#stressreduction Archives - Dr. Elaine Leadership Coach

Our Brain and Leadership: Where Does Neuroplasticity Fit?

Posted on 27/02/2022 by Dr. Elaine

Leaders need to always be learning. As I continue to delve into information on leadership, neuroplasticity, and synchronicity I am learning unbelievably interesting material. Of course, I will be sharing at least some of what I read with you.

As leaders, we are influencing others all the time and a good leader is cognizant of their attitudes, actions, and words. Leaders also have a large influence on their work environment. With the influence on the work environment leaders also influence the brain development of employees. Self-directed neuroplasticity, according to Bosch (2021), “is the process of the brain adapting to the work we do and how we do it.” As such, leaders want to endeavour to create a positive workplace recognizing peoples’ needs for such things as “autonomy, relatedness, and fairness” (Bosch, 2021). A few steps Bosch (2021) suggests to create a positive work environment include:

Positive feedback in a timely manner
Learning opportunities
Communication – all forms, by everyone
Participation in ideas
Limited distractions thus allowing people to focus and develop new neural pathways
Necessary breaks encouraging reflection and new thinking – did you know some studies suggest longer hours make people less effective

Knowing that we can continue to develop neural pathways throughout our life we must consider what those pathways will be and how we will develop them. How we use our brain determines what we develop. Just as you train for physical competition, or for a chess game, or a spot on Jeopardy, we exercise and plan. The same must be done to develop the brain. Practice what you want to learn, expose yourself to new ideas, new people, new experiences. Challenge your brain and your memory. Your neurotransmitters need to be kept in balance.

Our brains play a vital role in emotions and memory. Our brain is also involved in our reaction or response to stressors. As I have written about in the past, the heart is also involved. Stress results in both physiological and biological responses with the fight or flight response: increased heart and breathing rate, increased blood sugar, the release of adrenaline and cortisol, our pupils dilate, and we are not able to digest food as easily as blood is redirected to essential areas for survival. When cortisol (the stress hormone) is released this, in turn, releases stored glucose for energy, and over time our immune system is suppressed.

There are ways to adapt our response to stress. I encourage the use of HeartMath and any other techniques that you find work for you. Bosch (2021) identifies the following as ways to help reduce your stress level:

Make your goals realistic
Learn your triggers and how to decrease your response to them, or avoid those triggers
Take time during the day to refresh yourself through calm moments that could include conscious breathing, HeartMath techniques, meditation, go for a walk or other physical activity
Connect with people – friends or family – did you know loneliness increases your vulnerability to stress
Physical activity also reduces levels of adrenaline and cortisol, so make it a regular part of your daily routine

We can do a myriad of things to improve our well-being and as leaders demonstrate to others healthy habits. Include healthy habits with additional activities to build a safe, positive, desired workplace.

I can guide you to learn specific techniques and systems that relate to you and your situation, personally or professionally. We all deserve to live a beautiful life.

Reference:

Bosch, H. 2021. Why We Do What We Do. EBSCO Information Services – www.ebscohost.com

Has Your Work Increased Over Time?

Posted on 13/12/2021 by Dr. Elaine

When you started your job, you probably had a fairly good idea of your job description and what your work would involve. You knew that as you became more competent at the various /tasks you would have more responsibilities added till you were proficient in your role.

You are starting to find this a bit too much for you to manage. You are becoming tired, less enthusiastic about your job, and the stress is starting to get to you. You are asking yourself, “how did I get into this situation”?Have you heard about boiling a frog?

You have become proficient and taken on the additional tasks and projects given to you. You have done well and are proud of yourself. Now the additional jobs and projects are becoming more frequent and many are now expected of you and added to your responsibilities.

Recipe for Boiling a Live Frog

Ingredients

One live frog
One pot large enough to cover the frog with water
Enough water to cover the frog

Fill the pot with water. While waiting for the water to boil, catch your live frog. Once the water is boiling, drop the frog in the water. Boil till done.

Comment:

My frog jumped out of the water; I don’t think your recipe works.

Response:

My goodness, everyone knows you can’t boil the water first. You must put the frog in the pot of room temperature water, then bring the water to a boil.

Why Have I Given You This Information? What Does This Have to do With the Changes to Your Work Responsibilities?

More than once I have ended up in such a situation. One time when I moved on two people were hired to replace me. Has this happened to you? As in the opening description, I took on one more thing, then one more thing, and it continued – after all, how much time can just one more thing take? One little task, no problem.

More tasks are given to you and you are managing them quite well, but you are getting tired. You are no longer sure if this is the job you want. Your family is complaining that you spend too much time working and that you are too tired to do things with them when you get home.

What has happened here? Just like the frog, the heat was slowly turned up, you didn’t even notice until it was too much and you were done – just like the frog.

What can you do about this type of situation?

You might have been in the job for years and you are satisfied. You are working in a field of your choosing. When you first started you were excited to go to work every day. Some of that initial enthusiasm has worn off now as your workload has increased and no longer aligns with your values or the direction of your goals. It is not too late. You can start now to set your boundaries. Of course, it is difficult to backtrack, but it is possible. A carefully thought-out plan is needed, and this plan begins with an open mind, courage, and a clear understanding of your values and goals. What is important to you? What are your priorities? This can be a hefty task and you might want to get a bit of help.

