Managing Emotions Quotes

When you're struggling hard to manage your own emotions, it becomes unbearable to have to witness other people's, to have to try and manage theirs too.

Running a close second [as a writing lesson] was the realization that stopping a piece of work just because it's hard, either emotionally or imaginatively, is a bad idea. Sometimes you have to go on when you don't feel like it, and sometimes you're doing good work when it feels like all you're managing is to shovel shit from a sitting position.

He's looking so deeply into my eyes that I'm surprised I haven't buckled under the intensity and I realize then, right in this moment I realize that everything about him is intense. Nothing about him is manageable or easy to compartmentalize. He's too much. Everything about him is too much. His emotions, his actions, his anger, his aggression. His love.

Concentrate every minute like a Roman— like a man— on doing what’s in front of you with precise and genuine seriousness, tenderly, willingly, with justice. And on freeing yourself from all other distractions. Yes, you can— if you do everything as if it were the last thing you were doing in your life, and stop being aimless, stop letting your emotions override what your mind tells you, stop being hypocritical, self-centered , irritable. You see how few things you have to do to live a satisfying and reverent life? If you can manage this, that’s all even the gods can ask of you.

As more and more artificial intelligence is entering into the world, more and more emotional intelligence must enter into leadership.

Psychologists usually try to help people use insight and understanding to manage their behavior. However, neuroscience research shows that very few psychological problems are the result of defects in understanding; most originate in pressures from deeper regions in the brain that drive our perception and attention. When the alarm bell of the emotional brain keeps signaling that you are in danger, no amount of insight will silence it.

No' is golden. 'No' is the kind of power the good witch wields. It's the way whole, healthy, emotionally evolved people manage to have relationships with jackasses while limiting the amount of jackass in their lives.

I survived by keeping my emotions in check – by maintaining my composure and tucking it all away. I managed to stay under the radar, skating through school without anyone truly remembering I was here. My teachers acknowledged my academic successes and my coaches depended upon my athletic abilities, but I wasn’t important enough to make a recognizable social contribution. I was easily forgettable. That’s what I counted on.

The quality of your life depends on how well you manage your body, your mind, your emotion, your situations, your home, your communities, nations, your life in general and the world.

Whenever I felt like that, I would have a chat with my own Fat Mary. She was like the sweet fresh air after the rain. She brought me newness, clarity, and relief. She managed to get in touch with and resurrect the free spirit deep inside me. Being one with the spirit allowed me to soar above my everyday reality. I marveled at the beauty of all life and savored the power and possibilities of my imagination.

As long as we're young, we manage to find excuses for the stoniest indifference, the most blatant caddishness, we put them down to emotional eccentricity or some sort of romantic inexperience. But later on, when life shows us how much cunning, cruelty, and malice are required just to keep the body at ninety-eight point six, we catch on, we know the scene, we begin to understand how much swinishness it takes to make up a past. Just take a close look at yourself and the degree of rottenness you've come to. There's no mystery about it, no more room for fairy tales; if you've lived this long, it's because you've squashed any poetry you had in you.

Lingering, bottled-up anger never reveals the 'true colors' of an individual. It, on the contrary, becomes all mixed up, rotten, confused, forms a highly combustible, chemical compound then explodes as something foreign, something very different than one's natural self.

Emotional intelligence is your ability to recognize and understand emotions in yourself and others, and your ability to use this awareness to manage your behavior and relationships.

Managing your emotions doesn't mean you don't express yourself; it means you stop short of hurting others and sabotaging yourself.

Life is indeed colourful. We can feel in the pink one day, with our bank balances comfortably in the black, and the grass seemingly no greener on the other side of the fence. Then out of the blue, something tiresome happens that makes us see red, turn ashen white, even purple with rage. Maybe controlling our varying emotions is just 'colour management' by another name.

When the anger is intense, the person with Asperger's syndrome may be in a 'blind rage' and unable to see the signals indicating that it would be appropriate to stop. Feelings of anger can also be in response in situations where we would expect other emotions. I have noted that sadness may be expressed as anger.

Your habit of avoiding mental and emotional discomfort is your #1 reason for your being stuck where you are in life.

...my father, [was] a mid-level phonecompany manager who treated my mother at best like an incompetent employee. At worst? He never beat her, but his pure, inarticulate fury would fill the house for days, weeks, at a time, making the air humid, hard to breathe, my father stalking around with his lower jaw jutting out, giving him the look of a wounded, vengeful boxer, grinding his teeth so loud you could hear it across the room ... I'm sure he told himself: 'I never hit her'. I'm sure because of this technicality he never saw himself as an abuser. But he turned our family life into an endless road trip with bad directions and a rage-clenched driver, a vacation that never got a chance to be fun.

sufferers of depression, who can elect to keep their feelings private, experience chronic, unremitting emotional alienation. Each moment spent “passing” as normal deepens the sense of disconnection generated by depression in the first instance. In this regard, depression stands as a nearly pure case of impression-management. For depressed individuals, the social requirement to “put on a happy face” requires subjugation of an especially intense inner experience. Yet, nearly unbelievably, many severely depressed people “pull off the act” for long periods of time. The price of the performance is to further exacerbate a life condition that already seems impossibly painful

The bottom line in managing your emotions is that you should put others – not yourself – first in how you handle and process them. Whether you delay or display your emotions should not be for your own gratification. You should ask yourself, What does the team need? Not, What will make me feel better?

We've all had our moments of weakness, and if we manage to get through today without any, we'll be sure to have some tomorrow.

This is what we are like. Collectively as a species, this is our emotional landscape. I met an old lady once, almost 100 years old, and she told me, "There are only two questions that human beings have ever fought over, all through history. How much do you love me? And Who's in charge? Everything else is somehow manageable. But these two questions of love and control undo us all, trip us up and cause war, grief, and suffering.

Anger can be managed to become emotional content that raises power.

But those who are able to distinguish between a range of various emotions “do much, much better at managing the ups and downs of ordinary existence than those who see everything in black and white.

She gets me. I give her a lot of crap for being emotional all the time, but I love how empathetic she is. I love how she feels things so deeply that sometimes even joy manages to wound her. It’s who she is. She’s all heart.

People that hold onto hate for so long do so because they want to avoid dealing with their pain. They falsely believe if they forgive they are letting their enemy believe they are a doormat. What they don’t understand is hatred can’t be isolated or turned off. It manifests in their health, choices and belief systems. Their values and religious beliefs make adjustments to justify their negative emotions. Not unlike malware infesting a hard drive, their spirit slowly becomes corrupted and they make choices that don’t make logical sense to others. Hatred left unaddressed will crash a person’s spirit. The only thing he or she can do is to reboot, by fixing him or herself, not others. This might require installing a firewall of boundaries or parental controls on their emotions. Regardless of the approach, we are all connected on this "network of life" and each of us is responsible for cleaning up our spiritual registry.

