When Gossip Goes Bad

Watercooler GossipWhat?” you might be saying.  “Isn’t gossip always bad?”  Our mothers taught us that, “If you can’t say anything nice, don’t say anything at all.” Could Mom have been wrong?

Well, not exactly.  But gossip does have its good side.

And since we humans tend to spend two thirds of our social conversations discussing people who aren’t in the room, the news that gossip can serve positive purposes gets us off the hook about sometimes breaking Mom’s rule.

How Gossip Serves Us

Above all, we gossip because it connects us to each other and reinforces shared values.  It teaches us what others view as good or bad, acceptable or not.   It helps us understand the rules of our society and its prevailing tastes and fashions.

When we’re dissing a celebrity or sports star for some outrageous indiscretion, we’re sharing our disapproval.

We’re underscoring that we believe the behavior is wrong.

Gossip about others’ misfortunes can help us put our own problems in perspective.

At work, gossiping about a bad boss or team leader can unify us and help us see that we’re not being singled out for mistreatment.

Gossip clues us in to who the liars, thieves, cheats and freeloaders are amongst us.  And it discourages abusive behaviors like these in others.

Gossip about the company we work for and its competitors can let us know what’s going on and help us consider new strategies.

Gossip’s Dark Side

But the fact that gossip serves some positive purposes doesn’t diminish its dark side.  Especially when it turns malicious, it can do far more harm than good, destroying reputations, relationships, businesses, careers and lives.

Negative gossip is harmful at its core because it objectifies people, dehumanizing them.  Instead of promoting a willingness to reach out with support or assistance to someone, it distances us from each other.   It’s inherently unkind.

Not only is it unkind, but unless you go directly to the subject of gossip and ask, you have no way of knowing whether the tales spreading around are accurate or even true.

As a child, you probably played the game where the first person in line whispers a message in the second person’s ear, the second person passes it on to the third, and so on.  When the last person in line reports what he heard, it bears little resemblance to the original message.  Tales get “embroidered,” as an old neighbor of mine used to say, with each person who tells it adding his or her own interpretation, exaggeration, or twist.

People who habitually spread negative rumors do as much harm to themselves as to they do to the subjects of their tales.  Instead of ingratiating themselves to others, they tend to push people away.  Others begin to view the tale-bearer as untrustworthy and as a trouble-maker. Would you want to confide in someone who was always talking about the personal business of others, and who was eager to tell about others’ missteps or problems?

If you were an employer, would you feel that your proprietary information was safe if you knew that an employee thrived on telling tales?

Gossip can lead to team discord, and can disrupt employee morale.

In fact, negative gossip can create so many workplace problems, that some companies are holding trainings about its detrimental effects and writing policies designed to discourage it as an employee behavior.

Finding the Balance

The challenge with gossip is to recognize where it’s serving you without allowing it to drag you into its morass of negativity.

If you’re managing a team, a department, or a business, in order to keep unfounded rumors at bay, make it a policy to keep your employees well-informed—especially when you’re going through a significant change or reorganization.  Tell them weekly where you are and what you’re still trying to figure out.  Ask them what rumors are going around and answer them truthfully.  Employees who feel they are being leveled with don’t feel a need to be scouring in every corner for tidbits of news.

If you have someone in your work or social environment who is dragging down your own morale with a trail of constant negative gossip, try one of these techniques:

