the feeling, until it's (almost) too late.

Some people ignore other needs, especially needs they think aren't socially acceptable. If you were told that crying is a sign of weakness, you possibly push away your tears, swallow your tears. If you were told sex is dirty, it's difficult to recognise you need sex.

Pushing aside your needs is unhealthy. It makes you feel frustrated and unfulfilled. Many needs can't be pushed aside for long either. They'll find a way out, and can manifest themselves in annoying ways. It's even possible you'll get depressed and develop all kinds of psychosomatic symptoms.

An example is the burn-out. People that are experiencing a burn-out have worked hard, but were at the same time ignoring other needs, the need for rest, relaxation, healthy food, … At a certain point body and mind can't continue to work until those needs are met. Unfortunately the situation by then has gotten real bad; people have crossed their boundaries so far, that it takes a very long time before they can feel healthy and happy again.

Determine and write down your needs

Determining your needs requires you to have an honest and accepting look at yourself, without judging your needs. What is it you really need? What's stopping you from satisfying your needs? Is there a voice in your head telling you it's wrong, or are you afraid of what other people might think? How can you give yourself what you really need? Write down the three most unfulfilled needs. What do you long for that you haven't got?

Not all needs are equally realistic and not all needs can be totally met. If you e.g. need comfort and luxury, but you don't make a lot of money, it's not a very realistic need. There's no use to dwell upon this, as it will only frustrate you. Do you have everything you've always wanted, the house, car, family, career … then perhaps it's important to learn to appreciate the small things in life.

Instead of constantly wishing for a better life, take up the challenge to enjoy what is, the here and now. How to do that will be explained later on.

Next: Become Assertive

Previous: Self Esteem

Know yourself

In order to create a life that suits you, it's important to know what's really important to you. Find out what your passions, interests and preferences are. These are called 'personal values'. Friendship can be very important, but also children, money, power or justice.

There are hundreds of personal values, and thousands of things one can find important. Some personal values are like a silken red thread throughout life. The importance of certain values can change over time. Young people value having fun a lot, young parents consider family life to be most important, and perhaps spirituality becomes more important when getting older.

Most people know more or less what they consider to be important in life, but they find it hard to put this to words. It's worthwile trying though, since you need to know exactly what your personal values are, in order to arrange your life in the most optimal way.

What do you want?

Some people know exactly what they find important. But this isn't the case for everyone. Perhaps the things you once thought were important, are no longer fitting. People that still pursue the things they wanted when they were twenty, often get stuck at fourty. There also are a lot of people that think they know what they want, while actually it doesn't make them happy.

Do you think you like to help others? Ask yourself whether you're actually helping others because it really interests you. Many people are afraid of being rejected, if they're not helping others. Let me give you another example: does your career really satisfy you, or do you think negatively about yourself, and do you want to prove yourself?

People that let their fears and frustrations lead them, are constantly trying to close a hole in their hearts. It's like carrying water to the sea: it's useless, it's never enough and it continues forever. It doesn't make you happy, at the most it prevents you from being unhappy.

Fears and frustrations, like fog, can cover your real personal values. They mask what really interests you and makes you happy. Choose authentic values. Authentic values give energy and a genuine feeling of happiness and satisfaction.

No fear

To be happy, you need to discover your authentic personal values. What do you find attractive, fascinating and important in your heart? You'll have to recognise and accept possible fears and frustrations. Some of those stem from one's youth. Many parents couldn't satisfy their child's need for attention, emotional security, love, comfort or help. Didn't you get what you emotionally needed in your youth? Take a good look at yourself, and accept this.

You won't be feeling any better by pursueing a career, or always helping others. Only when you recognise and accept this, you can to what is most fitting for you, and become truly happy.

Almost everyone has certain fears and limitations. Some are afraid they won't be able to deal with something, some think they lack determination, others have health concerns, are low on energy and always feel tired. Because of these kind of things, perhaps you don't see clearly what you'd like to do most of all, and do you limit yourself to things that don't really matter.

Physical or mental limitations are of course annoying, but many people give up too easily, they think they won't succeed anyway. The consequence is they don't take up the challenge, held back by fears that aren't real. Try to determine how real your fears really are. Aren't you exaggerating? What is the worst that could happen. Does the world fall apart, or isn't it as bad after all? Think about what you could do if things do go wrong. This way, your fears will diminish, and you'll dare to do what your really want.

Discover your personal values

In the past as well as in the future there are clues to your personal values.

Think about the moments in your life when everything felt just right. Try to picture these moments. Where were you, with whom, what were you doing?

Do these moments have something in common? Do they share certain values? These might very well be your personal values, the silver red thread throughout your life.

Imagine yourself at your eightiest birthday. Family members or friend have organised a party for you, to show you how much they love you. Each person is telling something about your life.

What would you like them to tell? How would you have people look at you? How do you want to be remembered? Would you like to be able to say you've seen a lot of the world? Would you like to have written a book? Would you like to be remembered for your help of handicapped people?

Make a top 5 of your personal values, the most important one at the top.

Examples of personal values

variation, helping others, balance, satisfaction, creativity, expertise, honesty, recognition, equality, money, ease of mind, health, harmony, intellectual challenge, knowledge, art, love, power, environment, music, independance, prestige, relationships, beauty, spirituality, sport, status, challenge, peace, friendship, liberty, security, self expression, self realisation, ...

Next: Needs