Excerpt from Elisha Catts.
Have you walked into a room and suddenly felt like you don’t fit in? Perhaps you’ve been the only woman in a male-dominated field, or the only guy wearing a suit while everyone is in jeans. Perhaps the difference has been internal rather than external—a subtle feeling that everyone else is connecting and you don’t quite “click.”
These experiences can make you question whether you belong—in your workplace, among your friends, in a room of strangers, and even in your own home. They can leave you feeling empty, hurt, and even questioning your purpose in life.
The missing link in situations like these is having a sense of belonging—knowing that there is space for you, the real you, in every place you walk into.
World-renowned author and researcher, Brene Brown, says this about belonging:
“A deep sense of love and belonging is an irreducible need of all people. We are biologically, cognitively, physically, and spiritually wired to love, to be loved, and to belong. When those needs are not met, we don’t function as we were meant to. We break. We fall apart. We numb. We ache. We hurt others. We get sick.” —Brene Brown.
Belonging is an intrinsic need for all humanity. Without a confident sense of belonging, we stumble around and end up settling for something far more dangerous to our well-being, acceptance.
Fitting in to find acceptance
The greatest imitator of belonging is acceptance. It is easy to believe that if people accept you and your lifestyle that equals belonging. This simply isn’t true. Belonging, despite its name, isn’t found in an external location. Belonging and acceptance are two entirely separate entities.
Acceptance is pursued through the act of “fitting in”—choosing to act the way others would expect, want, or even need you to act. Acceptance-seeking can only be satisfied when the desired response of the people you are trying to fit-in with is achieved. The challenge that comes from acceptance-seeking is that you end up on a roller coaster of emotions, dictated by another person’s approval.
Not only is this unhealthy because you are compromising or burying your very own identity, but it is dangerous because you have no control over the approval of others. You are putting your entire well-being into the fickle whims of other humans.
The major division between acceptance and belonging is that belonging doesn’t come from without, it begins from within.
Author Parker Palmer writes, “Long before community assumes external shape and form, it must exist within you.”
Before community, and that elusive sense of belonging can exist, it must take shape inside you. I’ve heard it said that one must find belonging within oneself, but I believe it is far more than that.
First, you have to find your self.
The first step on the journey of belonging is to discover who you are, and stop believing that belonging is given to you by somebody else or something else.
Find your “onlyness”
An author on TEDideas wrote that belonging is found when we discover our “onlyness”—the very things that make us unique. Onlyness is the sum of your personality, your history, your hopes, your loves, and all that you are; it is the essence of you.
Finding your onlyness is a journey, not a destination. A person doesn’t wake up and suddenly know the beginning, end and in-between of their self. It takes time, and a multitude of experiences, good and bad, that begin to shape the unique facets of your soul. And honestly, the journey isn’t always easy or pleasant.
Sometimes it requires that you learn some harsh realities of life. Other times, it might mean you need to stop sabotaging yourself and get out of your own way.
Brene Brown describes this process as walking through a wilderness. It’s wild and sometimes incredibly uncomfortable.
“Belonging so fully to yourself that you’re willing to stand alone is a wilderness–an untamed, unpredictable place of solitude and searching. It is a place as dangerous as it is breathtaking, a place as sought after as it is feared. The wilderness can often feel unholy because we can’t control it, or what people think about our choice of whether to venture into that vastness or not. But it turns out to be the place of true belonging, and it’s the bravest and most sacred place you will ever stand.” —Brené Brown
What is belonging?
Brene Brown is an expert on the subject of belonging. She describes it as, “the innate human desire to be part of something larger than us.” But it extends beyond that to something internal as well. It is the willingness to bravely acknowledge we belong to something greater than ourselves, and that our belonging isn’t dependent on our actions or the approval of others. It simply is our human right.