  •  Start with yourself.  Unless you’re seeking counsel from a trusted friend, don’t talk about others who aren’t present, and don’t pass along negative rumors.
  • Walk away.  If you’re in a group setting when the gossip begins, simply excuse yourself and go somewhere else.
  • Change the subject.  Ask the tale-bearer about an unrelated topic, preferably one that lets him or her keep the spotlight: How did that report go? What are you planning to do for the weekend?  Tell me more about your vacation.
  • Challenge the negative remark, or counter it with a positive one.  “I find that hard to believe.  I’ve always found that Jim’s work is exceptional.  He pays attention to details and gets his projects finished on time.  I think he’s a great employee.”   Or, “I really like Mary.  In fact, she’s a good friend of mine.”
  •  In private, ask the tale-bearer to help you out.  You can use the formula from nonviolent communication:  First, describe the situation objectively and state how it makes you feel.  (Don’t include judgments or evaluations; just say what’s going on and name the emotion it brings out in you.) State the need that is not being met and ask the tale-bearer if she would be willing to help you out by responding in a specific way.   “Mary, when I hear negative news about other people, I feel sad/upset/irritated because I need to feel harmony with my coworkers.  Would you be willing to keep your discussions about other people positive when we’re talking together?”

You may need to try several techniques, and to use them repeatedly before the gossiper gets the message.

If all else fails, you can tell her, “You know, Mary, my mother always told me that if I can’t say something nice about someone, I shouldn’t say anything at all.  I think there’s a lot of wisdom in that.  You might want to think about it, too.”
How have you dealt with gossipers in your environment?  If you have an effective technique, or it you feel you need to know more, leave a comment below.
Sources:

Anthes, Emily, Earnings and Yearnings: How to Be a Good Gossip

Drapkin, Jennifer,  Gossip’s Dirty Little Secret  

Evans, Bryant, 5 Ways to Stop Gossip

Gelba, Kris, How to Stop an Annoying Co-Worker from Gossiping and Causing Trouble

Post, Peter, To End Gossip: Stop Sharing Juicy Items

Zabriskie, Kate, Three Surefire Steps to Stop Gossiping at the Office

Photo: istockphoto.com

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Resilience 101: Busting Through the Backslider Blues

Contemplative Girl

“Resilience to the rescue!” the delivery man cried cheerfully, wheeling his stack of freshly printed bounce-back pamphlets through my door.

“Splendid!”  I said, “You’re just in time.”

We are, of course, two weeks into the New Year as I write this, and I’ve noticed that a whole slew of bright, shiny goals are already falling by the wayside.

Whether you’re one of the millions who are beginning to lose your grip on those new possibilities, or whether you’re reading this mid-year in the hope of finding some way to deal with a setback, you’ve come just in time.

Let’s read through these resilience guidelines together.

Join the Pack

“Congratulations!” the introduction says.  “You are a winner!”

Here’s how it continues:

Only the most daring humans set goals—the ones who believe in new possibilities.   Anybody can stay in a rut.  It takes gumption to reach for new heights.

I know.  You’re not feeling like a winner, given that you think you already failed.   But failing and quitting are two different things, and you wouldn’t be reading this if some part of you didn’t want to keep on keeping on.

Setbacks are just potholes in the road, not dead ends. Every winner who reaches a worthwhile goal has stumbled into a few of them along the way.  Every last one.  So you are in superb company.

You know what winner’s say about them?  They say they make for great stories when you get to the end of the road.  They give you bragging rights.  Sometimes, they say, the mis-takes are the best parts of the movie.

They raise their glasses to each other and toss around  truthful old clichés about resilience:

  • Everything worth doing is worth doing poorly at the start.
  • Practice makes perfect.
  • Success is getting up when you fall.
  • Where there’s a will there’s a way.

They talk about old Edison and how he discovered ten thousand ways not to make a light bulb.

So look your setback squarely in the face, see what it has to teach you and move on.  A road is no less a road just because it has a few stumbling places on it.

Cut Yourself Some Slack

The only thing more humiliating than falling into a pothole is to have them find you sprawled out on the road sobbing over one.   Okay, it hurt.  Maybe it cost you time.  Maybe you dropped a fortune in it.  Maybe it temporarily muddied your hope and your pride.

Hurt is real.  Be kind to yourself now.  Be tolerant and loving.   Say the things to yourself that your most beloved friend would say to you.  Give yourself a little space for healing and a little time for your resilience to rebuild.

