Posts Tagged children
Happy Holidays from BizPsych! We typically have several requests this time of year to present our “Thriving with the Holidays” seminar for client companies. Surprisingly, this year we have had only one request, from our sister division in Las Vegas. Is it possible that there may be less acute stress this year in many organizations? Is there still much stress, but no time? Perhaps our past years’ efforts have cured all holiday stress (Nice fantasy…)? The holidays are a wonderful time for so many of us. Yet, for many people, the holidays bring an increased stress level that can take away from that delight. For some it’s actually a depressing time of year for a variety of reasons.
The cornerstone of our recommendation about coping or thriving with holiday stress has to do with setting balanced and reasonable expectations of ourselves and of others. There are cultural expectations that can lead to stress and disillusionment, i.e. “we should all be blissfully happy, have beautiful and significant presents for all, and be ever cheerful.” This probably does not work for all of us 100%. We can, however make meaning, be grateful, have authentic interactions, and celebrate what we believe in. One of the ways we can accomplish this is to set meaningful and realistic expectations for the holidays.
A number of years ago I worked out an optimal holiday stress management strategy formula called “Holiday Stress Math.” It is not rocket science, so please enjoy:
Holiday Stress Math
Holiday Stress is a function of: Expectations (E) vs. What Really Happens (WRH)
If E are H (High) and > WRH = HS (High Stress Holiday)
If E are L (Low) and < WRH = LS but DOL (Low Stress) (Depends on Luck)
If E are L (Low) and = WRH = LS but NGT! (Low Stress) (Negative Good Time)
If E are H (High) and = WRH = MS, PGT but HRI(Medium Stress) (Positive Good Time) (High Risk Investment)
BPRE (Best Possible, Realistic Expectation) = WRH(What Really Happens) = GRE (Good, Realistic Holiday)
Have a meaningful and reasonable stress holiday.
Peace and Joy,
Vice President, BizPsych
In the past, I have had a hard time remembering how daylight savings worked. Why? Because I would always recall the time I insisted on wearing my tennis shoes to go bowling and I flew down the alley and landed flat on my face. In my mind, falling was forever synonymous with falling forward and making face plants. Hence, the reason why I‘ve had such a hard time learning (and remembering) that it was fall backward and spring forward.
Then, I finally came up with an easy way to make the distinction clear. The word “fall” has four letters in it and so does the word “back.” Ever since I discovered this handy-dandy way to remember, I’ve been able to get it right!
Now that we’re into daylight savings time, I’ve had to ask myself:
Are there any other areas of my life that could benefit from a slight recalibration?
Am I getting a less than desirable outcome than I would prefer? And if so, is it because I am perpetually stuck in thinking the same way in a given situation?
Do I need to change my perspective and see things in a different light?
Is there a better way for me to think about things that would make my life easier and create less heart burn? Am I still making unnecessary “face plants” because of my stubbornness?
Daylight savings creates a slight shift. The nights become longer and the days become shorter. We’re reminded that the holidays are just around the corner. We start to notice that the mornings are a little chillier while the grass and car windows show slight signs of frost. We grab our sweat shirts and start looking for our favorite sweaters. We even begin to notice the displays in the grocery store are different. There are multiple signs and signals shouting: “change is in the air!”
So, I ask, “Why wait until the New Year comes to make resolutions that promote positive change and wellbeing?” Daylight savings is a great reminder that we can always make recalibrations and adjustments and, there is always time to make a slight shift to get a more desirable outcome. How often do you feel as if you’ve just won the lottery because you’ve been given the luxurious “gift of time?” Even though it’s just a slight move on the clock’s hand that creates the change, I encourage you to think of it as an invitation; an invitation to stir things up a little, create a shift in your thinking, change your rhythms, and challenge your beliefs. Then, during the long hours of the night, as you watch the hands on the clock go by, you can celebrate all of your successes that will make it easier to spring forward into action the next time we change the hands of time.
Just remember, if your organization needs a few recalibrations or you want support with making a few refinements the professionals at BizPsych are here to support you with executive coaching, training, and organizational development.
Marcia Kent, MS
We have all been touched in one way or another by the recent rash of violence in our communities. One tragedy seems like an anomaly and we tend to be able to put it in context as such. But when another occurs we start experiencing it as out of control and as a new norm. We start to carry a pervasive ill-ease. The experience of these tragedies may trigger a variety of stress reactions for different individuals. Some of these could be profound and require the need for professional help, be it medical or psychological. At the least, the general ill-ease most of us are experiencing may also compound the numerous other external stressors we encounter in our work and personal lives.
These stressors especially compounded by the senseless violence of recent shootings cannot help but affect us, in many ways, as well they should. In our modern world, stress is here to stay. We can learn to set more effective boundaries, we can better manage our time, we can shut out the painful images, but in most of our work and personal lives we will continue to be barraged by external demands and stressors. By focusing on stress, we often invite stress.