Belonging is in direct contrast to fitting in. It has roots that go deep and are unshakeable, whereas acceptance is shallow and fickle. Belonging brings emotional security, but acceptance-seeking is undependable ground that is constantly shifting beneath you.
A true sense of belonging comes when you can be unapologetically you, and know there is a place for you in the world that isn’t dependent on whether people accept you or reject you. It is also a place where growth happens—because you can be vulnerable about your own weaknesses, without shame, and choose to learn from others and improve in those areas.
When you walk confidently and humbly in this way, you build trust in your relationships because the people in your life are secure in knowing the truth of who you are. This establishes strong bonds within your relationships. If you are simply trying to fit in, it compromises your own personal integrity and erodes trust and emotional connections.
Belonging is not dependent on others
A common misconception is that it is up to other people to make you feel like you belong. Belonging begins with the willingness to stand alone and take ownership of your own life and decisions.
Does this mean you should never take into account the thoughts and feelings of others? Of course not. But believing that you have to be someone else to belong will never work.
The reality is no one is perfect. While you’re berating yourself for having a messy house, just remember, there’s someone breathing a sigh of relief, because their house is messy too—and you just reminded them that we’re all imperfect, together.
Despite our greatest desires, other humans have a great BS detector. When we attempt to project ourselves as someone that we’re not, it will be known, even if it’s intangible. True relationships and belonging cannot be built on a lie.
Belonging can be developed
To overcome the desire to settle for acceptance, we all must push past years of conditioning by our peers and the world around us. We are constantly told that we need some product, some look, something, to make us who the world wants us to be; when all we really need is to be ourselves.
However, we can use this to our advantage by recognizing that everyone else feels the way we do. Everyone is afraid of being rejected. Everyone is afraid of not fitting in. Turn this upside down. Accept everyone. Treat everyone like you would want to be treated. Invite them to belong as their true selves.
Even if you don’t feel like you belong yet, you can practice by inviting others to belong. You can accept others for who they are, in every different situation you walk into. While belonging starts with taking a deep look at who you are, it also takes form as you make space for other people to really be themselves too. The more you make space for others’ unique-ness, the easier it becomes for you to hold space for yourself.
Regardless of where you start, searching for a sense of belonging is a natural human experience. It is integral to our lives and is part of everything we do. So whether you start by helping others or diving into personal introspection, remember that belonging is already yours. You belong just as you are. Right where you are. You don’t need anyone or anything else to give you a sense of belonging.
Did you know that there are over 7 billion people in the world? But there is only one you. You have a place on this earth that no one can take away. You have experiences and knowledge that are uniquely yours. All of who you are—your onlyness—cannot be replicated. Whether others choose to accept you or not, you can bring yourself to the table with the confidence that you belong, right where you are and just as you are, simply because you are.
So walk out into the world, your workplace, and your relationships with the confidence of knowing that you belong. Because you really do.
 Brené Brown (2010). “The Gifts of Imperfection: Let Go of Who You Think You’re Supposed to Be and Embrace Who You Are”, p.40, Simon and Schuster
Mother Teresa (2010). “Where There Is Love, There Is God: A Path to Closer Union with God and Greater Love for Others”, p.329
|By Madisyn Taylor|
Saying Yes to the universe opens the gate to receiving what your soul really wants.
The hardest thing about saying yes to the universe is that it means accepting everything life puts in front of us. Most of us have a habit of going through our days saying no to the things we don’t like and yes to the things we do, and yet, everything we encounter is our life.
We may be afraid that if we say yes to the things we don’t like, we will be stuck with them forever, but really, it is only through acknowledging the existence of what’s not working for us that we can begin the process of change. So saying yes doesn’t mean indiscriminately accepting things that don’t work for us. It means conversing with the universe, and starting the conversation with a very powerful word–yes.
When we say yes to the universe, we enter into a state of trust that whatever our situation is, we can work with it. We express confidence in ourselves, and the universe, and we also express a willingness to learn from whatever comes our way, rather than running and hiding when we don’t like what we see.