Soothe yourself.  Relax with some good music, a long walk in a beautiful place, a heartfelt talk with an understanding friend, some prayer or meditation.

And when your strength has returned, carry on.

Take a New Tack

Once you have collected yourself, take some time to refresh the vision that inspired your goal in the first place.   Think about how you will feel once you’ve succeeded.   How will your life be different?  How will it look?  What will you hear?  How will it feel?  Get clear on your Why’s.  Write them down.

Then look at the What’s and the How’s.  What resources and strengths can you bring to your task?  What’s the next best step you can take?  Brainstorm a dozen ways to overcome your obstacles.  Be playful and creative as you think up possible solutions.  Then pick the best one and give it all you’ve got.

Remind yourself of your past successes.  Picture yourself at your best. Write some affirmations to support you, or even better, write some power-packed Positive Affirmative Questions.

Think about how your confidence will have grown when you reach your goal, how much you will have grown as a human being.

Stay on Track

Forewarned is forearmed, they say.  Now that you know what one kind of stumbling block looks like, you’re in a fabulous position to prevent similar ones from grabbing you again.  Develop an if-then strategy:

“If I run into such and such (whatever triggered your fall) again, then I will . . .”

If I go out to dinner with friends, then I will make up my mind ahead of time to forego the breadsticks and potatoes and happily sip water with lemon while they’re eating dessert.

If I’m tempted to reach for my credit card, then I’ll picture it turning to flame and burning my future.

Let your imagination explore what other kinds of things could trip you up and plan if-then strategies for them.

Make a game of coming up with a quick list of ways you could deal with any temptation that might come along.  Be playful, but earnest, in coming up with possible ways around any obstacles to your success.

Enlist the support of others who share your goals, or of friends and family who can cheer you on.  Join forums or clubs, or start a master mind.

And Keep on Keeping On

You have a whole lifetime of positive experiences to draw on.  And every single one of them has bolstered your ability to bounce back.  Positivity does that.

I think it was Henry Ford who observed that whether you think you can or whether you think you can’t, you’re right.

The truth is that you have the power to choose.  And nobody and nothing can take that from you.
So choose to get over those setbacks, to get up and give it another try.  It’s a great dream you have there, afterall.  It deserves the very best you have to offer.

And so do you.

Probably somebody else you know needs a little boost right now, too.  Why not give yourself a little karma-nudge, “Like” this article and pass it on?

 

Sources:
1  Cherry, Kendra,  “10 Ways to Become More Resilient

2 Wilner, Joe, “How to Shift to a More Positive Mindset

3 Halvorson, Heidi Grant, Ph.D., Succeed: How We Can Reach Our Goals

 

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Positive Questions for Powerful Change

Question MarkWhat if you could trick your brain into making all the right choices for you?   What if you sneakily set it up to choose the apple over the chocolate cake, of to stick out its tongue at your impulse to put that tempting trinket on your credit card?

Way back in 1980, Master NLP trainer Rex Steven Sikes, discovered a simple way that anyone can use to direct their thinking toward finding the solutions they were after.  He called it Directed Questions™.   Unfortunately, the method never got the attention it deserved.

Then, in 2008, Noah St. John stumbled on the method one morning in his shower when he was mulling over the lack of result he was getting using affirmations to create new behaviors.  He called it Afformations™ and has been making a great living telling people about it ever since.

In that same year, motivational trainer Kevin Hogan  picked up the idea and gave it the descriptive—and non-trademarked—name “positive affirmative questions.”

That’s what I call it, too; I abbreviate it as PAQ .    And because it’s one of the easiest and most powerful tools you can add to your personal growth toolkit, I want to share it with you today.

So, What’s a Positive Affirmative Question?

Simply put, a PAQ is a question you ask yourself in order to focus your brain on a positive behavior or attitude that you want to create or expand.

Their power comes from your mind’s need to search for answers to questions that you pose to it, and from the fact that, unlike affirmations, PAQs don’t give your brain something to argue with.