Know your boundaries (ideally from your first day of work, but it is never too late). I suggest you go back to look at your values. Is the job in alignment with your values? As you determine your boundaries are they in alignment with your values and goals?

Guidance at such a time might be valuable. This is where a coach or mentor can come in handy. Give me a shout and let’s figure out what you want to do and how you will go about getting what you want.

drelaine@drelaineleadership.com

Are Your Decisions Based on Fear?

Posted on 07/09/202107/09/2021 by Dr. Elaine

When that bear is after me, I hope I can run faster than you can. I also hope that my fear has kicked in enough that I can actually run. I used to love running, but as with many of us old folk – the knees are gone.

If some dude or dudette breaks into my house while I am home, I hope I have enough fear to either hide or run. Fear can be good. The adrenalin gets you going, hopefully, to someplace safe. Fear today is different from the fear in the caveman days (I think there were cavewomen too, but we don’t seem to talk about them). We don’t have to run from the lion, tiger, bear, or any of those aggressive animals who look on us as prey. Today our fear comes from the political climate, the pandemic, racial issues and inequality, women’s inequality, the environment, and what we are doing about it – or not doing. Some still fear not being able to feed or house their families – wow – how long has this been going on??

Every day we are apt to experience fear when we drive, when we are walking, when someone we do not know approaches us, or if someone is not wearing a mask. How do you react to these fears? In most cases, you know your heart and respiratory rates increase. The increased heart and respiratory rate can also happen when we talk about politics and pandemics (starting to be hard to separate the two).

We are facing numerous fears with the ongoing pandemic. Mask versus non-mask, vaccine versus anti-vaccer, conspiracy versus non-conspiracy, and there might be other divides of which I am not aware. Why are these divides present – fear. Fear is often the doing of politicians and the media.

There are numerous other things occurring causing us fear. No income, no school or only home-school, and you can’t work from home, not enough money to feed the family, pay the bills, and keep a roof over your head have become too common.

Our mental health is being stretched like it has not been in the lives of many of us. The Polio scare in the mid-50s, The Bay of Pigs, and the Cuban Missile Crisis in the early to mid-’60s when I was still fairly young, definitely scared us. By the time the Missile Crisis came along, I was old enough to read the paper and be frightened along with the adults. I didn’t understand everything, but I knew there was a possibility that we might be gone and I might not be with my mom when it happened. I was scared, really scared.

I am not scared now. I am fortunate and old enough to be able to live on my retirement pension. I will continue to look after my health, wear my mask (heck my immune system has been crap since long before the pandemic), and I have my two jabs. I wasn’t going out before the pandemic hit because I was undergoing chemo – I just haven’t changed what I was doing then.

That only gives us a bit of understanding of the effects of fear. When the pandemic has run its course there will be other fears. What else causes us to be fearful and how does fear influence our decisions?

We have been subjected to fear-causing news reports, health reports, and general pandemic discussions for a bit over 18-months. What an incredible amount of stress we have been put through, and that stress affects our decisions. Why? Because the fear creates stress which then influences our decisions. The decisions we make when stressed are often not the best decisions.

Some of the nastiest leaders in the world gain, and have gained, power because of the fear they instill. Is that what our leaders are doing now, or are they also being fed fear every day? I am not a conspiracy theorist. On the other hand, I do believe if you tell yourself something over and over again you begin to believe. After all, isn’t that what we are being taught to do to become more self-confident, to build self-esteem, and to make the most of ourselves? Darn right it is! And guess what – it works. So let’s use the same strategy to eliminate or reduce our fear now. You can stay in fear, or you can choose to live a beautiful life without ongoing fear.

It is a big ask for anyone who is afraid. Believe me, I have been there in the past. I am not there now and do not intend to be. I am in control of me, and I can help you be in control of you. Change is never easy, but small steps repeated over time accumulate and can make a huge difference. What is amazing is how the practices that can help get you out of a fearful state can be used every day, in a pandemic, or non-pandemic times.

At any time, each of us can benefit from someone who is a sounding board, or from a coach. Now, more than ever, someone to talk to is of the utmost importance. Many are experiencing feelings and fears they have never had to deal with before, and the people in their social support system are experiencing the same concerns. Find someone to talk to individually or as a group. I offer these kinds of services and I am sure there are others also offering individual and group coaching, mentoring, or training. As humans, we need each other. We are not meant to be alone. Seek what and who you need. You were not meant to live in fear.

Learn how to overcome anxiety, decrease your stress, and frustration. Book an appointment to chat at

What is Your Mindset?