The question we might ask ourselves is what it will take for us to get to the point of saying yes. For some of us, it takes coming up against something we can’t ignore, escape, or deny, and so we are left no choice but to say yes. For others, it just seems a natural progression of events that leads us to making the decision to say yes to life.
The first step to saying yes is realizing that in the end it is so much easier than the alternative. Once we understand this, we can begin examining the moments when we resist what is happening, and experiment with occasionally saying yes instead.
It might be scary at first, and even painful at times, but if we continue to say yes to every moment through the process, we will discover the joy of being in a positive conversation with a force much bigger than ourselves.
By Deb Geyer | Chief Responsibility Officer, Stanley Black & Decker
The benefits of the Fourth Industrial Revolution (4IR) draw closer. They’re starting to feel real, almost within reach, promising greater value that extends across the business community and touches all levels of society. Which means we’re at the point where we could take them for granted and miss out entirely. Fully realizing the potential of 4IR will require a more inventive, inclusive approach to talent development, and some serious unlearning of outmoded ways, paired with learning contemporary methods. Today, even as 10 million global manufacturing jobs remain unfilled due to gaps in skills and education – gaps that will only widen as Industry 4.0 technologies advance – the 4IR future requires all of us to unlearn and relearn in order to create new paths forward.
As you think about the changes your organization will need to make to compete and grow in this shifting environment, here are a few insights based on our own journey.
Make unlearning and relearning part of your talent roadmap
Any upskilling roadmap today must build human capital through personalized learning and continual development. Learning needs to be ubiquitous, part of the job. In our case, the learning mix includes advanced vocational training, STEAM education, a certification programme specifically designed for our workforce, and new maker spaces – hands-on innovation environments that offer a wide range of equipment for training, upskilling and hackathons.
But we have found the paired “unlearning and relearning” opportunities we are creating are in some aspects more powerful, and are accelerating overall growth in unexpected ways. For example, at our Lighthouse Facility in Jackson, Tennessee, we are pairing people who are early in their career with experienced employees to accelerate mutual unlearning and relearning in areas such as human-machine interfaces, connecting digital and engineering disciplines across generations. It’s a collaborative model worthy of replication in the 4IR future.
The multiplier effect from such an intensified focus on development is clear. A shop-floor operator named Lana, who works in a different area of the Jackson facility, stands out in this regard. Lana not only embraced her training, she also began training the other operators in her area. She also took it upon herself to optimize the way all of the machines were set up.
Imagine collaborative co-mentoring models and employees like Lana emerging at scale, and you begin to see how an unlearning-inspired talent roadmap could empower 10 million makers and creators to thrive in the 2030 economy.
Align development efforts with next-generation curricula
As the pace of change accelerates, organizations will increasingly need to invest more learning and development resources not only in their own workforces but in the broader labour markets and surrounding communities – and do so for the long term. Partnerships with public and private organizations offer compelling solutions that both strengthen today’s workforce and reshape curricula for the next generation of students.
For example, Pathways in Technology Early College High School (P-TECH), a partnership model designed by IBM in 2011, provides local high school students with an opportunity to gain hands-on experience in a vocational field. Students graduate with both a high school degree, a no-cost, industry-recognized associate degree, and relevant experience they can immediately apply in a high-paying “new-collar” job.
By investing both in the current workforce and in tomorrow’s, organizations can ensure that we are strengthening the talent pipeline and our communities for the long run.
The coming decade will be a pivotal time for organizations to establish successful 4IR trajectories. This requires a willingness to unlearn, learn and relearn the concept of accountability.
The way we think about our own 4IR prospects is best expressed by our new 2030 corporate social responsibility (CSR) strategy, which specifically aligns with the UN Sustainable Development Goals and represents the most material issues for our organization.
