The Happiness Project: How To Be Happier

Forgive an Accident. Which Is Harder Than It Sounds.

I’m working on my Happiness Project, and you could have one, too! Everyone’s project will look different, but it’s the rare person who can’t benefit. Join in—no need to catch up, just jump in right now. Each Friday’s post will help you think about your own happiness project.

One of my happiness-project resolutions is to “Forgive an accident.” Now, you might think, why should I try to forgive an accident? After all, if something is an accident, there’s nothing to forgive. Accidents happen, we all know that.

Yes, I know that. Accidents happen. But I still find it hard not to be annoyed—and to act annoyed—in the face of certain accidents. Reminding myself of my resolution helps me to respond in the right way.

Here are just two examples:

1. When we were flying to Kansas City to spend Christmas with my parents, my daughter lost her “functional appliance.” If you’re not current with the latest parlance of orthodontia, this is like a fancy retainer. My daughter is supposed to wear it at all times, except when she’s eating. We were on the plane, she took it out to eat, and the next time she looked for it, it was gone. We all looked, couldn’t find it. We think it must’ve been thrown away when the stewardess took her food tray.

I was annoyed: She wouldn’t be able to wear this thing again until we were back in New York and had managed to replace it; getting a new one would be expensive; it would be inconvenient.

2. Recently, my husband left his wallet in a cab. The second he reached the sidewalk, he realized he didn’t have his wallet, and he raced down the street to stop the cab, but it was gone. He waited anxiously for two days before he had to admit to himself that it really wasn’t coming back. Before that, however, we had to cancel our credit cards.

I was annoyed: We’d put a lot of recurrent and online charges on one of the lost cards, so that number had to replaced many times, by me.

In each situation, I could feel the accident-causer bracing against my possible annoyance, and it was very, very hard to resist the temptation to say things like “You should’ve been more careful!,” “Now we’re going to have all this hassle to fix this!,” “How could you have not noticed that you didn’t know where it was?,” etc. But I realized—what was the point? My daughter felt terrible, my husband felt terrible. In general, they’re both very responsible. My daughter had never lost her F.A. before, and my husband had never lost a wallet before. They obviously hadn’t done these things on purpose. Why make a bad situation worse?

In each case, once the moment passed, I was very glad that I reacted mildly. (I even came up with a good idea about credit cards: Now we have a card that never leaves the house that we use for online charges.) When you’re feeling bad about something you’ve done, it’s awful when someone adds to that feeling—you feel defensive, resentful, and misunderstood. I didn't want to cause that.

Also, one of my Personal Commandments is to Act the way I want to feel; although we think we act because of the way we feel, in fact, we often feel because of the way we act. By acting calm and forgiving, I help myself to feel calm and forgiving, instead of annoyed.

The resolution would be more accurately phrased as “Let go of an accident” or “Forget an accident,” but somehow I need the little extra kick supplied by the word “forgive.”

How about you? Have you ever felt tempted to react harshly to something someone did, even though it was an accident?

* I loved this little video on Gimundo—especially because I’ve been thinking a lot lately about how to use photographs to keep happiness-project resolutions like “Take time for projects” and “Be a treasure house of happy memories." The Black Lake Island project and Taking tourist photos of my own romance, for example, both use photographs.

* I send out short monthly newsletters that highlight the best of the previous month’s posts to about 24,000 subscribers. If you’d like to sign up, click here or e-mail me at grubin, then the “at” sign, then gretchenrubin dot com. (sorry about that weird format—trying to to thwart spammers.) Just write “newsletter” in the subject line. It’s free.

A Constructive Way To Deal With Anger

One of my personal major, constant happiness challenges is trying to deal constructively with feelings of anger and irritability. Yesterday morning, my father-in-law mentioned a strategy that he recommends: When a person does something that annoys him (or whatever the negative emotion might be), he recalls a situation in which he made the same mistake himself. That makes him less angry, more understanding.

This strategy doesn’t work well for everyone, however. Some people, my father-in-law observed, are able to do this effectively, but for others, the recognition that they’ve behaved similarly doesn’t translate into greater understanding or forgiveness. And a third category isn’t able to see any parallels at all—to these folks, they must have had a good reason to have acted the way they did, and the mistakes others make are inexcusable.

I tried to apply this strategy myself. Here’s a small thing, but a recurrent source of anger in my life: My husband’s failure to answer my e-mails dealing with logistics. “Can we have dinner with so-and-so on June 22?” “Do you leave for London on the 3rd or the 4th?” “Did you reschedule the orthodontist’s appointment?” These e-mails just don’t get answered. It drives me nuts.

I’ve tackled this problem in lots of ways. I’ve tried working on the logistical side, and I’ve tried working on my mental-attitude side. But I had never thought to try to put myself in my husband’s place and ask myself, “Do I fail to answer people’s logistical e-mails?” The answer to that question is a resounding yes. I often procrastinate on doing exactly this kind of work. I just can’t face the kind of systematic thinking, checking, and replying that it takes.

OK. I think I do understand better now. Does it makes me less angry? Actually, I think it does. It also reminds me that I should do a better job of answering other people's logistical e-mails.