Today, suddenly, I reached an absurd but unerring conclusion. In a moment of enlightenment, I realized that I'm nobody, absolutely nobody. When the lightning flashed, I saw that what I had thought to be a city was in fact a deserted plain and, in the same sinister light that revealed me to myself, there seemed to be no sky above it. I was robbed of any possibility of having existed before the world. If I was ever reincarnated, I must have done so without myself, without a self to reincarnate. I am the outskirts of some non-existent town, the long-winded prologue to an unwritten book. I'm nobody, nobody. I don't know how to feel or think or love. I'm a character in a novel as yet unwritten, hovering in the air and undone before I've even existed, amongst the dreams of someone who never quite managed to breathe life into me. I'm always thinking, always feeling, but my thoughts lack all reason, my emotions all feeling. I'm falling through a trapdoor, through infinite, infinitous space, in a directionless, empty fall. My soul is a black maelstrom, a great madness spinning about a vacuum, the swirling of a vast ocean around a hole in the void, and in the waters, more like whirlwinds than waters, float images of all I ever saw or heard in the world: houses, faces, books, boxes, snatches of music and fragments of voices, all caught up in a sinister, bottomless whirlpool. And I, I myself, am the centre that exists only because the geometry of the abyss demands it; I am the nothing around which all this spins, I exist so that it can spin, I am a centre that exists only because every circle has one. I, I myself, am the well in which the walls have fallen away to leave only viscous slime. I am the centre of everything surrounded by the great nothing. And it is as if hell itself were laughing within me but, instead of the human touch of diabolical laughter, there's the mad croak of the dead universe, the circling cadaver of physical space, the end of all worlds drifting blackly in the wind, misshapen, anachronistic, without the God who created it, without God himself who spins in the dark of darks, impossible, unique, everything. If only I could think! If only I could feel!

Never strike out of anger if at all possible, this will give your enemy the advantage and strengthen his resolve and psyche

Problem is, though, sooner or later, physical pain, it's... it's manageable. See, real pain is emotional pain. That is the kind of pain that lasts.

The most common emotional defense is avoidance (an ineffective coping skill for any stressor) as expressed through denial (e.g., "That wasn't really bad, I barely remember it").

Money, like emotions, is something you must control to keep your life on the right track.

Life is a balance between emotional intelligence quotient (EQ) and intelligence quotient (IQ).

It’s not your job to manage the emotions of others.

Surrender is the ultimate sign of strength and the foundation for a spiritual life. Surrendering affirms that we are no longer willing to live in pain. It expresses a deep desire to transcend our struggles and transform our negative emotions. It commands a life beyond our egos, beyond that part of ourselves that is continually reminding us that we are separate, different and alone. Surrendering allows us to return to our true nature and move effortlessly through the cosmic dance called life. It's a powerful statement that proclaims the perfect order of the universe. When you surrender your will, you are saying, "Even though things are not exactly how I'd like them to be, I will face my reality. I will look it directly in the eye and allow it to be here." Surrender and serenity are synonymous; you can't experience one without the other. So if it's serenity you're searching for, it's close by. All you have to do is resign as General Manager of the Universe. Choose to trust that there is a greater plan for you and that if you surrender, it will be unfolded in time. Surrender is a gift that you can give yourself. It's an act of faith. It's saying that even though I can't see where this river is flowing, I trust it will take me in the right direction.

Hope is such a terrible thing. It’s like a bad habit you can’t shake off, a stray dog that keeps showing up outside your door for scraps, even when you have nothing left to give. Every time you think you’re rid of it at last, it manages to sneak its way back in. Take over.

Watching television is the mental and emotional equivalent of eating junk food.

Helping people better manage their upsetting feelings—anger, anxiety, depression, pessimism, and loneliness—is a form of disease prevention. Since the data show that the toxicity of these emotions, when chronic, is on a par with smoking cigarettes, helping people handle them better could potentially have a medical payoff as great as getting heavy smokers to quit.

Death avoidance is not an individual failing; it’s a cultural one. Facing death is not for the faint-hearted. It is far too challenging to expect that each citizen will do so on his or her own. Death acceptance is the responsibility of all death professionals—funeral directors, cemetery managers, hospital workers. It is the responsibility of those who have been tasked with creating physical and emotional environments where safe, open interaction with death and dead bodies is possible.

When I feel angry, I want to say something mean, or yell, or hit. But feeling like I want to is not the same as doing it. Feeling can't hurt anyone or get me into trouble, but doing can." (Bunny from picture book)

She was not suicidal; that is what people never managed to grasp. Cutting relieved the pressure and stood as some enduring demonstration of her emotion, some way to be in control of a body that could toss her about with seizures. It was borderline artistic to mark her body, chiaroscuro designs in blood. Dying is the last thing she would want, like any healthy organism. A little pain, a small invoked sting trailing her arm, brought her much closer to grounded when she could not keep her head from racing, her thoughts from consuming her with obsession. An ounce of liquid weight loss and she could go back to being herself again. Usually.

Time spent worrying - about anything - provides no emotional or physical benefit to us; such things only weaken us for the fights we must endure in our lives.

when your emotions are in motion, take a break and ponder!

Loneliness is not cured by human company. Loneliness is cured by contact with reality, by understanding that we don’t need people.

To be fully engaged, we must be physically energized, emotionally connected, mentally focused and spiritually aligned with a purpose beyond our immediate self-interest.

You can’t move up in the staircase of leadership unless you are emotionally intelligent.

If your body, if your mind, if your emotions, if your energies are not functioning the way you want them to, then this is the worst kind of slavery, because somebody else decides what should happen within you. If somebody else decides what should happen around you, that itself you call as slavery. But if someone decides what should happen within you, is it not a more horrible way of being a slave? But please see, the whole world is in this slavery. The only consolation is everybody is like this.

How could people like these, without words to put to their emotions and passions, manage? They could, at best, only suffer dumbly. Their pains and humiliations would work themselves out in their characters alone: like evil spirits possessing a body, so that the body itself might appear innocent of what it did.

There is a simple technique for self-regulation called “affect labeling,” which simply means labeling feelings with words. When you label an emotion you are experiencing (for example, “I feel anger”), it somehow helps you manage that emotion.

This ten-year-old monk added, “When you get stressed—what changes? Your breath. When you get angry—what changes? Your breath. We experience every emotion with the change of the breath. When you learn to navigate and manage your breath, you can navigate any situation in life.

Your attitude towards life influences your happiness, not what happens to you.

Okay, basics. The three S’s: shower, shit, and shave—every man could do that in his sleep. So he did. He managed his complete morning routine in a mental and emotional coma.

If the heartbeat is a vital sign of physical health, anger is the vital sign of emotional health. Anger protects the self in all relationships. It is rage that is damaging.

Beneath anger, there are hurt feelings.

The thing about a mom is that she's always there. She's the one who rubs your back when you have the flu, who manages to notice you have no clean underwear and does your wash for you, who stocks the refrigerator with all the foods you love without having to ask. The thing about a mom is that you never imagine taking care of her, instead of the other way around.

But none of them taught me the things I learned from Carrie White. The most important is that the writer’s original perception of a character or characters may be as erroneous as the reader’s. Running a close second was the realization that stopping a piece of work just because it’s hard, either emotionally or imaginatively, is a bad idea. Sometimes you have to go on when you don’t feel like it, and sometimes you’re doing good work when it feels like all you’re managing is to shovel shit from a sitting position.

Whoo-eeee!” From the corner of her eye, she caught a glimpse of Peter. He was on the road to the side, probably waiting to ensure she’d managed to negotiate the first part of the track. She didn’t stop, her adrenaline pumping. He’d catch up. “Come get me!” she yelled, making a slight counter-direction turn in the air to help her blow into the berm on the other side of the road. The trail crossed a short flat, a marked rock garden, a beam over a bog, another rock drop and berm, a zigzag around massive trees, roots and rocks that kicked the bike’s tyres this way and that and tested her balance, more air over another drop – this one caused by a massive log – enough air for her to do a back flip from a kicker over another part of the forestry trail, steep to the left. The first wall appeared. She took it fast, skidded around to slam into the side of a berm and round off on to another gully crossing. “Whoo-eeee!

