Author: Christiane Otto

Furthering mutual understanding and togetherness to make the world a better place

How to create happiness

We are wired to notice what is wrong. Every deviation from a happy, balanced state is quickly noted in our brain, causing our focus to move quickly to the “disturbance” and to find a way to get us back into balance.

It could easily lead to becoming one-dimensional though: if we spend all our thoughts on what’s wrong, and less on enjoying what is actually good in daily life. For example, imagine being sick and walking outside, the focus would rather be on the pain or discomfort felt, but probably not so much on the wonderful sunshine or the first buds of spring. 

But exactly in such situation: wouldn’t it be better to actively notice the good things in life and to enjoy them? They might be small, they are no magic wand, they don’t solve the problem at hand, but they could soothe and support. 

Making it a habit to notice the things that bring me joy and then hanging on to them often helped me to re-focus my thoughts, simply because it widens my perspective. Nothing is only black or white, and why should a day be “a bad one” just because of momentary discomfort?

I had the chance to practise it again a few weeks ago. On my way to the neighbourhood pharmacy I always pass a rectangular stretch of nature situated between two rows of houses. The many trees on it were in early bloom at that time. Each year, it’s a spectacular view: an abundance of delicate white blossoms covering the branches – as if each twig were tucked into a fluffy sleeve. Of course it put a smile on my face. 

On my way back, I stopped there again, relishing the moment. And I am never the only person pausing, gazing up to that fragile beauty and taking pictures of it – every year again. Turning around, I saw another woman looking in awe at this wondrous sight, and we smiled at each other, sharing our enjoyment.

Finding bliss in the small things is so important. It makes sure our current focus on a specific topic does not turn into a tunnel vision. Life is made up of so much more. 

It’s also a very practical approach to creating our own happiness. 

Happiness is not as elusive as one might think. Especially once we understand that it does not come from outside, but that it’s our responsibility to create it within us.

Yes, we are responsible for our own happiness, and taking that responsibility is essential. 


To expect another to resolve all of our issues and give us the happiness we desire is to expect to see the sunrise without opening our own eyes. it is to ask a river to give us nourishment without dipping our own hands into the water. another cannot answer a riddle that was only ever meant for our own minds to solve. the universe seeks to enlighten and empower us, thus it is only rational that we are our own greatest healers.

Yung Pueblo

As long as we project our expectations onto someone or something else “to make us happy”, we are like a leaf in the wind. But we actually have agency here and should use it.

It starts with the thoughts in our head.

Being the creator of my own thoughts, I have a choice which thoughts I create or dwell on. Our minds are very busy with thinking the entire day, we could never stop even if we wanted to. But which thoughts are helpful and good for us?

How are we looking at life and at ourselves?

How do we treat ourselves, talk to ourselves?

What do we do to make ourselves feel better when we are in the dumps?

It is wonderful having friends who could cheer us up. Especially when feeling down, having a conversation with a friend has uplifting, even healing qualities. It can feel like different colours appearing on the horizon once the rain-front has passed.

And on the flip-side, isn’t that exactly how we would want to support a friend in need?

So, what about being our own best friend in tough times? 

Which means: finding out what helps and then doing it. What has the best chance to get me through a hard situation? What could I do for myself?

And that always starts with my thoughts. 

The hard part is – as always – actually doing it. But everything worthwhile is hard.

Happiness is events minus expectations. 

Mo Gawdat

And it is of course, not easy to always pick yourself up and keep going, whatever you are going through. Knowing that nothing lasts forever and everything passes eventually, is one thing. But while being in the middle of the storm, it is ok to have doubts. 

What I experienced during a recent infection that stopped me in my tracks for a few weeks: My lack of energy meant cutting back on my healthy routine – without getting a bad conscience about it, knowing and re-assuring myself that things would get better eventually. 

It also meant procrastination on and resistance to everything that took too much energy. A lot of stuff fell through the grid that way, not only my never-ending action list but all social activities.

I acknowledged my doubts and hesitation, feeling low, my impatience. I gave myself some leeway and lots of self-compassion, taking refuge in small things, reminding me of the ever present positive signs around me.

My friends were always there for me. And I made sure I was a good friend to myself as well. Daily practice.

