Right Attitudes

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Resilience

The Power of Negative Thinking

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Stoic philosophy recommends a practice called premeditatio malorum (“the premeditation of evils,”) i.e. intentionally visualizing the worst-case scenario in your mind’s eye.

The first point is to acknowledge that misfortunes and difficulties could, rather than certainly will, come about. The second is to envisage your most constructive response should the worst-case scenario transpire. For instance, if you’d lose your job due to coronavirus, what resources could you rely on, and how could you handle the consequences?

The direct benefit of premeditatio malorum is in taming your anxiety: when you soberly conjure up how bad things could go, you typically reckon that you could indeed cope. You’ll not dwell in the negative thoughts. Even the worst possible scenario couldn’t be so terrible after all.

Another surprising benefit of negative visualization is in raising your awareness that you could lose your relationships, possessions, routines, blessings, and everything else that you currently enjoy—but perhaps take for granted. This increases your gratitude for having them now.

Premeditatio Malorum in Stoicism - The Power of Negative Thinking

This Stoic exercise has an equivalent in Buddhist meditation-based mindfulness practices that encourage nonjudgmental awareness of unpleasant sensations (the vedanā.)

Your emotions, sensations, and events are in flux. They arise and pass. You’re merely to regard yourself as the observer of these thoughts and feelings, but you’re not to identify with them. You are not your thoughts … you are not your feelings. The Buddhist teacher Jack Kornfield writes in The Wise Heart: A Guide to the Universal Teachings of Buddhist Psychology (2015,)

Thoughts and opinions arise but they think themselves and disappear, “like bubbles on the Ganges,” says the Buddha. When we do not cling to them, they lose their hold on us. In the light of awareness, the constructed self of our identification relaxes. And what is seen is just the process of life, not self nor other, but life unfolding as part of the whole.

Idea for Impact: Could you benefit from reflecting on how you think of potential negative events?

An awareness of the possible—and the self-determining attitude—can be quite liberating. Premeditatio malorum is a surprisingly useful technique, if only with a scary name.

“What then should each of us say as each hardship befalls us? It was for this that I was exercising, It was for this that I was training,” as Epictetus philosophized in Discourses (3.10.7–8.)

Wondering what to read next?

  1. This Trick Can Relieve Your Anxiety: “What’s the worst that can happen?”
  2. The More You Can Manage Your Emotions, the More Effective You’ll Be
  3. Cope with Anxiety and Stop Obsessive Worrying by Creating a Worry Box
  4. Expressive Writing Can Help You Heal
  5. This May Be the Most Potent Cure for Melancholy

It’s Probably Not as Bad as You Think

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The 20-40-60 Rule, believed to be written by humorist Will Rogers for his movie Life Begins at 40 (1935,) states,

When you are 20, you care about what everybody thinks of you.
When you are 40, you don’t care about what people think of you,
and when you are 60, you actually understand that people were too busy thinking about themselves.

In essence, don’t agonize about what other people are thinking about you. They’re perhaps busy worrying over what you’re thinking about them.

The 20-40-60 Rule became popular when venture capitalist Heidi Roizen cited it (incorrectly attributing it to the actress Shirley MacLaine) at a 2014 lecture at Stanford. First Round Capital’s Review has noted,

People have enormous capacity to beat themselves up over the smallest foibles—saying the wrong thing in a meeting, introducing someone using the wrong name. Weeks can be lost, important relationships avoided, productivity wasted, all because we’re afraid others are judging us. “If you find this happening to you, remember, no one is thinking about you as hard as you are thinking about yourself. So don’t let it all worry you so much.”

Idea for Impact: Don’t Beat Yourself Up Over Your Mistakes

Chances are, people around you aren’t nearly as critical of you as you are of yourself. No one’s going to remember or care about your mistakes, and neither should you.

Wondering what to read next?

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  4. The More You Believe in Yourself, the Less You Need Others to Do It for You
  5. Could Limiting Social Media Reduce Your Anxiety About Work?

What You Learn from Failure

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One common trait among people who cope particularly effectively with failure is their ability to acknowledge the failure, put it in perspective, and seek causes, not blame. As the Dalai Lama XIV suggests in The Dalai Lama’s Little Book of Inner Peace (2009,)

If a misfortune has already occurred, it is best not to worry about it, so we do not add fuel to the problem. Don’t ally yourself with past events by lingering on them and exaggerating them. Let the past take care of itself, and transport yourself to the present while taking whatever measures are necessary to ensure that such a misfortune never occurs again, now or in the future.