She was right about something else too,ʺ Dimitri said after a long pause. My back was to him, but there was a strange quality to his voice that made me turn around. ʺWhatʹs that?ʺ I asked. ʺThat I do still love you.ʺ With that one sentence, everything in the universe changed. Time slowed to one heartbeat. The world became his eyes, his voice. This wasnʹt happening. It wasnʹt real. None of it could be real. It felt like a spirit dream. I resisted the urge to close my eyes and see if Iʹd wake up moments later. No. No matter how unbelievable it all seemed, this was no dream. This was real. This was life. This was flesh and blood. ʺSince . . . since when?ʺ I finally managed to ask. ʺSince . . . forever.ʺ His tone implied the answer was obvious. ʺI denied it when I was restored. I had no room for anything in my heart except guilt. I especially felt guilty about you—what Iʹd done—and I pushed you away. I put up a wall to keep you safe. It worked for a while—until my heart finally started accepting other emotions. And it all came back. Everything I felt for you. It had never left; it was just hidden from me until I was ready. And again . . . that alley was the turning point. I looked at you . . . saw your goodness, your hope, and your faith. Those are what make you beautiful. So, so beautiful.

This might surprise you, but one of the best ways to manage your emotions is simply to experience that emotion and let it run its course.

We want to be clear: The skills we [teach] you for managing your emotions and controlling your urges to self-harm will never be quite as effective or satisfying as self-harm in the short run.

Most parents think that if our child would just “behave,” we could maintain our composure as parents. The truth is that managing our own emotions and actions is what allows us to feel peaceful as parents. Ultimately we can’t control our children or the hand life deals them—but we can always control our own actions. Parenting isn’t about what our child does, but about how we respond.

Contrary to popular belief, there are no negative emotions. There are only emotions that are harder to experience or that cause more distress for certain people, and the more you suppress those emotions, the harder they are to manage.

It occurred to me that some people couldn't handle too much love. That everyone loves as they're able, but more, they are loved as they're able. Some are indomitable and open, like an ocean, but others aren't made to tread those waves, cannot stay afloat those waters. We embrace the kind of love we can manage. Less can be the right measure. But when it isn't, we must learn we cannot squeeze a mountain into a room with a glass ceiling. Or everything shatters.

the people who live the longest have two dispositional traits in common: a positive attitude and a high degree of emotional awareness. In other words, those who face challenges with a positive outlook and are able to manage their emotions are already well on their way toward longevity.

Just as the universal family of gifted writers transcends national barriers, so is the gifted reader a universal figure, not subject to spatial or temporal laws. It is he—the good, the excellent reader—who has saved the artists again and again from being destroyed by emperors, dictators, priests, puritans, philistines, political moralists, policemen, postmasters, and prigs. Let me define this admirable reader. He does not belong to any specific nation or class. No director of conscience and no book club can manage his soul. His approach to a work of fiction is not governed by those juvenile emotions that make the mediocre reader identify himself with this or that character and “skip descriptions.” The good, the admirable reader identifies himself not with the boy or the girl in the book, but with the mind that conceived and composed that book. The admirable reader does not seek information about Russia in a Russian novel, for he knows that the Russia of Tolstoy or Chekhov is not the average Russia of history but a specific world imagined and created by individual genius. The admirable reader is not concerned with general ideas; he is interested in the particular vision. He likes the novel not because it helps him to get along with the group (to use a diabolical progressive-school cliche); he likes the novel because he imbibes and understands every detail of the text, enjoys what the author meant to be injoyed, beams inwardly and all over, is thrilled by the magic imageries of the master-forger, the fancy-forger, the conjuror, the artist. Indeed of all the characters that a great artist creates, his readers are the best. (“Russian Writers, Censors, and Readers”)

At cocktail parties, I played the part of a successful businessman's wife to perfection. I smiled, I made polite chit-chat, and I dressed the part. Denial and rationalization were two of my most effective tools in working my way through our social obligations. I believed that playing the roles of wife and mother were the least I could do to help support Tom's career. During the day, I was a puzzle with innumerable pieces. One piece made my family a nourishing breakfast. Another piece ferried the kids to school and to soccer practice. A third piece managed to trip to the grocery store. There was also a piece that wanted to sleep for eighteen hours a day and the piece that woke up shaking from yet another nightmare. And there was the piece that attended business functions and actually fooled people into thinking I might have something constructive to offer. I was a circus performer traversing the tightwire, and I could fall off into a vortex devoid of reality at any moment. There was, and had been for a very long time, an intense sense of despair. A self-deprecating voice inside told me I had no chance of getting better. I lived in an emotional black hole. p20-21, talking about dissociative identity disorder (formerly multiple personality disorder).

This is a great universal truth; we are by nature healthy; illness is an unnatural, temporary state when certain systems of the body are not functioning as they should. The harmonious flow of chi restores a person's natural functions. It is also excellent for overcoming emotional and mental problems and managing stress.

<…>Days before, seconds after she told him she wanted to have breakfast with her husband and he liked hearing her say that, he liked it too fucking much, he fucked up. Then he kept fucking up. Then he kept fucking doing it. He knew it and he couldn't stop. Then, the instant she pressed her mouth to his, her soft body in his lap, overwhelmed with emotion and sharing that with him he lost control and he knew he couldn't do that. And the only way he could manage to keep control was to stay the fuck away from her, her sweet smiles, her soft voice, her brightness, that fantastic fucking body. He couldn't hold up. So he stayed the fuck away from her and spent a lot of time thinking about how to encourage her to stay the fuck away from him.<…>

One of the heaviest load so many people are carrying today is neither thoughts about things they lack nor things they wish to have, nor how to manage what they already have, but toxic words that have taken a greater portion of their thoughts and such words not just occupying a great part of their hearts, but also draining their very joy in life!

Lauren," he began gravely, "I would like four daughters with wobbly blue eyes and studious horn-rimmed glasses on their little noses. Also, I've become very partial to your honey-colored hair,so if you could manage..." He saw the tears of joyous disbelief filling her eyes, and he jerked her into his arms, crushing her against his heart,jarred by the same emotions that were shaking her. "Darling,please don't cry. Please don't," he whispered thickly, kissing her forehead, her cheek and finally her lips.

We now know that love is, in actuality, the pinnacle of evolution, the most compelling survival mechanism of the human species. Not because it induces us to mate and reproduce. We do manage to mate without love! But because love drives us to bond emotionally with a precious few others who offer us safe haven from the storms of life. Love is our bulwark, designed to provide emotional protection so we can cope with the ups and downs of existence. This drive to emotionally attach — to find someone to whom we can turn and say “Hold me tight” — is wired into our genes and our bodies. It is as basic to life, health, and happiness as the drives for food, shelter, or sex. We need emotional attachments with a few irreplaceable others to be physically and mentally healthy — to survive.

If love is under siege, it is because it threatens the very essence of commercial civilization. Everything is designed to make us forget that love is our most vivid manifestation and the most common power of life that is in us. Shouldn't we wonder how the lights that glimmer in the eye can blow a fuse for a time, even as barriers of oppression break and jam our passions? Yet despite a life stunted and distorted by mediated Spectacle, nothing has ever managed to strip love of its primal force. Although the heart's music fails to overwhelm the cacophony of profit efficiency, bit by bit it composes our destinies, according to tones, chords, and dissonances which render us happy if only we learn to harmonize the scattered notes that string emotions together.