Let me give you an example.  Suppose you want to lose weight.  You could bombard your brain with an affirmative statement like “I enjoy eating healthy foods and exercising every day.”   That might help.  But if it were true, you would be eating healthily and exercising already.   So some part of your brain considers it a lie—or, at best, a wish—and refuses to see it as a reality.

But suppose, instead, you asked yourself, “How many ways can I find to eat healthier foods?”  and “How can I add more activity to my day?”  how do you think your brain would react?

Here are a few more examples of positive affirmative questions:
(Note: when you say “I wonder…” you’re really asking a question.)

  • Why do I feel so good about myself now?
  • What’s good about this situation?
  • How quickly can I finish this project and do a fantastic job?
  • I wonder how soon I can reach my ideal weight?
  • How many ways can I find to stay within my budget?
  • What are some fun ways that I can learn this faster?
  • Why am I seeing so many great traits in my partner now?
  • Why am I feeling so much more confident now?
  • What’s good about this situation?

Why Positive Affirmative Questions Work

Rex Sikes, the fellow who calls these Directed Questions™, explains that questions direct the mind.  They send it inexorably on a search for answers.  They focus you on what you want and help you discover avenues for getting it.  And what we focus on becomes dominant in our lives.

Sikes claims they have 300-400 times more power than affirmations do.

Because PAQs are rooted in positive assumptions about your life rather than negative ones, they’re empowering.   They utilize your imagination and creativity and put your focus on you want instead of what you lack.  “Why am I so fortunate now?”  “How can I slim down and enjoy the process?”

A third reason for their power is that the answers come from within you.  They’re from the expert who knows you best, not some outside authority or guru.  So they feel more authentic, making it natural for you to accept the answers they generate for you.

When PAQs Backfire

Unlike affirmations, PAQs have a very low backfire potential.   When you use affirmations your mind has that tendency to argue with you.  If you say “I easily and confidently close sales,” your brain is likely to scoff, “You do not, you big coward.  You fumble and bumble and blow it every time.”

Well, on rare occasions—and I do mean rare– some PAQs can backfire, too.  It’s happened to me.  “Why am I so happy now?” was a signature question for me a couple years ago.  It’s what motivated me to start my blog, High on Happiness and I use it to this day.

Sometimes, in the beginning, when I was in a particular funk and I asked it, a grumpy inner voice would growl at me, “I’m not happy.  I’m a miserable wretch.”   And you know what I did?  I refused to accept that as an answer and growled right back, “I know you’re not happy.  But why am I so happy now?”  And my brain would, Oh!” as if it understood now, and go in search of things that were delightful, or comforting, or satisfying in my world.

Of course I was a newbie with PAQs at the time.  If I had understood them as well then as I do now, I would have known to rephrase the question:  “What are some ways I can begin to feel happier now?”  or “I wonder how many things I can find to feel happier about?”

I could even have used a PAQ to find a better question.  “What are some questions I could ask to help myself feel happier now?”

How to Put Positive Affirmative Questions To Work for You

By now, you probably see how easy it is to create PAQs.  First, you decide what you want—a change in attitude, a new approach to something, a behavior change, even a tangible acquisition.

Next, you form a question based around it, using words like “why,” “what,” “how,” “how many,” “how quickly” and “I wonder.”

Finally, you take action on the answers—not only because the answers will lead to success,  but to reinforce the whole process and prove its worth to you.

Sikes recommends that you think up questions for yourself every morning and every night, and that you practice with the method for 21 days in a row.   If you decide to adopt this as your positivity practice for the month, I guarantee that one month from now, you’ll see concrete evidence of this little tool’s mighty power.

You can start right now.  Ask yourself, “How many ways can I show Susan how much I liked this article?”

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Starting Anew: Three Easy Steps to a Happy New Year

WhooHoooo!  Here comes another one!  A brand new, never-before-seen year is inching toward the horizon.

What are you going to do with it?  More of the same?  Something new?