'Principles: Life and Work' by Ray Dalio (ISBN 1501124021) American investor and superstar hedge-fund manager Ray Dalio writes in his very instructive Principles: Life and Work (2017,)

I learned that everyone makes mistakes and has weaknesses and that one of the most important things that differentiates people is their approach to handling them. I learned that there is an incredible beauty to mistakes, because embedded in each mistake is a puzzle, and a gem that I could get if I solved it, i.e., a principle that I could use to reduce my mistakes in the future. I learned that each mistake was probably a reflection of something that I was (or others were) doing wrong, so if I could figure out what that was, I could learn how to be more effective. I learned that wrestling with my problems, mistakes, and weaknesses was the training that strengthened me. Also, I learned that it was the pain of this wrestling that made me and those around me appreciate our successes.

In short, I learned that being totally truthful, especially about mistakes and weaknesses, led to a rapid rate of improvement.

Much is written about the notion of failures as gifts, but the key to dealing with failures is to attribute those failures to weaknesses in a thought process, not to personal flaws. Failures expose a weakness in your underlying process, which you can now fix. Fine-tune your tactics until you find out what does work. Dalio instructs,

When a problem occurs, conduct the discussion at two levels: 1) the machine level (why that outcome was produced) and 2) the case-at-hand level (what to do about it.)

Idea for Impact: Don’t rationalize failures and magnify them in your mind. Fix them. Then, reflect on what they teach about what didn’t work. Inquire, “What was missing?” rather than “What went wrong?” The latter results in finger-pointing. The former opens up possibilities and results in personal growth.

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  4. Problem Reversal: How to Solve a Problem By “Standing It on Its Head”
  5. Summary of Richard Carlson’s ‘Don’t Sweat The Small Stuff’

This May Be the Most Potent Cure for Melancholy

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Never Feel Sorry for Yourself or Engage in Self-pity

The American writer and Nobel Laureate Toni Morrison, who poignantly explored the African-American experience, passed away last week. Her best-known novel, the Pulitzer Prize-winning Beloved (1987) is one of the few works of non-fiction that I’ve read. This captivating novel is much-admired for calling to mind of the inhumane violence of the institution of slavery. It’s a true story of a post-Civil War escapee-slave who, after she is recaptured, kills her infant daughter to liberate her from slavery and oppression. Read it (or watch its 1998 film adaption starring Oprah Winfrey.)

Morrison’s celebrated essay in the 150th-anniversary issue of The Nation suggested a potent antidote to suffering and loss. Here’s a précis:

On the day after Christmas 2004, I was in an extremely dark mood, feeling helpless. When a friend, a fellow artist, called to wish happy holidays, I told him, “I’m not well. Not only am I depressed, I can’t seem to work, to write; it’s as though I am paralyzed, unable to write anything more in the novel I’ve begun. I’ve never felt this way before, but the recent reelection of George W. Bush …” My friend interrupted me and challenged, “No! No, no, no! This is precisely the time when artists go to work—not when everything is fine, but in times of dread. That’s our job!” I felt foolish the rest of the morning.

[All the trouble in the world makes it difficult to stay grounded and productive.] Still, I remember the shout of my friend that day after Christmas. This is precisely the time when artists go to work. [While being aware of the world’s plights and the struggles of people,] there is no time for despair, no place for self-pity, no need for silence, no room for fear. We speak, we write, we do language. That is how civilizations heal.

I know the world is bruised and bleeding, and though it is important not to ignore its pain, it is also critical to refuse to succumb to its malevolence. Like failure, chaos contains information that can lead to knowledge—even wisdom.

Acceptance Can Set You Free

Sorrowing Old Man (At Eternity's Gate) by Vincent van Gogh When events have a downer-depressive effect, they can leave you in the throes of helplessness and depression. As Morrison suggests, acceptance and looking-forward is a compelling remedy to life’s many tribulations.

As I’ve stated in previous articles, even in the face of some of the worst misfortunes that could strike you, attempting to endure pain is a far superior choice than getting absorbed in feeling victimized and powerless.