Red never quite managed to wring emotion from her mother. She’d tried, when she was younger— giving gifts, picking flowers. As she got older, she’d pulled down curtains and wrecked dinners with drunkenness, trying for anger if she couldn’t have something warmer. Even that earned her nothing more than a sigh or an eye roll. You had to be a whole person to be worth mourning. She’d never been that to her mother. Never been anything more than a relic.

We have a tendency to assume that smart people aren’t emotional people, and emotional people aren’t smart. The reality is that the smartest people are those who use their emotions to help them think and who use their thoughts to manage their emotions. The key is to use emotion in a healthy balanced way. Listen to what your feeling is telling you, and then figure out a way to act upon it to better your situation, your life, or the world around you.

Whether it was Disney or the Navy, management guys always behaved the same. They never understood the technical issues; and they thought that screaming was the way to make things happen. And maybe it was, if you were shouting at your secretaries to get you a limousine. But screaming didn’t make any difference at all to the problems that Arnold now faced. The computer didn’t care if it was screamed at. The power network didn’t care if it was screamed at. Technical systems were completely indifferent to all this explosive human emotion. If anything, screaming was counterproductive, because Arnold now faced the virtual certainty that Nedry wasn’t coming back, which meant that Arnold himself had to go into the computer code and try and figure out what had gone wrong. It was going to be a painstaking job; he’d need to be calm and careful.

Because women tend to turn their anger inward and blame themselves, they tend to become depressed and their self-esteem is lowered. This, in turn, causes them to become more dependent and less willing to risk rejection or abandonment if they were to stand up for themselves by asserting their will, their opinions, or their needs. Men often defend themselves against hurt by putting up a wall of nonchalant indifference. This appearance of independence often adds to a woman's fear of rejection, causing her to want to reach out to achieve comfort and reconciliation. Giving in, taking the blame, and losing herself more in the relationship seem to be a small price to pay for the acceptance and love of her partner. As you can see, both extremes anger in and anger out-create potential problems. While neither sex is wrong in the way they deal with their anger, each could benefit from observing how the other sex copes with their anger. Most men, especially abusive ones, could benefit from learning to contain their anger more instead of automatically striking back, and could use the rather female ability to empathise with others and seek diplomatic resolutions to problems. Many women, on the other hand, could benefit from acknowledging their anger and giving themselves permission to act it out in constructive ways instead of automatically talking themselves out of it, blaming themselves, or allowing a man to blame them. Instead of giving in to keep the peace, it would be far healthier for most women to stand up for their needs, their opinions, and their beliefs.

There is risk, known and unknown, in all aspects of life. We often consider the loss of life the only serious risk. Unless we are genuinely aware, we calculate the danger arising from our own physical and emotional states and from external conditions based on incomplete information. If we believe we can manage those risks, we accept them. Whether these choices are born of delusion or reality comes out in the end.

The psychoanalyst W. R. Bion came up with the term containment to describe a mother’s ability to manage her baby’s pain. Remember, babyhood is not a time of bliss; it’s one of terror. As babies we are trapped in a strange, alien world, unable to see properly, constantly surprised at our bodies, alarmed by hunger and wind and bowel movements, overwhelmed by our feelings. We are quite literally under attack. We need our mother to soothe our distress and make sense of our experience. As she does so, we slowly learn how to manage our physical and emotional states on our own. But our ability to contain ourselves directly depends on our mother’s ability to contain us—if she had never experienced containment by her own mother, how could she teach us what she did not know? Someone who has never learned to contain himself is plagued by anxious feelings for the rest of his life, feelings that Bion aptly titled nameless dread. Such a person endlessly seeks this unquenchable containment from external sources—he needs a drink or a joint to “take the edge off” this endless anxiety. Hence my addiction to marijuana.

Minimizing the importance of transformed feelings makes Christian conversion less supernatural and less radical. It is humanly manageable to make decisions of the will for Christ. No supernatural power is required to pray prayers, sign cards, walk aisles, or even stop sleeping around. Those are good. They just don’t prove that anything spiritual has happened. Christian conversion, on the other hand, is a supernatural, radical thing. The heart is changed. And the evidence of it is not just new decisions, but new affections, new feelings.

Folding her arms and closing her eyes, Hatsumi sank back into the corner of the seat. Her small gold earrings caught the light as the taxi swayed. Her midnight blue dress seemed to have been made to match the darkness of the cab. Every now and then her thinly daubed, beautifully formed lips would quiver slightly as if she had caught herself on the verge of talking to herself. Watching her, I could see why Nagasawa had chosen her as his special companion. There were any number of women more beautiful than Hatsumi, and Nagasawa could have made any of them his. But Hatsumi had some quality that could send a tremor through your heart. It was nothing forceful. The power she exerted was a subtle thing, but it called forth deep resonances. I watched her all the way to Shibuya, and wondered, without ever finding an answer, what this emotional reverberation that I was feeling could be. It finally hit me some dozen or so years later. I had come to Santa Fe to interview a painter and was sitting in a local pizza parlor, drinking beer and eating pizza and watching a miraculously beautiful sunset. Everything was soaked in brilliant red—my hand, the plate, the table, the world—as if some special kind of fruit juice had splashed down on everything. In the midst of this overwhelming sunset, the image of Hatsumi flashed into my mind, and in that moment I understood what that tremor of the heart had been. It was a kind of childhood longing that had always remained—and would forever remain—unfulfilled. I had forgotten the existence of such innocent, all-but-seared-in longing: forgotten for years to remember what such feelings had ever existed inside of me. What Hatsumi had stirred in me was a part of my very self that had long lain dormant. And when the realization struck me, it aroused such sorrow I almost burst into tears. She had been an absolutely special woman. Someone should have done something—anything—to save her. But neither Nagasawa nor I could have managed that. As so many of those I knew had done, Hatsumi reached a certain stage in her life and decided—almost on the spur of the moment—to end it. Two years after Nagasawa left for Germany, she married, and two years after that she slashed her wrists with a razor blade. It was Nagasawa, of course, who told me what had happened. His letter from Bonn said this: “Hatsumi’s death has extinguished something. This is unbearably sad and painful, even to me.” I ripped his letter to shreds and threw it away. I never wrote to him again.

You won’t stop until you have all of me, will you? My body, my blood, my trust…and still you want more.” He knew of what I spoke and his reply was immediate. “I want your heart the most. Above all else. You’re exactly right, I won’t stop until I have it.” Tears began to slide down my cheeks, because I couldn’t hold the truth back anymore. I didn’t know how I’d managed to hold it back this long. “You have it already. So now you can stop.” His whole body stilled. “You mean that?” Uncertainty but also growing emotion filled his eyes as they bore into mine. I nodded, mouth too dry to speak. “Say it. I need to hear the words. Tell me.” I licked my lips and cleared my throat. It took three times, but finally my voice returned. “I love you, Bones.” A weight seemed to lift from me I hadn’t known was there. Funny how much I’d feared something that shouldn’t have frightened me at all. “Again.” He started to smile, and a beautiful, pure joy filled up the emptiness I’d carried my entire life. “I love you.” He kissed my forehead, cheeks, eyelids, and chin, feather-soft brushes that had the impact of a locomotive. “Once more.” The request was muffled by his mouth on mine and I breathed the words into him. “I love you.” Bones kissed me until my head reeled and everything tilted even though I was lying flat. He only paused long enough to whisper onto my lips, “It was well worth the wait.