Pursuing that strategy on a global enterprise scale has required us to develop a rigorous governance structure and process, and keep improving it. For the past two years, our CSR strategy has been supported by multiple levels of oversight across the company, all the way up to the executive steering committee, which includes the CEO, CFO and senior vice-president of HR; it is also championed by the corporate governance committee of the board of directors.
Now we’ve taken another step, adding an external advisory panel consisting of expert stakeholders who advise on CSR strategy. The enhanced governance structure provides board-level rigour and best-practice guidance to ensure that the company continues to meet its stated goals not only in terms of product and environment, but also from the standpoint of talent and governance. While we are in the early stages of rolling out this new structure, we believe that organizations will need to continue to raise the governance bar and take a more comprehensive approach to ensure accountability.
On the path to 2030
I sometimes think about this process of unlearning, learning and relearning as a kind of cook book – a living repository of successful recipes to transform business models in collaborative ways.
The ambitious goals of 2030, combined with the unmet societal needs we encounter every day, favour such an approach. You cannot progress and succeed in the 4IR without advancing the people who brought you there. The next decade, and the many innovations it holds, will come at us fast. We must be bold and seize this moment, both with a willingness to invest in talent and in our communities in completely novel ways, and with a recognition that greater governance is not a check on progress but a catalyst for positive change.
By Agapi Stassinopoulos
Part of us grow up and master careers and professional lives, and we become accomplished, but how do we deal with the parts of us that are uncertain? For example, sometimes there are certain things you want in your life, but you can’t seem to move forward — whether in relationships, finances, career, weight loss — and you feel stuck in one place. Instead of trying to look confident, like you imagine everyone else is, own the fact that in this part of your life, you feel insecure, vulnerable, and uncertain. If you allow that feeling to be OK, and not judge it, and if you accept it and embrace it, you might find that you relax into it. And you’ll find that you can actually experience yourself beyond those feelings, as a result of you not denying them.
The paradox is that you can feel confident in the unknown — in the imperfections of your life. We wait for everything to be perfect before we feel confident. We need more than a confidence boost; we need a self-acceptance boost! Don’t be deceived by appearances. Beneath the surface of others’ confidence, they might be hiding insecurities that they don’t want anybody to see. That creates a discrepancy. If you make the leap to accepting all parts of yourself — accepting, embracing, and not judging them — you might be surprised how much courage you’ll finally have to say what you want to say, voice your feelings, ask for support, have a sense of humor about your inadequacies, and tell yourself, “Relax. I am a masterpiece and a work in progress at the same time — and God isn’t finished with me yet.”
What we call our insecurities and the places where we’re lacking are the very things that can be endearing about us. Think of a child growing up, and how many things they have yet to learn — and yet you would never judge them as lacking in anything. You just nurture them to learn new skills and shower them with acceptance of who they are, and encourage them along the way. Why are we any different toward ourselves? When did we give up our tender, nurturing voice to ourselves, and instead became a task master?
Look at the areas of your life where you are rejecting yourself, because you’re not living up to your level of confidence. It’s time to give yourself a break from the self-imposed ideas about how you should be that are keeping you stuck, and open up the field of self-acceptance.
By Rebecca Muller, Thrive Global
Everyone has an evolving career story: the narrative we tell ourselves, and the people around us, about where we stand on our professional paths, and how we got there. But when you’ve been at your job for a long time, it’s easy to get comfortable in your current narrative — and over time, that comfort can spiral into a routine that feels repetitive and un-motivating.
Getting stuck in one chapter of your story can be stressful, and if you sense that you’re ready for something new, it may be time to “re-story” — a term that psychologists now use to refer to making a pivot when you’ve exhausted your current narrative. Starting that rewrite can be a daunting step. “Making a big career change can be scary,” Alan Benson, Ph.D., an assistant professor at the University of Minnesota’s Carlson School of Management, tells Thrive.
Making a change depends on your individual story, but if you become too complacent, you miss out on the benefits that can come from beginning a new chapter. Here are some tips to help you get started.