After a reasonable period of grief, confronting your fears and facing up to the worst possible scenarios can bring about some tranquility.

You can deal with your troubles by diverting your mind with escapisms or cheering yourself up with distractive remedies, but these things can relieve suffering only for a short time. They do not alleviate grief but hinder it. You would rather end it than distract it.

In other words, it’s better to conquer your sorrow than to deceive it. If simply masked under self-gratifying pleasures and diversions, your haunted mind eventually comes back at you stronger than ever.

Idea for Impact: In facing life’s many troubles, acceptance can set you free. Perhaps the most potent cure for melancholy is to ask yourself, “What’s the one positive step I can take now?”

Wondering what to read next?

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  2. This Trick Can Relieve Your Anxiety: “What’s the worst that can happen?”
  3. Learn to Manage Your Negative Emotions and Yourself
  4. The More You Can Manage Your Emotions, the More Effective You’ll Be
  5. Anger is the Hardest of the Negative Emotions to Subdue

Expressive Writing Can Help You Heal

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Give sorrow words;
the grief that does not speak;
whispers the o’er-fraught heart
and bids it break.
—William Shakespeare, Macbeth (Act 4, Scene 3)

Expressive Writing Can Help You Heal

Confronting Upsetting Experiences: Expressive Writing for Healing

People often block out thoughts that provoke negative emotions as a way of reducing their stress and regulating their moods. However, intentional suppression of deep-seated emotions not only increases susceptibility to illness, but also amplifies the emotionality and associated psychological effects of the suppressed thoughts.

Discussing, venting, clarifying, or expressing a trauma is a natural human response. When this necessity is inhibited, emotional stress and physical illness ensue.

Facing up to deeply personal issues can promote physical health, well-being, and beneficial behaviors.

The scientific research on the benefits of putting negative experiences into words is extensive. Studies have shown that expressive writing about oneself and one’s traumatic or stressful experiences does produce significant health benefits. Expressive writing helps ameliorate mood disorders, reduces symptoms among patients with serious illness, improve a person’s physical condition after a heart attack, and even enhance memory.

Writing about Emotional Topics Brings About Improved Physical and Emotional Wellbeing

'Opening Up' by James Pennebaker (ISBN 1572302380) James Pennebaker, a psychology professor at the University of Texas at Austin, first investigated expressive writing as a healing process in the 1980s. Since then, research that spawned from Pennebaker’s pioneering studies, has revealed benefits could accrue to those who were dealing with divorces, lost love, death of loved ones, job rejections, terminal illness, even college students struggling with first-year transitions.

Here are the main points about the expressive writing method:

  • Choose the part of the day when you are most contemplative (that’s the morning for most people.) Sit down at a place where you are not likely to be disturbed.
  • Reflect about a very personal and important event. Consider a significant emotional upheaval that influences your life the most or has in the past. Your topic can be about a distress or failure, lost love, health-, school- or career-related anxiety, relationships, inner conflicts, death of a loved one, or just about any topic that you would like to express.
  • If you’re writing about an experience or an event that involves another person, it can help to organize your writing as a letter to that person, whether alive or dead.
  • Write your deepest thoughts about your chosen event or experience continuously for 20 minutes. If you run out of things to write or reach a mental block, just repeat or recap what you have previously written.
  • In your writing, deeply explore your thoughts about the event and describe its effect on you. In other words, write both about what happened and how you feel about it. Think about how you can handle these events and their consequences now—what you can do specifically.
  • Connect your personal experiences to other parts of your life. How do they relate to your childhood, your parents, people you love, who you are, or who you want to be?
  • Write for yourself as your thoughts arise. Be as direct, intense, and serious as possible. Do not worry about grammar, spelling, comprehensiveness, legibility, or structure. On the opening day of writing, your stories are not very structured, but over the three or four days, you will develop a more structured narrative.
  • After writing for 20 minutes, do not look back over. Simply fold the papers you used, seal them, and put them away (read more about the “worry box technique.”) Unlike psychotherapy, the expressive writing technique does not employ feedback to the participant.
  • 'Writing as a Way of Healing' by Louise Desalvo (ISBN 0807072435) Make a mental note of how you feel. It is not unusual to feel sad or disheartened after writing—these feelings usually fade away in an hour or so. In research experiments, many participants have reported crying or getting upset by the experience of writing about emotional upheavals, but most participants testify that the writing experience was meaningful in helping them organize their experiences.
  • Repeat this exercise for four consecutive days. You can write about the same experience on all four days or about different experiences each day. If you choose to write about the same topic on all the four days, try to wrap everything up by the fourth day.