Women may come to the recovery process to "fix" their relationships, but what they end up learning is how to rescue and restore themselves. Many women believe, and you may too, that they need to speak and act differently so their partner behaves more favorably toward them. If your partner blames you for what "you made him do to you," over time you will end up blaming yourself. Your task is to realize that you are not responsible for his abusive behavior. Women tend to work hard to avoid being hurt or to seop their partners from abusing them, but they aren't successful. You cannot make your partner abuse you and you can't make him not abuse you. These are his choices and his alone. The task is to refocus on yourself and your recovery.

provides American business with the only reliable domestic market in the world. Schools train individuals to respond as a mass. Boys and girls are drilled in being bored, frightened, envious, emotionally needy, generally incomplete. A successful mass production economy requires such a clientele. A small business, small farm economy like that of the Amish requires individual competence, thoughtfulness, compassion, and universal participation; our own requires a managed mass of leveled, spiritless, anxious, familyless, friendless, godless, and obedient people who believe the difference between Cheers and Seinfeld is a subject worth arguing about.

The really painful surprise is that so many people based their hopes on his words, rather than on the record of his deeds. What that means is that, even if we somehow manage to survive this man’s reckless economic policies at home and his potentially fatal foreign policy actions and inactions, the gullibility and fecklessness of those voters who put him in the White House will still be there to be exploited by the next master of glib demagoguery and emotional images, who can lead us into another vortex of dangers, from which there is no guarantee that we will emerge as a free people or even as a viable society.

Some individuals have what can be considered to be an ‘abusive personality.’ Although they can be somewhat charming at times and sometimes manage to put on a false front in public when it is absolutely necessary, their basic personality is characterized by: 1. A need to dominate and control others 2. A tendency to blame others for all their problems and to take all their frustrations out on other people. 3. Verbal abuse 4. Frequent emotional and sometimes physical outbursts, and 5. An overwhelming need to retaliate and hurt other for real and imagined slights or affronts They insist on being ‘respected’ while giving no respect to others. Their needs are paramount, and they show a blatant disregard for the needs and feelings of others. These people wreak havoc with the lives of nearly every person they come in contact with. They verbally abuse their coworkers or employees, they are insulting and obnoxious to service people, they constantly blame others when something goes wrong. When this type of person becomes intimately involved with a partner, there is absolutely nothing that partner can do to prevent abuse from occurring. Their only hope is to get as far away from the person as possible.

No matter how good you get at reframing, the single most important rule about managing the interaction is this: You can’t move the conversation in a more positive direction until the other person feels heard and understood. And they won’t feel heard and understood until you’ve listened. When the other person becomes highly emotional, listen and acknowledge. When they say their version of the story is the only version that makes sense, paraphrase what you’re hearing and ask them some questions about why they think this. If they level accusations against you, before defending yourself, try to understand their view. Whenever you feel overwhelmed or unsure how to proceed, remember that it is always a good time to listen.

We are afraid of what we will do to others, afraid of the rage that lies in wait somewhere deep in our souls. How many human beings go through the world frozen with rage against life! This deeply hidden inner anger may be the product of hurt pride or of real frustration in office, factory, clinic, or home. Whatever may be the cause of our frozen rage (which is the inevitable mother of depression), the great word of hope today is that this rage can be conquered and drained off into creative channels … …What should we do? We should all learn that a certain amount of aggressive energy is normal and certainly manageable in maturity. Most of us can drain off the excess of our angry feelings and destructive impulses in exercise, in competitive games, or in the vigorous battles against the evils of nature and society. We also must realize that no one will punish us for the legitimate expression of self-assertiveness and creative pugnacity as our parents once punished us for our undisciplined temper tantrums. Furthermore, let us remember that we need not totally repress the angry part of our nature. We can always give it an outlet in the safe realm of fantasy. A classic example of such fantasy is given by Max Beerborn, who made a practice of concocting imaginary letters to people he hated. Sometimes he went so far as to actually write the letters and in the very process of releasing his anger it evaporated. As mature men and women we should regard our minds as a true democracy where all kinds of ideas and emotions should be given freedom of speech. If in political life we are willing to grant civil liberties to all sorts of parties and programs, should we not be equally willing to grant civil liberties to our innermost thoughts and drives, confident that the more dangerous of them will be outvoted by the majority within our minds? Do I mean that we should hit out at our enemy whenever the mood strikes us? No, I repeat that I am suggesting quite the reverse—self-control in action based upon (positive coping mechanisms such as) self expression in fantasy.

Then someone else appeared from the crowd, and Annabeth's vision tunneled. Percy smiled at her-that sarcastic, troublemaker's smile that had annoyed her for years but eventually had become endearing. His sea-green eyes were as gorgeous as she remembered. His dark hair was swept to one side, like he'd just come from a walk on the beach. He looked even better than he had six months ago-tanner and taller, leaner and more muscular. Annabeth was to stunned to move. She felt that if she got any closer to him, all the molecules in her body might combust. She'd secretly had a crush on him sonar they were twelve years old. Last summer, she'd fallen for him hard. They'd been a happy couple together for four months-and then he'd disappeared. During their separation, something had happened to Annabeth's feelings. They'd grown painfully intense-like she'd been forced to withdraw from a life-saving medication. Now she wasn't sure which was more excruciating-living with that horrible absence, or being with him again... Annabeth didn't mean to, but she surged forward. Percy rushed toward her at the same time. The crowds tensed. Some reach d for swords that weren't there. Percy threw his arms around her. They kissed, and for a moment nothing else mattered. An asteroid could have hit the planet and wiped out all life, Annabeth wouldn't have cared. Percy smelled of ocean air. His lips were salty. Seaweed Brain, she thought giddily. Percy pulled away and studied her face. "Gods, I never thought-" Annabeth grabbed his wrist and flipped him over her shoulder. He slammed into the stone pavement. Romans cried out. Some surged forward, but Reyna shouted, "Hold! Stand down!" Annabeth put her knee on Percy's chest. She pushed her forearm against his throat. She didn't care what the Romans thought. A white-hot lump of anger expanded in her chest-a tumor of worry and bitterness that she'd been carrying around since last autumn. "Of you ever leave me again," she said, her eyes stinging, "I swear to all the gods-" Percy had the nerve to laugh. Suddenly the lump of heated emotions melted inside Annabeth. "Consider me warned," Percy said. "I missed you, too." Annabeth rose and helped him to his feet. She wanted to kiss him again SO badly, but she managed to restrain herself. Jason cleared his throat. "So, yeah…It's good to be back…" "And this is Annabeth," Jason said. "Uh, normally she doesn't judo-flip people.

When clients relinquish symptoms, succeed in achieving a personal goal, or make healthier choices for themselves, subsequently many will feel anxious, guilty, or depressed. That is, when clients make progress in treatment and get better, new therapists understandably are excited. But sometimes they will also be dismayed as they watch the client sabotage her success by gaining back unwanted weight or missing the next session after an important breakthrough and deep sharing with the therapist. Thus, loyalty and allegiance to symptoms—maladaptive behaviors originally developed to manage the “bad” or painfully frustrating aspects of parents—are not maladaptive to insecurely attached children. Such loyalty preserves “object ties,” or the connection to the “good” or loving aspects of the parent. Attachment fears of being left alone, helpless, or unwanted can be activated if clients disengage from the symptoms that represent these internalized “bad” objects (for example, if the client resolves an eating disorder or terminates a problematic relationship with a controlling/jealous partner). The goal of the interpersonal process approach is to help clients modify these early maladaptive schemas or internal working models by providing them with experiential or in vivo re-learning (that is, a “corrective emotional experience”). Through this real-life experience with the therapist, clients learn that, at least sometimes, some relationships can be different and do not have to follow the same familiar but problematic lines they have come to expect.