We offer a new approach. As we have learned in the Critical Incident Support Services (CISS) field, promoting emotional resilience gives those experiencing a specific trauma a more positive response than focusing on the trauma and stress. Emotional Resilience is our ability to “bounce back” from adversity and challenge. This does not mean we can remain unaffected by stress and setbacks. What it means is by strengthening our resilience we improve our ability to cope with set backs and recover more quickly. Emotional resilience traits can be learned and practiced. We would like to share some of the characteristics of emotionally resilient people as an invitation to practice – especially at this time of shared sorrow and tragedy. Some of the characteristics of emotionally resilient people are:
- Emotional and Physical Awareness: They understand what they’re feeling and why. They understand how their emotions are affecting their behavior and performance. They understand the absolute connection between mind and body – emotions and physical health. They support physical health by practices such as exercise, relaxation, healthy nutrition, and increased mindfulness in the moment – awareness of emotional and physical states.
- Perseverance: Whether they’re working toward outward goals or on inner coping strategies, they’re action-oriented – they trust in the process and don’t give up. They carry on in the face of setbacks and obstacles.
- Internal Locus of Control: They believe that they, rather than outside forces, are in control of their own lives. They know the limits of control and focus on the areas of life they can control.
- Optimism: They see the positives in most situations and believe in their own strength. They are able to view events as time-limited versus permanent. They are able to view events as specific and not pervasive. i.e. “all or none.” They are able to not personalize negative events by defining themselves by these negative events.
- Support: While they tend to be strong individuals, they know the value of social support and are able to surround themselves with supportive friends and family.
- Sense of Humor: They’re able to laugh in spite of life’s difficulties. They are able to respond to serious situations with appropriate seriousness, but not take themselves so seriously that they get in their own way.
- Perspective: Resilient people are able to learn from their mistakes (rather than deny them), see obstacles as challenges, and allow adversity to make them stronger. They can also find meaning in life’s challenges rather than seeing themselves as victims.
- Sense of Mission: Being connected to your spiritual side has been connected with stronger emotional resilience. This has to do with being connected to a higher purpose than oneself, and could be a sense of purpose or mission.
This is not an absolute list of Emotional Resilience traits. However, focusing on one or all of these traits and developing ways to practice them may be a positive way to help cope with the recent trauma that we all have experienced, as well as the common and extraordinary stresses we experience regularly. It may prove more effective to focus on strengthening one’s positive resilience than “combating” stress. Over the past couple years, BizPsych has offered emotional resilience programs in a large variety of settings and situations with very positive results and response. Please consider what you might need to enhance and exercise your resilience at this time.
Patrick Hiester MA, LPC,
Vice President of BizPsych
A division of MINES and Associates.
The book, Spark, by John J. Ratey, M.D. is the holy grail of research applications related to the interaction of exercise, neuroplasticity, and performance. The information on brain chemistry changes in the areas of learning, addictions, anxiety, depression, women’s issues, ADHD, and aging is priceless. The essence of the book is that the data indicated the brain is able to create new neuronal connections, grow new nerve cells throughout life, manage major psychological conditions, pain conditions, and learning is significantly enhanced through exercise. Ratey stated that “exercise is the single most powerful tool you have to optimize your brain function”- based on hundreds of research studies (p.245). Ratey suggested that the more fit you get (regardless of where you start), the “ more resilient your brain becomes and the better it functions both cognitively and psychologically. If you get your body in shape, your mind will follow” (p. 247).
How much is enough? Ratey stated that walking is enough. Low-intensity exercise is at 55 to 65% of maximum heart rate, moderate is 65-75% and high intensity is 75-90%. “The process of getting fit is all about building up your aerobic base” (p.251). Ratey goes on to discuss the role of strength training and flexibility as important elements of optimizing your brain chemistry and hormone levels.
What does this have to do with optimizing your performance at work and in all areas of your life? Everything! Get started today and stick with it.
Have a day filled with optimal brain chemistry,
Robert A. Mines, Ph.D.
CEO & Psychologist
As many of you know I am functioning as an ambassador of the firm doing volunteer consultation at Shanti Bhavan, a school for very poor children in India who would have very few opportunities in life had they not been admitted to Shanti Bhavan.
I will provide some video/audio of the piano recital put on by the students of our former colleague Allegra Boggess and photos of the first ever Shanti Bhavan chess tournament, plus the two daily martial arts classes.
We had 97 children participate in the chess tournament. The chess boards range from those purchased at local stores to paper boards and pieces that were homemade. In addition, there are some pictures of the tae kwon do and jujitsu classes I am teaching. The classes are taught in the grass for falls and throws and on the clay/rock soccer fields – no mats, no air conditioning, and Frisbees for kicking pads.