* Penelope Trunk has a fascinating post about how to decide where to live. This is a complicated, difficult, and extremely important decision that has a lot of significance for your happiness.

* Considering doing your own happiness project or have some ideas to share? Join the discussions on the Facebook Page to swap insights, strategies, and experiences.

Eight Tips for Conquering Anger and Irritability

Every Wednesday is Tip Day.
This Wednesday: Eight tips for conquering anger and irritability.

Hah. It’s really quite preposterous for me to offer up a tips list on this subject. A tendency to fly off the handle is one of my most disagreeable and persistent traits and something I battle with—largely unsuccessfully—every day. For me, anger is the most tempting of the seven deadly sins. At best, you could describe me as "edgy."

This list shows the strategies I try to use to keep myself patient and mild-mannered, but I certainly can’t claim that they’ve been wholly successful. I still lose my temper far too often; however, I do think I’m doing a better job than I would be if I weren’t following these tips:

1. Pay attention to my body. Being too cold, too hot, and, especially, too hungry makes me far more irritable.

2. Don’t drink. I basically gave up drinking because alcohol makes me so belligerent.

3. Acknowledge the reality of other people’s feelings (usually this arises with my husband or daughters). Instead of snapping back answers like “I don’t want to hear a lot of whining” or “It’s not that big a deal,” I try to show that I understand what someone is saying.

4. Be realistic. For instance, I often get irritated when someone interrupts me when I’m reading—but I should know better than to try to read the newspaper during my daughters’ Saturday morning breakfast. Of course I’m going to get interrupted.

5. Don’t expect praise or appreciation. I often feel irritated when someone (usually my husband) doesn’t notice and praise some effort on my part. For example, when I went out of town last week, I got my older daughter completely organized for a field trip before I left. I snapped at my husband because he didn’t appreciate this Herculean accomplishment on my part. 

6. Squelch my reaction. Not expressing anger often allows it to dissipate. I have trouble with this in person but often manage to do it if it involves e-mail; the deliberate effort of writing an irritated e-mail often gives me the opportunity to decide not to send it. I find it tougher to bite back an angry retort—but I’m working on it. When I can manage, acting the way I want to feel always helps me to change my feelings.

7. Make a joke. OK, some of these strategies are more fantasy than reality, but on the rare occasion when I do manage to make a joke during a moment of irritation, it works beautifully to lighten the mood.

8. Try not to be defensive. Many of my most harsh reactions are triggered by some kind of accusation—that I did something wrong, that I did something rude, that I screwed up in some way. If I can admit to fault or let it go, I can lighten my anger. My anger is tied to my pride, and pride is something I've been thinking a lot about lately.

In my case, as this list shows, anger stems from a tendency toward perfectionism. I want to control things, have events unfold exactly as I want, have people behave exactly as I direct, and get lots of credit for everything I do. Surprise! That’s not how the world works.

What strategies have I missed? What helps you defuse anger and irritability? I need more help!

* My friend and blogging mentor Jonathan Fields has two excellent blogs: Awake at the Wheel, which has a lot of great material of general interest, and Career Renegade, which is more focused on work and career. Jonathan's book, Career Renegade: How To Make a Great Living Doing What You Love, has gotten a lot of buzz.

* Considering doing your own happiness project or have some ideas to share? Join the discussions on the Facebook Page to swap insights, strategies, and experiences. Also, people who want to start happiness-project groups have started to post their cities, so if you're interested in joining or starting a group, look there.

Happiness Myth No. 3: Venting Anger Relieves It

For the first time since I started this blog three years ago, I'm skipping the Wednesday Tips in order to bring you this series on the happiness myths. Each day for two weeks, I’m debunking one “happiness myth” that I believed before I started my happiness project. Yesterday I wrote about Myth No. 2: Nothing Changes a Person's Happiness Level Much.

Happiness Myth No. 3: Venting anger relieves it.

Wrong. Contrary to popular notion, aggressive "venting" doesn’t relieve bad feelings but fuels them. Studies show that blowing up, punching a pillow, yelling, or slamming doors makes you feel worse, not better.

Although we think we act because of the way we feel, in fact, we often feel because of the way we act. For example, studies show that even an artificially induced smile brings about happier emotions, and a recent experiment suggested that people who use Botox are less prone to anger because they can’t make angry faces. Philosopher and psychologist William James explained: “Action seems to follow feeling, but really action and feeling go together; and by regulating the action, which is under the more direct control of the will, we can indirectly regulate the feeling, which is not.”

Although this “fake it ‘till you feel it” strategy might seem fake or inauthentic, I’ve found it to be almost creepily effective. You really can change your emotions. It takes great presence of mind, and a lot of self-discipline, but whenever I can manage to act lighthearted or friendly or receptive to criticism or whatever is the opposite of my grouchy, gruff, defensive instinct in the moment, I really transform my mood.

Bottom line: If you’re feeling angry or sad, instead of expressing negative emotions in a dramatic way, try to act the way you wish you felt by finding a calm way to express your feelings—or take steps to distract yourself.

For a discussion of the catharsis hypothesis, check out “The Uses of Adversity” chapter in Jonathan Haidt’s terrific book, The Happiness Hypothesis.

* I always find a lot that interests me on Marginal Revolution.

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