Your story: You’ve been at the same job for many years, and you’re ready for something new.
How to re-story: Allow yourself to accept change.
With the rise of online networking, remote work, and side hustles, the workforce looks vastly different than it once did — and when it comes to starting over, that can be a great thing. “Fifty years ago, it was common to graduate from school, land a job at a big company, and work there your entire career,” Benson notes. “Today, the Census Bureau estimates that people have ten jobs by the time they’re forty.” Shifting from job to job has become normal, he explains, so it’s important to let go of preconceived notions you may have about a traditional career path. There’s no shame in changing jobs, especially if it might ease your stress and help you feel sustained meaning in your work.
Your story: You want to pivot to a new field, but it’s not what you went to school for.
How to re-story: Use the evergreen skills you learned to propel you forward.
You may not be an expert in the industry you’re interested in, but Benson notes that your existing knowledge and your toolkit of career experience may well be enough to take the leap. Having a diversified background might actually give you a leg up a new job, he points out. And even if you do ultimately need more education to make the switch, it’s worth confirming that first, rather than letting it hold you back from trying at all.
Your story: You’ve hit your goal, and now you’re struggling to stay motivated.
How to re-story: Take on microsteps to help you make small changes in your workflow.
Sometimes, achieving a goal we’ve worked hard to get to can end up making us lose motivation, because we let go of the positive changes we initially made to reach that goal in the first place. In fact, research tells us that if we see our goals as a destination we’ve already arrived at, we’re unlikely to stay motivated to keep going afterward. If you’ve reached your goal, consider taking on small microsteps to help you make lasting changes. Thinking of your goal attainment as a journey instead of a destination can help you stay motivated long after you hit your target.
Your story: You’re feeling fatigued by your job, but you have no clue what your next step would look like.
How to re-story: Reach out to your support system.
You know you’re itching for a new job, but you’re scared and hesitant about what that new opportunity looks like. When you’re struggling to take that next step, Benson suggests reaching out to a trusted mentor or a loved one for a supportive hand. Whether you’re looking for concrete advice about your next move, or you just need a listening ear, talking through your vision can help with your decision-making, and allow you to gain a clearer sense of direction.
By Marc Brackett
As we all know, our best attempts at calm, thoughtful reflection work only when we feel in control of our emotions. If you’re raging with resentment or crushed by disappointment, you’re probably not capable of the reasoning required to see a situation in a new light. You first need to bring down your emotional temperature, lower your activation, and give yourself the space required for rational thought. Maybe you take a few deep breaths, a few steps back, a walk around the block.
Then, maybe you’re ready for the Meta-Moment. A decade ago, Robin Stern, psychoanalyst and associate director of our center, and I were wondering why so many people in our society are addicted to strategies that derail them from achieving their goals. Robin had worked with hundreds of patients who were unsuccessful even after learning new tactics, and I observed schoolchildren and educators who didn’t employ the strategies they were learning, even when they knew they were helpful.
Many of us were exposed to destructive responses early in our lives–negative talk, screaming, blaming and so on. They require little cognitive control, and they’re often effective at getting rid of negative feelings and providing temporary gratification. But at the time, we fail to realize these strategies also can ruin our relationships and derail us from achieving our goals.
So we developed a tool we call the Meta-Moment. In simplest terms, it’s a pause, a hitting of the brakes and stepping out of time. We call it meta because it’s a moment about a moment. It might mean mentally counting, as in “1, 2, 3,” or 1 to 10, depending on the severity of the emotion. Taking one or several deep breaths may also be a part of it–anything to give ourselves room to maneuver and deactivate.
A Meta-Moment is when we stop the action and say, “Am I hearing this correctly?” Or maybe we might say, “I need to pause and take a deep breath right now so I don’t blow my top, break down sobbing, or react in some way I will probably regret.” This helps us go beyond our first impulse and find a wiser response. As the author and consultant Justin Bariso put it, “Pausing helps you refrain from making a permanent decision based on a temporary emotion.”
