I’m still in Los Angeles, and having a blast. It’s got me thinking on a range of topics for wellbeing, from experience to fun and healing. I’ll dig into some of those in the coming weeks when I get some more time and space.
My idea this week is a response to some conversations I’ve been having recently. We’re almost at the end of another year but for many there remains a lot to be done.
Throw in a work and societal context that increases instead of alleviates the pressure, and the result is teams on the limit. So, this week I’m sharing 10 tools that can help recovery and energy for the final push of 2023.
Have a great week everyone. Thanks for reading and see you next week.
Steven
Adopting a Positive Mindset
Ok, I know. Easy to say. But it’s a critical idea. Things happen. Often negative things. It’s not always possible to make them better. But you can easily make them worse. How do you react to the demands and unexpected occurrences in your life?
Have a read at the following teaching from Zen Buddhist Master, Thich Nhat Hanh. Can you be the person on the boat?
Often the boats are caught in rough seas or storms, the people may panic, and boats can sink. But if even one person aboard can remain calm, lucid, knowing what to do and what not to do, he or she can help the boat survive. His or her expression – face, voice – communicates clarity and calmness, and people have trust in that person. They will listen to what he or she says. One such person can save the lives of many.
Focusing on the Things You Control
The second tool relates to time and energy management. Both are limited, so it’s best to spend them on things within our control.
We’re not always fully aware of it, but we easily fall into the trap of spending our precious time and energy on things outside our control. Through worry, complaining, futile action.
Things within your circle of concern may be important. But if they are outside your control it doesn’t matter if you spend 1 minute or 100 years on them. They won’t change.
Making Stress Your Friend
Stress gets a bad rap. It shouldn’t. At least, not all the time. It’s also poorly understood. Stress is the physiological response to an external event, a stressor. Increased heart rate, clammy palms, shallow breath, these may all be a result of that stressor.
Studies show that stress correlates to a lower risk of death when we perceive it as having no negative health impact, regardless of the quantity of stress. It also boosts performance along several different dimensions, including memory and learning. As stress pioneer Hans Selye said, “It’s not stress that kills us, it is our reaction to it.”
When the signs of stress appear, don’t be triggered. Think of all the positive things that can come from it.
The Power of Gratefulness
Number 4. Studies also show the benefits of expressing gratitude, including increased happiness, optimism, and positive emotions, a stronger immune system, lower blood pressure, better sleep, and improved focus and determination to achieve ones’ goals. Research has even found that gratitude changes the prefrontal cortex area of the brain, which may support mental health in the longer term.
Keeping a gratitude journal is a common practice. Perhaps you express your gratitude to another person or engage in a benevolent act. Or you can just self-reflect, at the beginning or the end of your day: what do you have, right now, in your life that you are grateful for?
Connecting with Nature
We are part of nature and nature is part of us. Many experts believe, from a genetic standpoint at least, that we are no different from the hunter-gatherers of 40,000 years ago and are meant to live in nature. Do you remember being fascinated by any rural element as a child? Exploring and looking for treasure perhaps? What about vacation and the deep nourishment that comes from watching the sunrise or sunset?
Many modern-day illnesses, including those within the domain of mental health, can be attributed to a lack of contact with nature. For this reason, there are now a number of buildings that include elements of biophilia—the presence of nature—to make us feel better when we’re in them.
How much have you connected with nature in recent weeks or even in the past few days? How can you get a little closer today? Simply getting outside a little more makes a difference.
Micro-Breaks
Number 6 of 10. Many of the tools in this list don’t need to take much time out of your busy day and studies have shown that micro-breaks have an outsize impact.
Research from Sooyeol Kim and colleagues in 2018 found the most effective micro-breaks come in three categories:
Relaxation (for example, stretching, looking out the window or any activity where your cognitive load decreases)
Social (for example, chatting with coworkers on non-work topics or messaging or calling friends)
Cognitive (for example, reading books or newspapers or browsing the web for entertainment such as watching a funny video).
What can you try today?
When do you need the micro-break?
How long will it last?
Mindful Action
Mindfulness has got a lot of attention in recent years, and for good reason. There are a number of health and performance benefits.