The left side of my brain had been shut down like a damaged section of a spinship being sealed off, airtight doors leaving the doomed compartments open to vacuum. I could still think. Control of the right side of my body soon returned. Only the language centers had been damaged beyond simple repair. The marvelous organic computer wedged in my skull had dumped its language content like a flawed program. The right hemisphere was not without some language—but only the most emotionally charged units of communication could lodge in that affective hemisphere; my vocabulary was now down to nine words. (This, I learned later, was exceptional, many victims of CVAs retain only two or three.) For the record, here is my entire vocabulary of manageable words: fuck, shit, piss, cunt, goddamn, motherfucker, asshole, peepee, and poopoo;

I believe that a new philosophy will be created by those who were born after Hiroshima which will dramatically change the human condition. It will have these characteristics: (1) It will be scientific in essence and science-fiction in style. (2) It will be based on the expansion of consciousness, understanding and control of the nervous system, producing a quantum leap in intellectual efficiency and emotional equilibrium. (3) Politically it will stress individualism, decentralization of authority, a Iive-and-let-Iive tolerance of difference, local option and a mind-your-own-business libertarianism. (4) It will continue the trend towards open sexual expression and a more honest, realistic acceptance of both the equality of and the magnetic difference between the sexes. The mythic religious symbol will not be a man on a cross but a man-woman pair united in higher love communion. (5) It will seek revelation and Higher Intelligence not in formal rituals addressed to an anthropomorphic deity, but within natural processes, the nervous system, the genetic code, and without, in attempts to effect extra-planetary communication. (6) It will include practical, technical neurological psychological procedures for understanding and managing the intimations of union-immortality implicit in the dying process. (7) The emotional tone of the new philosophy will be hedonic, aesthetic, fearless, optimistic, humorous, practical, skeptical, hip. We are now experiencing a quiescent preparatory waiting period. Everyone knows something is going to happen. The seeds of the Sixties have taken root underground. The blossoming is to come.

When I consider the men (like my father) I have treated in psychotherapy, I recognize the challenge I face as a counselor. These men are in counseling due to an insistent wife, troubled child or their own addiction. They suffer a lack of connection with the people they say they love most. Chronically accused of being over controlling or emotionally absent, they feel at sea when their wives and children claim to be lonely in their presence. How can these people feel “un-loved” when (from his perspective) he has dedicated his life to their welfare? Some of these men will express their lack of vitality and emotional engagement though endless service. They are hyperaware of the moods, needs and prefer-ences of loved ones, yet their self-neglect can be profound. This text examines how a lack of secure early attachment with caregivers can result in the tendency to self-abandon while managing connections with significant others. Their anxiety and distrust of the connection of others will manifest in anxious monitoring, over-giving, passive aggressive approaches to anger and chronic worry. For them, failure to anticipate and meet the needs of others equals abandonment.

Those on the far right I came to know felt two things. First, they felt the deep story was true. Second, they felt that liberals were saying it was not true, and that they themselves were not feeling the right feelings. Blacks and women who were beneficiaries of affirmative action, immigrants, refugees, and public employees were not really stealing their place in line, liberals said. So don't feel resentful. Obama's help to these groups was not really a betrayal, liberals said. The success of those who cut ahead was not really at the expense of white men and their wives. In other words, the far right felt that the deep story was their real story and that there was a false PC cover-up of that story. They felt scorned. "People think we're not good people if we don't fee sorry for blacks and immigrants and Syrian refugees," one man told me. "But I am a good person and I don't feel sorry for them." With the cover-up, as my new friends explained to me, came the need to manage the appearance of their real feelings and even, to some extent, the feelings themselves. They didn't have to do this with friends, neighbors, and family. But they realized that the rest of America did not agree. ("I know liberals want us to feel sorry for blacks. I know they think they are so idealistic and we aren't," one woman told me.) My friends on the right felt obliged to try to modify their feelings, and they didn't like having to do that; they felt under the watchful eye of the "PC police." In the realm of emotions, the right felt like they were being treated as the criminals, and the liberals had the guns.

Start with very small experiments. When anger arises, stop! What is the hurry? When you feel hatred, wait! There should be some interval. Reply only when you are fully conscious – not until that. You will find that all that is sinful in life has fallen away from you; all that is wrong is banished forever. You will suddenly discover, there is no need to respond to anger. Perhaps you might feel like thanking the man who insults you. Because he has obliged you. He gave you an opportunity to awaken. Kabir has said stay near the one who is critical of you. Look after him and serve him who is abusing you because it is he who gives you the opportunity to awaken. All the occasions that drown you in unconsciousness can be turned into stepping stones to awareness if you wish so. Life is like a huge boulder lying in the middle of the road. Those who are foolish, see the stone as a barrier and turn back. For them the road is closed. Those who are clever, climb the stone and use it as a step. And the moment they make it a stepping stone greater heights are available to them. A seeker should keep in mind only one factor, and that is: to utilize each moment to awaken awareness. Then be it hunger or anger or lust or greed, every state can be utilized towards awareness.

I'll be right here. Good luck, or break a leg, or something.” As Jay and Gregory turned and headed into the crowd, my traitorous eyes returned to the corner and found another pair or eyes staring darkly back. I dropped my gaze for three full seconds, and then lifted my eyes again, hesitant. The drummer was still staring at me, oblivious to the three girls trying to win back his attention. He put up one finger at the girls and said something that looked like, “Excuse me.” Oh, my goodness. Was he...? Oh, no. Yes, he was walking this way. My nerves shot into high alert. I looked around, but nobody else was near. When I looked back up, there he was, standing right in front of me. Good gracious, he was sexy-a word that had not existed in my personal vocabulary until that moment. This guy was sexy like it was his job or something. He looked straight into my eyes, which threw me off guard, because nobody ever looked me in the eye like that. Maybe Patti and Jay, but they didn't hold my stare like he was doing now. He didn't look away, and I found that I couldn't take my gaze off those blue eyes. “Who are you?” he asked in a blunt, almost confrontational way. I blinked. It was the strangest greeting I'd ever received. “I'm...Anna.” “Right. Anna. How very nice.” I tried to focus on his words and not his luxuriously accented voice, which made everything sound lovely. He leaned in closer. “But who are you?” What did that mean? Did I need to have some sort of title or social standing to enter his presence? “I just came with my friend Jay?” Oh, I hated when I got nervous and started talking in questions. I pointed in the general direction of the guys, but he didn't take his eyes off me. I began rambling. “They just wrote some songs. Jay and Gregory. That they wanted you to hear. Your band, I mean. They're really...good?” His eyes roamed all around my body, stopping to evaluate my sad, meager chest. I crossed my arms. When his gaze landed on that stupid freckle above my lip, I was hit by the scent of oranges and limes and something earthy, like the forest floor. It was pleasant in a masculine way. “Uh-huh.” He was closer to my face now, growling in that deep voice, but looking into my eyes again. “Very cute. And where is your angel?” My what? Was that some kind of British slang for boyfriend? I didn't know how to answer without continuing to sound pitiful. He lifted his dark eyebrows, waiting. “If you mean Jay, he's over there talking to some man in a suit. But he's not my boyfriend or my angel or whatever.” My face flushed with heat and I tightened my arms over my chest. I'd never met anyone with an accent like his, and I was ashamed of the effect it had on me. He was obviously rude, and yet I wanted him to keep talking to me. It didn't make any sense. His stance softened and he took a step back, seeming confused, although I still couldn't read his emotions. Why didn't he show any colors? He didn't seem drunk or high. And that red thing...what was that? It was hard not to stare at it. He finally looked over at Jay, who was deep in conversation with the manager-type man. “Not your boyfriend, eh?” He was smirking at me now. I looked away, refusing to answer. “Are you certain he doesn't fancy you?” Kaidan asked. I looked at him again. His smirk was now a naughty smile. “Yes,” I assured him with confidence. “I am.” “How do you know?” I couldn't very well tell him that the only time Jay's color had shown mild attraction to me was when I accidentally flashed him one day as I was taking off my sweatshirt, and my undershirt got pulled up too high. And even then it lasted only a few seconds before our embarrassment set in.