Pausing and taking a deep breath activates our parasympathetic nervous system. This reduces the release of cortisol, a major stress hormone, and naturally lowers our emotional temperature. Pausing also gives us the chance to quickly ask two useful questions: “How have I handled situations like this in the past?” and “What would my best self do right now?”
To tap into their best selves, some people think of a set of adjectives such as “compassionate”, “intelligent” or “conscientious.” Other people picture an image or look at an object. A good friend who is the principal of a middle school has a Smurf on her desk to remind her to be her best self. Visualizing our best self can redirect our attention away from the triggering person, words or event and back towards our values.
A couple of years ago, a student raised his hand in class and said, “I have a question that I don’t think even you’ll know how to answer.” To say that I was activated is an understatement–arrogance is a trigger for me. I wanted to reply: “I might not know the answer, but remember I grade your papers!” Instead, I reached into my “professor of emotional intelligence” self and asked, “How about if I get questions from some of the other students now, and we can chat after class?” Then, I politely informed him that his question could have been worded more diplomatically.
The Meta-Moment is not just for regulating unpleasant emotions. Sometimes our best selves help us to stand up for what’s right. Once, during a speech, a colleague bullied me in an unusual way–he joked about the fact that I was bullied as a child. My first impulse was to run onstage and deliver a flying dropkick to his head; I regressed to that middle schooler being pushed around in the locker room. But I took a Meta-Moment and I waited until after the presentation. I went up to him and said, “I have no idea what motivated you to say those words, but it wasn’t cool and you can’t ever do it again.”
How skilled are you at taking a Meta-Moment? What adjectives characterize your best self? What are your go-to strategies when you are triggered or caught off guard? Do you ignore your feelings, act out, or meet them head-on?
When your boss criticizes your work and you feel disappointed, devastated or resentful, how successful are you at taking a Meta-Moment and saying to yourself something like “Feedback is a gift, there is always something I can learn”?
Here are the steps to take for a Meta-Moment.
- Sense the shift. You are activated, caught off guard, or have an impulse to say or do something you might regret. You feel a shift in your thinking or body or both.
- Stop or pause. Step back and breathe. Breathe again.
- See your best self. Think of adjectives or an image that helps your best self appear in vivid detail, or look at an object that reminds you. You might also think about your reputation: How do you want to be seen, talked about, and experienced? What would you do if someone you respect were watching you?
- Strategize and act. You reach into your tool kit of healthy responses — positive self-talk and reframing are two good options — and choose the path that will close the gap between your triggered self and your emerging best self. This should always be the last step.
Recently, after an exhausting day of delayed flights, missed connections and other irritations, I felt on the verge of a meltdown. So I asked myself: “If a college professor with a doctorate in psychology has difficulty regulating emotions, what must it be like for a nine-year-old child or an adult under genuinely challenging pressures who have had little to no training in emotion skills?”
That calmed me down in a hurry.
Along with permission to feel, we must also give ourselves permission to fail. When that happens, we can only try again — take a deep breath or two, envision our best selves, and start over. We also need the courage to apologize and forgive ourselves as we’d forgive others. Courage might even mean seeking professional help when all else fails. We’ll never stop having to work at being our best selves. But the payoff is worth it: better health, better decision making, better relationships, better everything.
Excerpted from Permission to Feel: Unlocking the Power of Emotions to Help Our Kids, Ourselves, and Our Society Thriveby Marc Brackett. Copyright © 2019 Marc Brackett. Reprinted with the permission of Celadon Books, a division of Macmillan Publishing, LLC.
Marc Brackett, PhD, is the founding director of the Yale Center for Emotional Intelligence, a professor in the Yale Child Study Center, lead developer of RULER, an evidence-based, systemic approach to social and emotional learning, and author of Permission To Feel.