Happiness comes from within and only from within, and that requires to change our expectations to life.

The moment you know how your suffering came to be, you are already on the path of release from it.

Buddha

What you can’t be with

Things have turned around one more time for me during my coaching training last year. I decided to explore the difficult emotion I am shying away from and I do not want to be with: feeling unsafe, vulnerable, confronted with uncertainty, not knowing what can happen. It is part of my heavy conditioning.

Answering the question for myself what I “cannot be with”, I was first trying to keep it at arm’s length. But one day into the “Balance” module of the co-active coaching education, I found myself willing to step into it, to be in it, and to explore it from time to time. I do not have to like it, of course. But being willing to face it is so important. How could I possibly ask my future coaching clients to go there, if I cannot face my own difficult emotions? 

It is not as easy as it might sound, though. 

There is no act of courage that does not involve taking risks, uncertainty and being emotionally exposed. Vulnerability is actually courage. 

Brené Brown (quote from Lewis Howes podcast)

We face uncertainty and unsafety every day, in different aspects of life. A war – even though far away – shaking us to the core. Democracy at stake after elections brought extremists to power. Desasters happening. Life is fragile.

Suffering is all around us and it is difficult to not let it touch us emotionally. Of course, we feel for others, we are all interconnected. Difficult situations are triggering what we would rather prefer to avoid. 

The willingness to be with what I previously thought I cannot be, is already a good first step. It feels like setting the right course. This is intense stuff, but “we can do hard things” (Brené Brown). We can actually do so much more than we think we are capable of. 

A more recent reminder about what it means to “be with it” came when reading Norma O’Kelly’s beautifully phrased LinkedIn post – I could relate to her words so well.

Trying to figure out where to move next and how, what to do. What is my path?

I definitely agree with her that learning only happens when we are in a dark place. Last year I have grown a lot exactly because of that, while waiting for it to get better, to pass. And the darkness did pass, it always does. 

Of course I know this, I’ve experienced it before, but when you are right in the very moment going through tough times, it feels frustrating and often scary.

Not all storms come to disrupt your life – some come to clear your path. 

Paulo Coelho

How to comfort myself during this lonely time of growth? Very good question. 

I guess it is about sticking with it and enduring it, knowing full well that this is what growth is about, and that we all undergo phases of ups and downs in our life. 

And most importantly, to have trust in ourselves and self-compassion for being human and having doubts.

As my psychologist put it: the human mind is programmed to uphold the current situation. Change is persona non grata. Change does upset the balance and is risky hence the inner saboteur shows up questioning my decisions and plans. 

Yes, it is risky and scary to change or even to leave my comfort zone, not knowing how things will turn out. 

To fully embrace growth, we must be willing to venture into the unknown.

Yung Pueblo

Here we go again: Uncertainty. My difficult emotion.

Re-visiting it, stepping into it more consciously and enduring the upcoming feelings of self-doubt will be my chosen exercise for the next time.

Knowing all this means: Giving myself some leeway, staying close to my feelings, paying attention to the signals. No self-punishment for being imperfect, not following the impulse to rush forward and take a rash decision.

Allowing things to unfold in their own time. Waiting for the path to reveal itself to me once I start walking on it. Even though it feels unnerving to endure it, to wait. But it takes as long as it takes. Accepting this is part of the game. In fact, that is a real test in this age of expecting instant gratification and perfect solutions.

Taking the decision to do this will probably be the starting point for things to get into motion – something I experienced before. Things are constantly changing. I am constantly changing. 

There is no reason to fear that a tough situation and all connected rollercoaster emotions will linger on forever. It just doesn’t. The mind just tends to forget it. So I need to always remind myself about it.

And yes, it feels lonely and frustrating to figure it out. The doubts come back questioning if I am doing it right. If I use my time wisely.

We need to be grateful for what we are given. For every opportunity that we have to spread love and kindness, and as well for everything we can learn during the dark times in our lives.

Venturing into the unknown, once again.


“Whatever you do, you need courage. Whatever course you decide upon, there is always someone to tell you that you are wrong. There are always difficulties arising that tempt you to believe your critics are right. To map out a course of action and follow it to an end requires some of the same courage that a soldier needs. Peace has its victories, but it takes brave men and women to win them.”