Note that expressive writing is distinct from keeping a daily journal in that it allows people to step back for a moment and evaluate their lives. Pennebaker once said, “I’m not even convinced that people should write about a horrible event for more than a couple of weeks. You risk getting into a sort of navel gazing or cycle of self-pity. … But standing back every now and then and evaluating where you are in life is really important.”

Translating an Emotional Experience Into Language Makes the Experience Graspable: it Can Help You Find New Meaning in Life’s Ordeals

New research has shown that expressive writing—followed by expressive rewriting—can improve happiness and lead to behavioral changes. Narrative storytelling of an unpleasant and chaotic experience may make the experience and its effects more controllable. For instance, according this New York Times article,

At the Johnson & Johnson Human Performance Institute, life coaches ask clients to identify their goals, then to write about why they haven’t achieved those goals. Once the clients have written their old stories, they are asked to reflect on them and edit the narratives to come up with a new, more honest assessment. While the institute doesn’t have long-term data, the intervention has produced strong anecdotal results.

Expressive Writing Can Help Change the Way You Feel About Traumatic Events and About Yourself

Idea for Impact: Expressive Writing Can Help Change the Way You Feel About Traumatic Events and About Yourself

Expressive writing is a method of self-help that supplements the value of therapeutic talking to someone accepting and non-judgmental.

By exploring your deepest thoughts and feelings with a reflective, inquiring, honest attitude, you can shift perspective. Standing back and reflecting on your suffering from different points of view can bring about an improved emotional state. You can create your greatest opportunities for change by confronting the realities, reframing your experiences in terms of your values and priorities, and identifying impediments that stand in the way of purpose, joy, and contentment.

For more on the means and methods of expressive writing, as well its many confirmed physiological and behavioral benefits, read James Pennebaker’s Opening Up: the Healing Power of Expressing Emotion (1997) and Louise DeSalvo’s Writing as a Way of Healing (1999)

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  3. Understand What’s Stressing You Out
  4. Writing To-Do Lists Can Help You Sleep
  5. This May Be the Most Potent Cure for Melancholy

12 Sensible Ways to Realize Self-Responsibility

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12 Sensible Ways to Realize Self-Responsibility

The French-American essayist Anais Nin (1903–77) wrote in her diary (from Diary of Anais Nin Vol. 5,) “We cannot always place responsibility outside of ourselves, on parents, nations, the world, society, race, religion. Long ago it was the gods. If we accepted a part of this responsibility we would simultaneously discover our strength.”

Self-responsibility is recognizing that you are responsible for your life—that you are the sole master of yourself. Responsible people take charge of themselves, their conduct, and the consequences. Here’s how to live self-responsibility and approach work and life proactively:

  1. Accept that no matter what happens, you’re not a victim. Never feel sorry for yourself or engage in self-pity. What’s important in life is not what happens to you but how you react to what happens to you.
  2. If something bad happens in your life, don’t let it define who you are. Don’t make it your excuse for not moving ahead. Don’t brood over it without end. Understand it, learn from it, and get on with life. Make it be a part of you without letting it being who you are.
  3. Don’t look back too often. Dwelling on the past deprives the present of its joy and prevents you from enjoying each day to the fullest. Open yourself up to today’s new opportunities. The ability to rebound quickly from failures and disappointments is one of the key differentiators between successful and unsuccessful people.
  4. Life is what you make of it. You are solely responsible for the choices in your life. You cannot blame others for the choices you have made. You alone are responsible for what you choose to think, feel, and act.
  5. Don’t engage in wishful thinking. Face reality and make the right choices based on that reality. Learn to play the hand you’ve been dealt. Anticipate and plan—the best time to change is when you want to, not when you have to.
  6. Be willing to let go of the life you’ve been hoping for. Challenge your beliefs about what you can and can’t do. Life the life that is waiting for you.
  7. Don’t operate life on the assumption that the world ought to be fair, just, and objective. You are neither entitled nor not entitled to good treatment. American comedian Jerry Seinfeld once said, “I tend to accept life as it is. … I’m not one of these ‘Life isn’t fair’ people. I tend to accept whatever the limits are, whatever the rules are.”
  8. You do not have as much control in life as you would like to have. You cannot influence or affect people and events. You have power over only your life and the choice of your attitudes and actions.
  9. Care less for what other people think. Listen to your friends and loved ones, but don’t become dependent on what they think of you.
  10. You are your best cheerleader. Surround yourself with kind people who love you and encourage you. However, do not depend on others to make you feel good about yourself. Protect and nurture your physical, mental, emotional, and social well-being.
  11. Take an honest inventory of your strengths, abilities, talents, virtues, and positive points. Pursuing your strengths is the key to becoming productive and happy. Identify the limits of your abilities and your time and say ‘no’ to things you know you can’t do well.
  12. When stuck, be grateful for everything that life has offered you. Turn your focus from something you don’t want to something you do want. Take a baby step forward—consistently acting in small ways toward your goals will give you a sense of possibility, power, and accomplishment.