From a performance stand point two important elements are represented in these examples. First, high levels of performance can be achieved with few resources and making the best of those available. Second, enthusiasm, passion, and persistence, along with appreciation for the opportunity, can carry one to heights one may not have dreamed of.
Robert A. Mines, Ph.D.
CEO & Psychologist
Posted by minesblog in Alcoholism, Anxiety, BizPsych, business psychology, C Level, CEO, Critical Incident Stress Management/Debriefing, depression, education, Employee Assistance Programs (EAP), Kids Depression, Leadership, Managed Behavioral Health Care, Management, Mines and Associates, Psychology of Performance, Stress management, substance abuse, Supervisor, Uncategorized, Work Performance on June 7, 2010
We’ve begun to see editorials, videos and news stories about the effects of the Gulf Oil Spill on behavioral health. Most recently I watched an expose about the effects of Exxon-Valdez on alcohol and substance abuse, increases in divorce rates and suicide attempts and how experts warned of the same fallout from the Gulf crisis. Additionally, mental health experts are warning that the current crisis could dredge up unresolved feelings from Hurricane Katrina. Here is a link to the story and video:
We wish the best to all those impacted by the gulf oil spill.
Posted by Ian Holtz (Sales @ MINES and Associates)
Some of us don’t make any resolutions because of fear they won’t be kept. Others make new ones every year and follow them like clockwork. Most of us are somewhere in between. No matter what group you belong to, here is a top ten list of New Years Resolutions that I discovered on About.com
1. Spend More Time with Family and Friends
Recent polls conducted by General Nutrition Centers, Quicken, and others shows that more than 50% of Americans vow to appreciate loved ones and spend more time with family and friends this year. Make plans to meet up with friends for an evening of comaraderie at a favorite restaurant or take the family to a popular place for family fun. Work shouldn’t always come first!
2. Fit in Fitness
The evidence is in for fitness. Regular exercise has been associated with more health benefits than anything else known to man. Studies show that it reduces the risk of some cancers, increases longevity, helps achieve and maintain weight loss, enhances mood, lowers blood pressure, and even improves arthritis. In short, exercise keeps you healthy and makes you look and feel better.
3. Tame the Bulge
Over 66 percent of adult Americans are considered overweight or obese by recent studies, so it is not surprising to find that weight loss is one of the most popular New Year’s resolutions. Setting reasonable goals and staying focused are the two most important factors in sticking with a weight loss program, and the key to success for those millions of Americans who made a New Year’s commitment to shed extra pounds.
4. Quit Smoking
If you have resolved to make this the year that you stamp out your smoking habit, over-the-counter availability of nicotine replacement therapy now provides easier access to proven quit-smoking aids. Even if you’ve tried to quit before and failed, don’t let it get you down. On average, smokers try about four times before they quit for good. Start enjoying the rest of your smoke-free life! Locally, there are a variety of free support services, hotlines and smoking cessation classes to help you kick the smoking habit.
5. Enjoy Life More
Given the hectic, stressful lifestyles of millions of Americans, it is no wonder that “enjoying life more” has become a popular resolution in recent years. It’s an important step to a happier and healthier you! Consider a holistic healing centers for products designed to bring balance to your body, mind and soul. Or just get out and try something new! Take up a new hobby or try your hand at skiing. Go to a theater performance, or head to the local spa.
6. Quit Drinking
While many people use the New Year as an incentive to finally stop drinking, most are not equipped to make such a drastic lifestyle change all at once. Many heavy drinkers fail to quit cold turkey but do much better when they taper gradually, or even learn to moderate their drinking. If you have decided that you want to stop drinking, there is a world of help and support available. There are also a number of treatment-based programs, as well as support groups for families of alcoholics.
7. Get Out of Debt
Was money a big source of stress in your life last year? Join the millions of Americans who have resolved to spend this year getting a handle on their finances. It’s a promise that will repay itself many times over in the year ahead.
8. Learn Something New
Have you vowed to make this year the year to learn something new? Perhaps you are considering a career change, want to learn a new language, or just how to fix your computer? Whether you take a course or read a book, you’ll find education to be one of the easiest, most motivating New Year’s resolutions to keep. Local YMCA’s offer great recreational training for beginners of all ages. Most local colleges and universities offer distance and adult education programs.
9. Help Others
A popular, non-selfish New Year’s resolution, volunteerism can take many forms. Whether you choose to spend time helping out at your local library, mentoring a child, or building a house, there are many nonprofit volunteer organizations that could really use your help. Or if your time is really in short supply, maybe you can at least find it in you to donate the furniture, clothing and other household items that you no longer need, rather than leaving them out by the curb to fill up our landfills.
10. Get Organized
On just about every New Year resolution top ten list, organization can be a very reasonable goal. Whether you want your home organized enough that you can invite someone over on a whim, or your office organized enough that you can find the stapler when you need it, these tips and resources should get you started on the way to a more organized life.