If “more of the same means” life has been grand and your intention is only to make it even better, super!  And if you want to change a few things, that’s great, too.  “Better and better and better” is what gives life its zing.

Of course we don’t need a whole brand new year in order to make new beginnings.  Every morning, every moment, holds the potential for making new choices and reaffirming old ones.  The key to personal power is owning the choices that are ours to make.

The problem is that it’s not always easy to recognize those choices, let alone embrace them.  We get so mired in programmed behaviors and old stories that we lose sight of our alternatives.  But here’s a way to spot them, and it’s as easy as 1-2-3.

Finding Your Path to Happiness

If you’re looking for ways to define the choices that can give you fresh direction for the New Year, think about what brought you the greatest joy, satisfaction or personal pride in the year that’s so quickly coming to a close.  Then decide to do more of it.

That’s a formula that’s sure to bring you good fortune.   And unlike formulating  resolutions based on heavy “shoulds,” you won’t give up on it three weeks down the road.

It’s easy and fun to do.  Here’s a simple 3-step process:

Step 1

Look back over the past year—longer, if you like, and jot down ten experiences that brought you happiness, satisfaction, or meaning.   You can use the following question to trigger positive memories.

  • When did you feel most alive?
  • Whose company did you most enjoy?
  • What achievements left you with a soaring sense of accomplishment?
  • What activities gave you the most pleasure?
  • When did you feel most relaxed and complete?
  • When did you feel most authentic?  The most free?
  • What did you learn that was most valuable for you? What helped you grow?
  • What gave your life a sense of meaning in the past year?

Step 2

Let yourself remember and savor the experiences that  you wrote down in Step 1.  Which five stand out as the best?  Try to re-create the memories that triggered them so they’re vivid and alive for you.  Where were you?  Who was with you? What did it look like?  What did you hear?  What did you feel?

Ask yourself what made each of these five experiences so good for you.  What part of it was especially pleasurable, or meaningful or satisfying for you?

Step 3

For each answer, brainstorm a list of ways you could bring more of these kinds of experiences into your life in the year ahead.

Why Bother?

When I read lists like the one above, I usually just read them and stop there.   The idea of doing the exercise is interesting, but actually doing it sounds too much like work.  Besides, if you’re like me, you probably tell yourself that you don’t have time right now.

But let me ask you, is that really true?  What would it be worth to you to have a genuinely clear, vibrant, appealing sense of direction as you step into the weeks ahead?

Well, according to happiness researchers Foster and Hicks, one of the things that the happiest people among us have in common is that they know what brings them joy. (See Who’s Driving Your Happiness Bus?  ) Not only that, but they make the conscious choice to ensure that they give those things have a place in their lives as often as possible.

Planning for increased happiness is wise because happiness brings all kinds of benefits in addition to experiencing the pleasure, satisfaction and meaning it provides.  According to the work of positive psychology researchers like Dr. Barbara Fredrickson and Sonja Lyubomirsky, it promotes better health. It enables you to be more resilient and resourceful when life’s challenges come your way.  It makes you more attractive to other people because they enjoy its contagious effects.  It gives you greater calm and a greater sense of authenticity.  Looking forward to positive events increases your sense of purpose.

It makes you strong.  It makes you whole.

And all this can begin by simply writing down a little list of the things that brought you joy and choosing to do more of them in the New Year.

That’s why you should bother.

It makes you strong, and vital, and whole.

Give it a try!  You have everything to gain, including a fresh, new direction for your brand new year.

 

 

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The Positive Power of Loving Kindness Meditation

As I write this, Christmas is only a few days away, with its universal proclamation of the hope that all of us–regardless of our personal spiritual orientations–hold in our hearts:  “Peace on Earth; Goodwill to Men.”

Given the tension in the world, it’s a hope that may seem nearly impossible these days.  But there is a way to make it real within our own lives–and to extend it to others.