Idea for Impact: Inefficacious People Can’t or Choose to Not Own Responsibility for the Choices They Make

In the words of the American martial artist Bruce Lee (1940–73) (from the essay “The Passionate State of Mind” in the compendium Bruce Lee: Artist of Life,) “We can see through others only when we see through ourselves. … There is a powerful craving in most of us to see ourselves as instruments in the hands of others and thus free ourselves from the responsibility for acts that are prompted by our own questionable inclinations and impulses.”

Take Responsibility for YourselfDespite everything you have to do in life to fulfill your obligations and discharge your responsibilities, anything and everything you do is your choice.

Notwithstanding pervasive external constraints and impositions, you are free to choose your action and carry out your ends.

You are the only one in control of your life. Take responsibility for yourself. This is a very powerful idea.

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Lessons on Adversity from Charlie Munger: Be a Survivor, Not a Victim

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Lessons on Adversity from Charlie Munger: Be a Survivor, Not a Victim

Munger: One of the Most Respected Business Thinkers in History

Berkshire Hathaway’s Vice-Chairman Charlie Munger (b. 1924) is a distinguished beacon of rationality, wisdom, and multi-disciplinary thinking. As Warren Buffett’s indispensable right-hand man, Munger has been a prominent behind-the-scenes intellectual who has created billions of shareholder wealth.

'Seeking Wisdom: From Darwin to Munger' by Peter Bevelin (ISBN 1578644283) The story of Charlie Munger’s life is an archetypal American Dream: a hardworking, principled young man overcomes life’s trials and tribulations, and builds a billion-dollar fortune through industry, diligence, candor, and an obsession with self-improvement. Munger is also a prominent philanthropist. He preferred to donate his money now rather than give it as a bequest with the intention of appreciating the results of his giving. After donating $110 million to the University of Michigan at Ann Arbor, Munger said, “I’m soon going to be departed from all of my money, why not give more of it away while I get the fun of giving it?”

“Horrible Blows, Unfair Blows” on the Road to Success

Munger’s sharp mind, irreverent, outspoken outlook, and commonsense-thinking are legendary. For fans who flock to Omaha to witness him and Buffett at Berkshire Hathaway’s annual meeting, the 92-year old Munger remains a cult figure.

At age 17, Munger attended the University of Michigan but dropped out to enlist in the military during World War II. After the war, he entered Harvard Law School without an undergraduate degree and graduated in 1948 with a J.D. magna cum laude. He started practicing law in Los Angeles, but gave up his practice at the urging of Warren Buffett to concentrate on managing investments and developing real estate. He never took a course in business, economics, or finance but became a billionaire. He ascribes most of his “worldly wisdom” to his zeal for self-improvement (identical to his idol Benjamin Franklin) and plenteous reading. He once said, “In my whole life, I have known no wise people (over a broad subject matter area) who didn’t read all the time—none, zero. … My children laugh at me. They think I’m a book with a couple of legs sticking out.”

Even if Munger remains an inspiration for a life well lived, his life has not been entirely perfect. Consider some of the struggles he coped with on his pathway to success.