Yet I think it’s important to remember that mindfulness is not the same as meditation. Meditation may be used as a means of achieving mindfulness, which is a state of being, and thinking of mindfulness in such broader terms can help us implement it in our lives.
That state of being can be cultivated in our everyday actions. When work and life creates a sense of overwhelm it can lead to a lack of mindfulness in those actions. As a starter can you bring more presence, awareness and intention to simple actions today, such as walking, eating, listening and talking?
The Power of Breathing
Dum Spiro Spero — Where there’s breath, there’s hope.
When we stop breathing we stop thinking and the eighth tool in this list concerns being more intentional with breath.
I’ve used several practices in programs including controlled diaphragmatic breathing, box breathing and physiological sighing. But you can start simple.
Breathe in deeply through your nose, hold for 3-4 seconds, and exhale fully through your mouth. Take 30 seconds. 60 is even better.
The Power of Movement
What’s the default response to feeling tired? Sleeping more? A short nap? Lying down? More often than not, it’s moving less, right? What if you tried moving more instead?
Of course, movement requires energy. However, it also creates energy. There are different processes at play when we move, including a rising metabolism and the creation of different chemicals in the brain. Psychophysiologist Dr. Charles Hillman has shown that we essentially “switch ourselves on” by moving. Yet the most straightforward reason of all is increased blood flow. Blood carries oxygen and oxygen gives us energy, to our bodies and to our brains.
Movement is a hugely restorative tool, both inside the workplace and out. Go for a walk-and-talk instead of an indoor meeting. Or simply reduce the amount of time you spend sitting in a day and you will feel better.
The Power of Connection
The tenth and final tool regards our deep need for connecting with others. In 1938, Harvard researchers embarked on a decades long study to find out what makes us happy in life. The conclusion is unequivocal. The number one factor in human happiness, health and longevity is positive relationships.
The Harvard Study of Adult Development talks of the importance of ‘social fitness’ and looks at different dimensions which should be present in our lives, including safety, learning and intimacy.
There are a variety of things we could do, but the next time you feel your energy getting low perhaps all it takes is calling a loved one.
10 Tools for Exhausted Teams
I’m still in Los Angeles, and having a blast. It’s got me thinking on a range of topics for wellbeing, from experience to fun and healing. I’ll dig into some of those in the coming weeks when I get some more time and space.
My idea this week is a response to some conversations I’ve been having recently. We’re almost at the end of another year but for many there remains a lot to be done.
Throw in a work and societal context that increases instead of alleviates the pressure, and the result is teams on the limit. So, this week I’m sharing 10 tools that can help recovery and energy for the final push of 2023.
Have a great week everyone. Thanks for reading and see you next week.
Steven
Adopting a Positive Mindset
Ok, I know. Easy to say. But it’s a critical idea. Things happen. Often negative things. It’s not always possible to make them better. But you can easily make them worse. How do you react to the demands and unexpected occurrences in your life?
Have a read at the following teaching from Zen Buddhist Master, Thich Nhat Hanh. Can you be the person on the boat?
Often the boats are caught in rough seas or storms, the people may panic, and boats can sink. But if even one person aboard can remain calm, lucid, knowing what to do and what not to do, he or she can help the boat survive. His or her expression – face, voice – communicates clarity and calmness, and people have trust in that person. They will listen to what he or she says. One such person can save the lives of many.
Focusing on the Things You Control
The second tool relates to time and energy management. Both are limited, so it’s best to spend them on things within our control.
We’re not always fully aware of it, but we easily fall into the trap of spending our precious time and energy on things outside our control. Through worry, complaining, futile action.
Things within your circle of concern may be important. But if they are outside your control it doesn’t matter if you spend 1 minute or 100 years on them. They won’t change.
Making Stress Your Friend
Stress gets a bad rap. It shouldn’t. At least, not all the time. It’s also poorly understood. Stress is the physiological response to an external event, a stressor. Increased heart rate, clammy palms, shallow breath, these may all be a result of that stressor.
Studies show that stress correlates to a lower risk of death when we perceive it as having no negative health impact, regardless of the quantity of stress. It also boosts performance along several different dimensions, including memory and learning. As stress pioneer Hans Selye said, “It’s not stress that kills us, it is our reaction to it.”