Ralph Waldo Emerson

Some food for thought:

What is your difficult emotion? Can you imagine to step into it for a while?

How do you deal with the loneliness of the growth journey? What helps you to push through?

How do you handle the ever present uncertainty in your life? What do you need to endure it and hang in there?

You’ve come a long way, baby!

As the year is drawing to a close, let’s take this opportunity to look back for a moment. Think about how far you have come since the start of the year. Or if you prefer otherwise – in the last 3 months. Whatever time period you choose to compare against the present moment, you will notice a difference. 

You have learnt a lot, probably acquired a new skill, or stopped doing something else you suddenly discarded as not being good for you. You might have let go of old baggage, transformed an old habit or established a new one.

Either way, you have moved forward. You are a different person than you were before.

Isn’t that the way we need to be looking at our life? How far we have come, instead of regretting how far away we still are from achieving our goals or realizing our dreams?

I believe it is a much better measurement of individual success. One that isn’t apologetic or downplaying the many times when we get it right. One that’s not focusing on our imperfections or the many times we slip.

We all tend to put ourselves down a lot, unnecessarily in fact. Perfection neither does exist nor is it desirable anyway. But it blinds us to the small successes along the way: how often we try and the numerous times we do manage well – which we should be celebrating.  

The important thing is that we keep on trying, and become more aware of the chances life is offering us every day. The chance to choose a different response, and to make a difference by doing it.

We can only try to take the right decision at the time and do our best. How it will turn out eventually is not foreseeable in all aspects and beyond our control. And we only have control over ourselves, not over others or fate. 

Moving through life like this is humble, confident, and so much more joyful.

As Sia is singing in “Flames”:…Go, go, go figure it out, figure it out but don’t stop moving…. You can do this.”

Not so long ago, it was important to me to “get things right” each day – an aspiration to become who I strive to be.

Looking back on it now, I have managed meanwhile to feel happy about the stuff I sometimes do get right, and I don’t punish myself anymore for my mistakes. I accept this to be the normal life of a normal person that tries, trips and falls, learns from it and tries again to do better the next day. 

Tomorrow is always another chance to become “the best version of myself” – that phrase from my online yoga teacher Adriene really stuck with me. 


Sometimes you need to take one step back to take 2 steps forward later.

Buddhist saying

As it stands, I can look back on quite an eventful year. 

In January, I suffered from exhaustion, couldn’t work, felt overwhelmed by my physical and mental situation. 

So, I got help, and as the months passed, I learned to listen to my body, to connect with myself and to slow down. I understood how vital it is to manage my energy well. Realizing my patterns, setting boundaries, learning to give myself more credit and giving me the time needed for healing. 

It’s true: these things just take the time they need, and you cannot accelerate your healing path. In the end, I dropped my unrealistic expectations of what I should or shouldn’t do or who I should be. To just acknowledge my limitations and start out from there was – in a sense – liberating. 

And indeed, things got better with time. To summon the patience and confidence to trust the process while going through it was not always easy for me. When you are in such a the moment, then self-doubts and fear are ever-present.

But most importantly: I decided to make peace with my past. Whatever baggage I carry around is a part of me, my history. There’s no need to hide it or feel bad about it. No need to explain myself. I am enough the way I am. 

Sounds easier than it felt for me at the time. When I listened to Brother Phap Huu (Plum Village podcast “The way out is in”) talking about this concept of embracing your past and your habits, it attracted me instantly as the right thing to do, however, I did not know exactly how to do it. All I knew was I wanted to go down that path.

Turned out that the act of taking this decision was actually enough to set things in motion. Once I decided that was what I wanted, things started to move. I moved forward. It has taken me a long time to get to this point. 

I am still working on transforming my habits and know this will continue. They will not disappear by power of magic. In practical terms: the key is to understand them as part of me, but without handing them the control over my life. 

That’s all. A demystification which might help to put things into perspective. It certainly helped me to make sense of it. (In case you assumed otherwise – Buddhist practitioners are very much down to earth, that’s why their advice is so infinitely valuable.)

Bottomline: It feels good to have learnt a lot about myself this year and to have put it into practice.

Here’s to 2024 – my wishes for all of us are for new insights, more patience with ourselves, equanimity, and the courage to walk our own path.