  • 'Damn Right - Charlie Munger' by Janet Lowe (ISBN 0471446912) At age 29, in 1954, Munger got divorced from his wife after eight years of marriage. Munger lost everything to his wife including his home in South Pasadena. According to Janet Lowe’s insightful biography Damn Right, Munger moved into “dreadful bachelor digs” at Pasadena’s University Club and drove an “awful” yellow Pontiac with a shoddy repaint job. That car made him “look as if he had not two pennies to say hello to each other.” When daughter Molly Munger probed, “Daddy, this car is just awful, a mess. Why do you drive it?” The impoverished Munger replied, “To discourage gold diggers.”
  • The financial pressure came at a testing time. A short time after the divorce, Munger’s 9-year old son Teddy was diagnosed with leukemia. At that time, cancer survival rates were insignificant and Munger had to pay for everything out-of-pocket because there was no health insurance. According to his friend Rick Guerin, Munger would visit the hospital when his son “was in bed and slowly dying, hold him for a while, then go out walking the streets of Pasadena crying.” Teddy died a year later in 1955.
  • Many years later, Munger had a horrific cataract surgery in his left eye that rendered him blind with pain so severe that he eventually had that eye removed. Recently, when doctors notified Munger that he had developed a condition that was causing his remaining eye to fill up with blood, he stood the risk of losing his vision in his other eye too. Being the obsessive reader that he is, the prospect of losing eyesight entirely made Munger comment, “Losing the ability to see would seem to be a prison sentence.” Undeterred, Munger was ready to brace himself for what life had to offer. He told a friend, “It’s time for me to learn braille” and started taking lessons. As luck would have it, the worrisome eye condition has since receded.

Charlie Munger on Confronting Adversity and Building Resilience

  • Adversity, hardship, and misfortune can cause people to conceive themselves as a victim of circumstances. Munger once remarked, “Whenever you think that some situation or some person is ruining your life, it’s actually you who are ruining your life. It’s such a simple idea. Feeling like a victim is a perfectly disastrous way to go through life. If you just take the attitude that however bad it is in anyway, it’s always your fault and you just fix it as best you can … I think that really works.”
  • People who choose to react as victims surrender themselves to feelings of being betrayed or taken advantage of. The resulting anger, repulsion, fear, guilt, and inadequacy are futile. Munger once said, “Generally speaking, envy, resentment, revenge, and self-pity are disastrous modes of thought; self-pity gets pretty close to paranoia, and paranoia is one of the very hardest things to reverse; you do not want to drift into self-pity.”
  • Feeling victimized and the ensuing negative thinking patterns are hard to break, but the recovery process encompasses disremembering and forgiving the past, regulating the flawed perspective of the routine ups and downs of life, and taking control and gaining power. In his 2007 commencement speech at University of Southern California’s Law School, Munger said, “Life will have terrible blows in it … horrible blows, unfair blows. And some people recover and others don’t. And there I think the attitude of Epictetus is the best. He said that every missed chance in life was an opportunity to behave well, every missed chance in life was an opportunity to learn something, and that your duty was not to be submerged in self-pity, but to utilize the terrible blow in constructive fashion. That is a very good idea.”
  • In a 2011 interview, CNN journalist Poppy Harlow asked if Munger felt betrayed by David Sokol, Buffett’s then heir-apparent who violated company standards during Berkshire Hathaway’s purchase of Lubrizol and was let go. Munger conceded that Sokol’s conduct left him sad, but not let down. “It’s not my nature … when you get little surprises as a result of human nature … to spend much time feeling betrayed. I always want to put my head down and adjust. I don’t allow myself to spend much time ever with any feelings of betrayal. If some flickering idea like that came to me, I’d get rid of it quickly. I don’t like any feeling of being victimized. I think that’s a counterproductive way to think as a human being. I am not a victim. I am a survivor.”

Playing a Victim is by No Means Beneficial or Adaptive

'Poor Charlie's Almanack' by Charlie Munger (ISBN 1578645018) Even in the face of some of the worst misfortunes that could strike you, suffering the resentments and attempting to endure pain are far superior choices than getting absorbed in feeling victimized and powerless.

Holocaust survivor Viktor E. Frankl described how his fellow captives in Nazi concentration camps survived by enduring their sufferings and refusing to give in to feeling victimized. Even when stripped of all their rights and possessions, they exercised their enduring freedom to choose their attitudes and harnessed this freedom to sustain their spirits.