Magnus, his silver mask pushed back into his hair, intercepted the New York vampires before they could fully depart. Alec heard Magnus pitch his voice low. Alec felt guilty for listening in, but he couldn’t just turn off his Shadowhunter instincts. “How are you, Raphael?” asked Magnus. “Annoyed,” said Raphael. “As usual.” “I’m familiar with the emotion,” said Magnus. “I experience it whenever we speak. What I meant was, I know that you and Ragnor were often in contact.” There was a beat, in which Magnus studied Raphael with an expression of concern, and Raphael regarded Magnus with obvious scorn. “Oh, you’re asking if I am prostrate with grief over the warlock that the Shadowhunters killed?” Alec opened his mouth to point out the evil Shadowhunter Sebastian Morgenstern had killed the warlock Ragnor Fell in the recent war, as he had killed Alec’s own brother. Then he remembered Raphael sitting alone and texting a number saved as RF, and never getting any texts back. Ragnor Fell. Alec felt a sudden and unexpected pang of sympathy for Raphael, recognizing his loneliness. He was at a party surrounded by hundreds of people, and there he sat texting a dead man over and over, knowing he’d never get a message back. There must have been very few people in Raphael’s life he’d ever counted as friends. “I do not like it,” said Raphael, “when Shadowhunters murder my colleagues, but it’s not as if that hasn’t happened before. It happens all the time. It’s their hobby. Thank you for asking. Of course one wishes to break down on a heart-shaped sofa and weep into one’s lace handkerchief, but I am somehow managing to hold it together. After all, I still have a warlock contact.” Magnus inclined his head with a slight smile. “Tessa Gray,” said Raphael. “Very dignified lady. Very well-read. I think you know her?” Magnus made a face at him. “It’s not being a sass-monkey that I object to. That I like. It’s the joyless attitude. One of the chief pleasures of life is mocking others, so occasionally show some glee about doing it. Have some joie de vivre.” “I’m undead,” said Raphael. “What about joie de unvivre?” Raphael eyed him coldly. Magnus gestured his own question aside, his rings and trails of leftover magic leaving a sweep of sparks in the night air, and sighed. “Tessa,” Magnus said with a long exhale. “She is a harbinger of ill news and I will be annoyed with her for dumping this problem in my lap for weeks. At least.” “What problem? Are you in trouble?” asked Raphael. “Nothing I can’t handle,” said Magnus. “Pity,” said Raphael. “I was planning to point and laugh. Well, time to go. I’d say good luck with your dead-body bad-news thing, but . . . I don’t care.” “Take care of yourself, Raphael,” said Magnus. Raphael waved a dismissive hand over his shoulder. “I always do.

TO MY MIND, THOUGH, there is a third development that has altered our parenting experience above all others, and that is the wholesale transformation of the child’s role, both in the home and in society. Since the end of World War II, childhood has been completely redefined. Today, we work hard to shield children from life’s hardships. But throughout most of our country’s history, we did not. Rather, kids worked. In the earliest days of our nation, they cared for their siblings or spent time in the fields; as the country industrialized, they worked in mines and textile mills, in factories and canneries, in street trades. Over time, reformers managed to outlaw child labor practices. Yet change was slow. It wasn’t until our soldiers returned from World War II that childhood, as we now know it, began. The family economy was no longer built on a system of reciprocity, with parents sheltering and feeding their children, and children, in return, kicking something back into the family till. The relationship became asymmetrical. Children stopped working, and parents worked twice as hard. Children went from being our employees to our bosses. The way most historians describe this transformation is to say that the child went from “useful” to “protected.” But the sociologist Viviana Zelizer came up with a far more pungent phrase. She characterized the modern child as “economically worthless but emotionally priceless.” Today parents pour more capital—both emotional and literal—into their children than ever before, and they’re spending longer, more concentrated hours with their children than they did when the workday ended at five o’clock and the majority of women still stayed home. Yet parents don’t know what it is they’re supposed to do, precisely, in their new jobs. “Parenting” may have become its own activity (its own profession, so to speak), but its goals are far from clear.

Here’s the short version of how to practice mindfuless: 1. Start with two minutes. For two minutes a day, direct your attention to your breath: the way the air comes into your body and your chest and belly expand, and the way the breath leaves your body and your chest and belly deflate. 2. The first thing that will happen is your mind will wander to something else. That’s normal. That’s healthy. That’s actually the point. Notice that your mind wandered, let those extraneous thoughts go—you can return to them as soon as the two minutes are up—and allow your attention to return to your breath. 3. Noticing that your mind wandered and then returning your attention to your breath is the real work of mindfulness. It’s not so much about paying attention to your breath as it is about noticing what you’re paying attention to without judgment, and making a choice about whether you want to pay attention to it. What you’re “mindful” of is both your breath and your attention to your breath. By practicing this skill of noticing what you’re paying attention to, you are teaching yourself to be in control of your brain, so that your brain is not in control of you. This regular two-minute practice will gradually result in periodic moments throughout the day when you notice what you’re paying attention to and then decide if that’s what you want to pay attention to right now, or if you want to pay attention to something else. What you pay attention to matters less than how you pay attention. This is a sideways strategy for weeding trauma out of your garden. It’s a way of simply noticing a weed and then deciding if you want to water it or not, pull it or not, fertilize it or not. The weed of trauma will gradually disappear as long as at least half the time you choose not to nurture it. And the more you choose to withdraw your protection from the trauma, the faster it will wither and die. Mindfulness is good for everyone and everything. It is to your mind what exercise and green vegetables are to your body. If you change only one thing in your life as a result of reading this book, make it this daily two-minute practice. The practice grants the opportunity to “cultivate deep respect for emotions,” differentiating their causes from their effects and granting you choice over how you manage them.