When the signs of stress appear, don’t be triggered. Think of all the positive things that can come from it.
The Power of Gratefulness
Number 4. Studies also show the benefits of expressing gratitude, including increased happiness, optimism, and positive emotions, a stronger immune system, lower blood pressure, better sleep, and improved focus and determination to achieve ones’ goals. Research has even found that gratitude changes the prefrontal cortex area of the brain, which may support mental health in the longer term.
Keeping a gratitude journal is a common practice. Perhaps you express your gratitude to another person or engage in a benevolent act. Or you can just self-reflect, at the beginning or the end of your day: what do you have, right now, in your life that you are grateful for?
Connecting with Nature
We are part of nature and nature is part of us. Many experts believe, from a genetic standpoint at least, that we are no different from the hunter-gatherers of 40,000 years ago and are meant to live in nature. Do you remember being fascinated by any rural element as a child? Exploring and looking for treasure perhaps? What about vacation and the deep nourishment that comes from watching the sunrise or sunset?
Many modern-day illnesses, including those within the domain of mental health, can be attributed to a lack of contact with nature. For this reason, there are now a number of buildings that include elements of biophilia—the presence of nature—to make us feel better when we’re in them.
How much have you connected with nature in recent weeks or even in the past few days? How can you get a little closer today? Simply getting outside a little more makes a difference.
Micro-Breaks
Number 6 of 10. Many of the tools in this list don’t need to take much time out of your busy day and studies have shown that micro-breaks have an outsize impact.
Research from Sooyeol Kim and colleagues in 2018 found the most effective micro-breaks come in three categories:
Relaxation (for example, stretching, looking out the window or any activity where your cognitive load decreases)
Social (for example, chatting with coworkers on non-work topics or messaging or calling friends)
Cognitive (for example, reading books or newspapers or browsing the web for entertainment such as watching a funny video).
Mindful Action
Mindfulness has got a lot of attention in recent years, and for good reason. There are a number of health and performance benefits.
Yet I think it’s important to remember that mindfulness is not the same as meditation. Meditation may be used as a means of achieving mindfulness, which is a state of being, and thinking of mindfulness in such broader terms can help us implement it in our lives.
That state of being can be cultivated in our everyday actions. When work and life creates a sense of overwhelm it can lead to a lack of mindfulness in those actions. As a starter can you bring more presence, awareness and intention to simple actions today, such as walking, eating, listening and talking?
The Power of Breathing
Dum Spiro Spero — Where there’s breath, there’s hope.
When we stop breathing we stop thinking and the eighth tool in this list concerns being more intentional with breath.
I’ve used several practices in programs including controlled diaphragmatic breathing, box breathing and physiological sighing. But you can start simple.
Breathe in deeply through your nose, hold for 3-4 seconds, and exhale fully through your mouth. Take 30 seconds. 60 is even better.
The Power of Movement
What’s the default response to feeling tired? Sleeping more? A short nap? Lying down? More often than not, it’s moving less, right? What if you tried moving more instead?
Of course, movement requires energy. However, it also creates energy. There are different processes at play when we move, including a rising metabolism and the creation of different chemicals in the brain. Psychophysiologist Dr. Charles Hillman has shown that we essentially “switch ourselves on” by moving. Yet the most straightforward reason of all is increased blood flow. Blood carries oxygen and oxygen gives us energy, to our bodies and to our brains.
Movement is a hugely restorative tool, both inside the workplace and out. Go for a walk-and-talk instead of an indoor meeting. Or simply reduce the amount of time you spend sitting in a day and you will feel better.
The Power of Connection
The tenth and final tool regards our deep need for connecting with others. In 1938, Harvard researchers embarked on a decades long study to find out what makes us happy in life. The conclusion is unequivocal. The number one factor in human happiness, health and longevity is positive relationships.
The Harvard Study of Adult Development talks of the importance of ‘social fitness’ and looks at different dimensions which should be present in our lives, including safety, learning and intimacy.
There are a variety of things we could do, but the next time you feel your energy getting low perhaps all it takes is calling a loved one.
Archivos