At times fighting back tears, the Facebook COO and Lean In author Sheryl Sandberg drew on the experience of suddenly losing her husband, Dave Goldberg, to heart-related causes last year.
“I am not here to tell you all the things I’ve learned in life,” Sheryl Sandberg said in her commencement address at the University of California, Berkeley, on Saturday. “Today I will try to tell you what I learned in death.”
“I learned about the depths of sadness and the brutality of loss. But I also learned that when life sucks you under, you can kick against the bottom, break the surface, and breathe again,” Sandberg said. “It is the hard days—the times that challenge you to your very core—that will determine who you are. You will be defined not just by what you achieve, but by how you survive.”
No wonder Sandberg’s remarks—her first public speech about her husband’s death—are going viral. Where many commencement addresses hinge on professional triumphs and challenges (or, let’s face it, copious sports metaphors), Sandberg wasn’t afraid to lay her personal struggle bare. She nearly cried in her address, despite all of the women in business who view that as the ultimate in undermining your power.
Some Highlights Of Her Speech
After spending decades studying how people deal with setbacks, psychologist Martin Seligman found that there are three P’s—personalization, pervasiveness, and permanence—that are critical to how we bounce back from hardship. The seeds of resilience are planted in the way we process the negative events in our lives.
The first P is personalization—the belief that we are at fault. This is different from taking responsibility, which you should always do. This is the lesson that not everything that happens to us happens because of us.
When Dave died, I had a very common reaction, which was to blame myself. He died in seconds from a cardiac arrhythmia. I poured over his medical records asking what I could have—or should have—done. It wasn’t until I learned about the three P’s that I accepted that I could not have prevented his death. His doctors had not identified his coronary artery disease. I was an economics major; how could I have?
Studies show that getting past personalization can actually make you stronger. Teachers who knew they could do better after students failed adjusted their methods and saw future classes go on to excel. College swimmers who underperformed but believed they were capable of swimming faster did. Not taking failures personally allows us to recover—and even to thrive.
The second P is pervasiveness—the belief that an event will affect all areas of your life. You know that song “Everything is awesome?” This is the flip: “Everything is awful.” There’s no place to run or hide from the all-consuming sadness.
The child psychologists I spoke to encouraged me to get my kids back to their routine as soon as possible. So ten days after Dave died, they went back to school and I went back to work. I remember sitting in my first Facebook meeting in a deep, deep haze. All I could think was, “What is everyone talking about and how could this possibly matter?” But then I got drawn into the discussion and for a second—a brief split second—I forgot about death.
That brief second helped me see that there were other things in my life that were not awful. My children and I were healthy. My friends and family were so loving and they carried us—quite literally at times.
The loss of a partner often has severe negative financial consequences, especially for women. So many single mothers—and fathers—struggle to make ends meet or have jobs that don’t allow them the time they need to care for their children. I had financial security, the ability to take the time off I needed, and a job that I did not just believe in, but where it’s actually OK to spend all day on Facebook. Gradually, my children started sleeping through the night, crying less, playing more.
The third P is permanence—the belief that the sorrow will last forever. For months, no matter what I did, it felt like the crushing grief would always be there.
We often project our current feelings out indefinitely—and experience what I think of as the second derivative of those feelings. We feel anxious—and then we feel anxious that we’re anxious. We feel sad—and then we feel sad that we’re sad. Instead, we should accept our feelings—but recognize that they will not last forever. My rabbi told me that time would heal but for now I should “lean in to the suck.” It was good advice, but not really what I meant by “lean in.”
Finding gratitude and appreciation is key to resilience. People who take the time to list things they are grateful for are happier and healthier. It turns out that counting your blessings can actually increase your blessings.
Build resilience in yourselves. When tragedy or disappointment strike, know that you have the ability to get through absolutely anything. I promise you do. As the saying goes, we are more vulnerable than we ever thought, but we are stronger than we ever imagined.