Gandhi counseled, “Be the change you wish to see in the world.”  If we truly wish for peace and goodwill, it’s up to us to live them.  And to the extent that we do, we tip the scales in their favor, while experiencing their soothing warmth in our own hearts.

With that in mind, and as my holiday gift to you, I want to share with you a powerful practice called “Loving Kindness Meditation.”

Rooted in Buddhism, it’s been the subject of positive psychology studies as well, conducted by world renowned researcher Dr. Barbara Fredrickson.

What she discovered is that Loving Kindness Meditation increased both how often and how powerfully participants experienced  a wealth of positive emotions:

  • love,
  • joy,
  • gratitude,
  • contentment,
  • hope,
  • pride,
  • amusement, and
  • awe.

Not only that, but the participants experienced more mindfulness, self-acceptance, positive relationships and good health.   And over time, the good feelings strengthened their sense of satisfaction with their lives and built the resources available to them to live fully and well.

What is Loving Kindness Meditation?

The phrase “loving kindness” comes from the Pali word metta.  Its meaning embraces the concepts of friendliness, goodwill, benevolence, fellowship, inoffensiveness and non-violence as well.

In his article titled, “Metta: The Philosophy and Practice of Universal Love,” Acharya Buddharakkhita  says, “True metta is devoid of self-interest.  It evokes within a warm-hearted feeling of fellowship, sympathy and love, which grows boundless with practice and overcomes all social, religious, racial, political and economic barriers.  Metta is indeed a universal, unselfish and all-embracing love.”

Loving Kindness Meditation is a practice of sending loving thoughts to all breathing beings, starting with you.

How Do You Practice It?

Although practicing it will reveal many layers of yourself to you, the process itself is simple.

As with any meditation, you begin by relaxing in a comfortable position, with eyes closed, in a place where you can be undisturbed.  Then, putting a gentle smile on your face, let go of any negative thought or feeling.  Begin by saying to yourself, “May I be safe from danger;  May I be healthy; May I be happy; May I live with ease.”  Just breathe for awhile and sincerely wish yourself these blessings.

After you have practiced wishing yourself well for a several sessions, practice sending your wishes for safety, health, happiness and ease to your circle of loved ones, imagining each of them one at a time and speaking your wishes to him or her directly in your mind.

The next stage is to move on to those people whom you know casually—neighbors, coworkers, acquaintances, members of your community.

After that comes the challenging part: to send your four wishes to those toward whom you feel anger or resentment or hostility.

And finally, you send your well-wishes to everyone, everywhere, as sincerely as you can.

Another variation is to begin with yourself, then, in the same session, to send your wishes outwards to others in the same order listed above, ending with your wishes circling the entire globe.

The Many Layers of Loving Kindness Meditation

The article by Buddharakkhita mentioned above beautifully describes the power and practice of loving kindness meditation.  It’s a graceful, easy read and gives a couple methods as well as the original phrases used in the meditation.  It explains how wishing is willing, and how willing can have causal effects, bringing about genuine reconciliation and healing.

Sharon Salzberg, co-founder and senior instructor of Insight Meditation  Society, has a CD set, Lovingkindness Meditation, that I, personally, have very much enjoyed and that has helped me with my own practice and understanding, as well as books on the subject.  She introduces you to the nuances of the meditation and guides you past the obstacles you face when you try sincerely to love yourself, and when you’re dealing with those in the “enemy” category.  And she makes it all feel so human and natural and puts you at ease.

Even if you decide that a steady practice of it isn’t for you, doing a few casual rounds of it in the morning when you think of it can make a tremendous difference in your day.  That’s what the participants in Dr. Fredrickson’s studies discovered.  They also found that it was easy to stick with because each session had its subtle variations; it didn’t get old.

“May you be safe; May you be healthy; May you be happy; May you live with ease.”  That’s all there is to it:  A wish from your heart for peace and goodwill for everyone, everywhere.

And this holiday season, and always, that is my wish for you.

Pass it on!

 

 

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