Having proven that solitary pleasures are as delicious as any others and much more likely to delight, it becomes perfectly clear that this enjoyment, taken in independence of the objectwe employ, is not merely of a nature very remote from what could be pleasurable to thatobject, but is even found to be inimical to that object’s pleasure: what is more, it may becomean imposed suffering, a vexation, or a torture, and the only thing that results from this abuse isa very certain increase of pleasure for the despot who does the tormenting or vexing; let usattempt to demonstrate this.”Voluptuous emotion is nothing but a kind of vibration produced in our soul by shockswhich the imagination, inflamed by the remembrance of a lubricious object, registers uponour senses, either through this object’s presence, or better still by this object’s being exposedto that particular kind of irritation which most profoundly stirs us; thus, our voluptuoustransport Ä this indescribable convulsive needling which drives us wild, which lifts us to thehighest pitch of happiness at which man is able to arrive Ä is never ignited save by twocauses: either by the perception in the object we use of a real or imaginary beauty, the beautyin which we delight the most, or by the sight of that object undergoing the strongest possiblesensation; now, there is no more lively sensation than that of pain; its impressions are certainand dependable, they never deceive as may those of the pleasure women perpetually feign andalmost never experience; and, furthermore, how much self-confidence, youth, vigor, healthare not needed in order to be sure of producing this dubious and hardly very satisfyingimpression of pleasure in a woman. To produce the painful impression, on the contrary,requires no virtues at all: the more defects a man may have, the older he is, the less lovable,the more resounding his success. With what regards the objective, it will be far more certainlyattained since we are establishing the fact that one never better touches, I wish to say, that onenever better irritates one’s senses than when the greatest possible impression has been produced in the employed object, by no matter what devices; therefore, he who will cause themost tumultuous impression to be born in a woman, he who will most thoroughly convulsethis woman’s entire frame, very decidedly will have managed to procure himself the heaviest possible dose of voluptuousness, because the shock resultant upon us by the impressionsothers experience, which shock in turn is necessitated by the impression we have of thoseothers, will necessarily be more vigorous if the impression these others receive be painful,than if the impression they receive be sweet and mild; and it follows that the voluptuousegoist, who is persuaded his pleasures will be keen only insofar as they are entire, willtherefore impose, when he has it in his power to do so, the strongest possible dose of painupon the employed object, fully certain that what by way of voluptuous pleasure he extractswill be his only by dint of the very lively impression he has produced.

The news filled me with such euphoria that for an instant I was numb. My ingrained self-censorship immediately started working: I registered the fact that there was an orgy of weeping going on around me, and that I had to come up with some suitable performance. There seemed nowhere to hide my lack of correct emotion except the shoulder of the woman in front of me, one of the student officials, who was apparently heartbroken. I swiftly buried my head in her shoulder and heaved appropriately. As so often in China, a bit of ritual did the trick. Sniveling heartily she made a movement as though she was going to turn around and embrace me I pressed my whole weight on her from behind to keep her in her place, hoping to give the impression that I was in a state of abandoned grief. In the days after Mao's death, I did a lot of thinking. I knew he was considered a philosopher, and I tried to think what his 'philosophy' really was. It seemed to me that its central principle was the need or the desire? for perpetual conflict. The core of his thinking seemed to be that human struggles were the motivating force of history and that in order to make history 'class enemies' had to be continuously created en masse. I wondered whether there were any other philosophers whose theories had led to the suffering and death of so many. I thought of the terror and misery to which the Chinese population had been subjected. For what? But Mao's theory might just be the extension of his personality. He was, it seemed to me, really a restless fight promoter by nature, and good at it. He understood ugly human instincts such as envy and resentment, and knew how to mobilize them for his ends. He ruled by getting people to hate each other. In doing so, he got ordinary Chinese to carry out many of the tasks undertaken in other dictatorships by professional elites. Mao had managed to turn the people into the ultimate weapon of dictatorship. That was why under him there was no real equivalent of the KGB in China. There was no need. In bringing out and nourishing the worst in people, Mao had created a moral wasteland and a land of hatred. But how much individual responsibility ordinary people should share, I could not decide. The other hallmark of Maoism, it seemed to me, was the reign of ignorance. Because of his calculation that the cultured class were an easy target for a population that was largely illiterate, because of his own deep resentment of formal education and the educated, because of his megalomania, which led to his scorn for the great figures of Chinese culture, and because of his contempt for the areas of Chinese civilization that he did not understand, such as architecture, art, and music, Mao destroyed much of the country's cultural heritage. He left behind not only a brutalized nation, but also an ugly land with little of its past glory remaining or appreciated. The Chinese seemed to be mourning Mao in a heartfelt fashion. But I wondered how many of their tears were genuine. People had practiced acting to such a degree that they confused it with their true feelings. Weeping for Mao was perhaps just another programmed act in their programmed lives. Yet the mood of the nation was unmistakably against continuing Mao's policies. Less than a month after his death, on 6 October, Mme Mao was arrested, along with the other members of the Gang of Four. They had no support from anyone not the army, not the police, not even their own guards. They had had only Mao. The Gang of Four had held power only because it was really a Gang of Five. When I heard about the ease with which the Four had been removed, I felt a wave of sadness. How could such a small group of second-rate tyrants ravage 900 million people for so long? But my main feeling was joy. The last tyrants of the Cultural Revolution were finally gone.

A woman named Cynthia once told me a story about the time her father had made plans to take her on a night out in San Francisco. Twelve-year-old Cynthia and her father had been planning the “date” for months. They had a whole itinerary planned down to the minute: she would attend the last hour of his presentation, and then meet him at the back of the room at about four-thirty and leave quickly before everyone tried to talk to him. They would catch a tram to Chinatown, eat Chinese food (their favourite), shop for a souvenir, see the sights for a while and then “catch a flick” as her dad liked to say. Then they would grab a taxi back to the hotel, jump in the pool for a quick swim (her dad was famous for sneaking in when the pool was closed), order a hot fudge sundae from room service, and watch the late, late show. They discussed the details over and over again before they left. The anticipation was part of the whole experience. This was all going according to plan until, as her father was leaving the convention centre, he ran into an old college friend and business associate. It had been years since they had seen each other, and Cynthia watched as they embraced enthusiastically. His friend said, in effect: “I am so glad you are doing some work with our company now. When Lois and I heard about it we thought it would be perfect. We want to invite you, and of course Cynthia, to get a spectacular seafood dinner down at the Wharf!” Cynthia’s father responded: “Bob, it’s so great to see you. Dinner at the wharf sounds great!” Cynthia was crestfallen. Her daydreams of tram rides and ice cream sundaes evaporated in an instant. Plus, she hated seafood and she could just imagine how bored she would be listening to the adults talk all night. But then her father continued: “But not tonight. Cynthia and I have a special date planned, don’t we?” He winked at Cynthia and grabbed her hand and they ran out of the door and continued with what was an unforgettable night in San Francisco. As it happens, Cynthia’s father was the management thinker Stephen R. Covey (author of The Seven Habits of Highly Effective People) who had passed away only weeks before Cynthia told me this story. So it was with deep emotion she recalled that evening in San Francisco. His simple decision “Bonded him to me forever because I knew what mattered most to him was me!” she said.5 One simple answer is we are unclear about what is essential. When this happens we become defenceless. On the other hand, when we have strong internal clarity it is almost as if we have a force field protecting us from the non-essentials coming at us from all directions. With Rosa it was her deep moral clarity that gave her unusual courage of conviction. With Stephen it was the clarity of his vision for the evening with his loving daughter. In virtually every instance, clarity about what is essential fuels us with the strength to say no to the non-essentials. Stephen R. Covey, one of the most respected and widely read business thinkers of his generation, was an Essentialist. Not only did he routinely teach Essentialist principles – like “The main thing is to keep the main thing the main thing” – to important leaders and heads of state around the world, he lived them.6 And in this moment of living them with his daughter he made a memory that literally outlasted his lifetime. Seen with some perspective, his decision seems obvious. But many in his shoes would have accepted the friend’s invitation for fear of seeming rude or ungrateful, or passing up a rare opportunity to dine with an old friend. So why is it so hard in the moment to dare to choose what is essential over what is non-essential?