In his inspiring Man’s Search for Meaning (which is one of Munger’s many recommended books,) Frankl wrote, “When we are no longer able to change a situation, we are challenged to change ourselves. … Everything can be taken from a man but one thing: the last of the human freedoms—to choose one’s attitude in any given set of circumstances, to choose one’s own way.”

Lessons on Adversity from Charlie Munger

Idea for Impact: Come what may, you’re not a victim. It is up to you to determine your response.

  • Don’t operate life on the assumption that the world ought to be fair, just, and objective. You are neither entitled nor unentitled to good treatment.
  • Recognize that you cannot control, influence, or affect in any way the inequities, injustices, discriminations, and biases that populate the world. You have power over only your life and the choice of your attitudes.
  • Never feel sorry for yourself or engage in self-pity. Don’t dwell on a “poor-me stance” and consider yourself unfortunate. Don’t become loath to taking responsibility for your actions and the consequences. Stop playing the victim by recognizing and challenging those negative voices in your head. As the Roman Emperor and Stoic Philosopher Marcus Aurelius wrote in Meditations, “Put from you the belief that ‘I have been wronged’, and with it will go the feeling. Reject your sense of injury and the injury itself disappears.”
  • When life knocks you over, allow yourself a modest amount of grieving. Then, gather yourself back together, get up, dust yourself down, renegotiate your hopes and dreams, align yourself with reality, put yourself back in the saddle, and get on with life. The ability to rebound quickly from failures and disappointments is one of the key differentiators between successful and unsuccessful people.
  • What’s important in life is not what happens to you but how you react to what happens.

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  4. Charlie Munger’s Iron Prescription
  5. Lessons from the Biography of Tesla’s Elon Musk

Cope with Anxiety and Stop Obsessive Worrying by Creating a Worry Box

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Stop Obsessive Worrying

Most worry is ultimately fruitless

Worries and concerns trouble us all. We waste valuable time worrying about things. As the American motivational author Leo Buscaglia once wrote, “Worry never robs tomorrow of its sorrow, it only saps today of its joy.”

In a previous article, I suggested a mindfulness exercise to help you realize the temporal nature of worry. I also emphasized that most of your anticipated adversities will never occur.

Despite the transitional nature of anxiety and worry, mental anguishes can overwhelm your mind. Sometimes these negative emotions can spill over and seep into the fabric of your day.

Obsessive anxiety and worry can wreak havoc on your body. Stress from worrying about life’s many “what ifs” can actually manifest in physical and medical problems, if you let them. For instance, say you are troubled about an upcoming exam in your least favorite course at college. Your worrying could become so compulsive that your apprehensions about the exam could interfere with whatever else is going on in your life. If unchecked, your worry could manifest in higher acid levels in your stomach. Then, you may start worrying about developing stomach problems if you don’t stop worrying. Your worries thus snowball and consume even more of your time.

Writing about your anxieties and worries can help you cope with current concerns

An effective way to stop agonizing and let go of troubling thoughts is to keep a “worry box.”

  1. Stop Obsessive Worrying by Creating a Worry Box Find a box and designate it as your worry box. Keep it in a handy location. (A “worry journal” may be just as effective.)
  2. Whenever you feel drowned in worries or have anxious thoughts circulating ceaselessly in your mind, take a piece of paper and jot down each worry as it arises. Write down as much about your worries as you feel like writing.
  3. Drop your note into the worry box. Try to imagine mentally letting go of your concerns. Turn your attention to other matters.
  4. Every so often, empty your worry box and throw away your worry notes without looking at them. If you want, you could read them—you will be surprised to see how many of your worries feel unfounded in hindsight, but were in fact seriously troubling in the immediate storms of distress.

Idea for Impact: Maintaining a “worry box” to deposit your anxieties and worries can help you break free from them and prevent them from disrupting your life.

Wondering what to read next?

  1. Expressive Writing Can Help You Heal
  2. This May Be the Most Potent Cure for Melancholy
  3. This Trick Can Relieve Your Anxiety: “What’s the worst that can happen?”
  4. The Nature of Worry
  5. Summary of Richard Carlson’s ‘Don’t Sweat The Small Stuff’
Here’s a prayer to help you deal with annoying people. Learn from the Stoics!