Posted on 02/09/202102/09/2021 by Dr. Elaine

Our mindset can lift us up, tear us down, gives us a positive attitude or a negative attitude. Much of our mindset has been instilled in us since childhood. The views of our parents, grandparents, teachers, and other important figures in our life influence us, whether we are aware. Our philosophy of life directs our life experiences. Some people, fatalists, believe that no matter what they do the outcome will be the same. What about you? Do you think you have some control over outcomes? Let’s think about that – if you do not study for exams will the outcome be the same as if you do? Does your diet influence your health? These examples seem obvious. Let’s look at some other ways mindset could possibly influence our life. If you are generally a happy person and find an opportunity or something positive in most situations you have a positive mindset. Those with a positive mindset focus on positive results and good outcomes. For many of us, we prefer to be around people with a positive attitude or mindset. A positive mindset also has health benefits. According to the Mayo Clinic, the following are attributed to a positive mindset: – Increased life span- Decreased rates of depression- Lower distress levels- Increased resistance to the common cold- Better psychological and physical well-being- Better heart health and decreased risk of death from cardiovascular disease- Better coping skills during hardships and times of stress. Considering these positive connections, I encourage the development of a positive mindset. Among the ways to build a positive mindset are:- Identify negative thoughts – that’s right – identify the negative, you need to be aware of your thoughts, identify your negative self-talk. – Focus on positive thinking and positive self-talk. Even negative thoughts and self-talk can be turned around to positive thoughts and talk. (Give me a shout, I have some tools for this). Laugh, find the humor in situations (laugh at yourself, not others), surround yourself with positive-thinking people, schedule a couple of times during the day to assess how you have been talking to yourself, and if your thoughts are positive or negative. Remember – what isn’t identified can’t be changed. Can you think of some negative thoughts that can be reframed into positive thoughts? Negative Thoughts Positive Thoughts can’t do that; I’ve never done it before. A great opportunity to try something new. That’s too complicated. I will approach that from a different perspective. I don’t have all I need to do that. I will be creative and workaround or substitute where necessary. I’m never going to get any better than I am now. I will take a chance and try some new things, some self-development courses. That won’t work. That is far out, let’s give it go.No one talks to me, so I never know what is going on. I will make an effort to engage others in conversation and show interest in what is happening. You might also consider watching less news, more comedy, or forget about tv and read positive material. Listen to upbeat or relaxing music. Spend some time outside enjoying nature. If you don’t care for nature, try just a few minutes when the weather is your favourite kind (for me sunny and warm). You can also try meditation. Or try taking a few moments to identify the things in your life for which you are grateful – a roof over your head, food to eat, a job, a family, health, life, your pet. Start a list of these things for the times when you can’t think of anything positive, and you can refer to your list. When you first wake up, or when you are brushing your teeth take a minute to take 3 – 5 deep, slow breaths, and then focus on something positive for another few breaths. It can’t hurt anything, and you might just find yourself feel more positive. I have a variety of strategies for you to try if you would like to feel more positive; direct message me and we can talk.

Would You Like to Decrease Your Stress?

Posted on 30/12/202023/01/2021 by Dr. Elaine

What a silly question. Doesn’t everyone want to decrease their stress? Of course, we all do. The hard thing for many of us is to figure out how. This past year, 2020, has only added stress for most people. Telling people to “not worry” doesn’t help one little bit.

I realized the other day that despite not having any reason to be feeling stressed – I was. Today I decided to take a day off. For me, that meant staying in bed for longer than usual, reading, playing a few games, fixing up some of my computer ‘stuff’, & at long last writing this blog. I had been putting it off because my blog site had disappeared – I made a mistake when I thought I was updating things. The other activities, or non-activities, of the day, have included a wee bit of tv, nothing that stretched my brain.

I know I need to practice what I preach. I also realized that a few months ago when I decided to make a few changes to my life I tried to do too much too quickly. I know better than that. But, I needed a reminder from my coach. I need to tackle one thing at a time. Right now I am taking a course – I need to focus on the course – it is short term & will be over in a few weeks. I have made a point of meditating every day. I have meditated for many years, but sometimes go for rather long stretches when I don’t (maybe a month). But, I am back at it – I feel so much better when I meditate at least once a day; why would I not do that every day?

The photo above appears to be a very stressed or sad person. I’ve been feeling like that the last few days – I want to curl up in a ball & ignore everyone & everything around me. Let’s make sure you don’t get to that stage. Regardless of the way I have been feeling I still want to help others. That might actually be a bit selfish – I feel better when I can help others. I don’t need to control, be in charge, or dominate. I want to help by listening, & sharing the strategies I have collected over the years (it’s been a lot of years), & guiding you to do what is best for you. Only you know what you are ready for & can do at this time.

How can I help? You might want to start with a Stress Check-List to see how much stress you are experiencing. I have included the Stress Check-List (from HeartMath) at the end of the blog. There are a plethora of ways to decrease stress. But, stress & decreasing stress aren’t one-size-fits-all. Some things are basics for everyone, but though we are all one, we are also unique & need what works for us as an individual. A few things to think about include: – sleep, healthy nutrition, exercise, meditation, yoga, a soak in a nice warm bath with Epsom salts & essential oils. Some of these are quick fixes, some are part of longer stress reduction & self-care strategies.

All of the above will help decrease stress, but you need to do them daily or frequently. I can help. As a coach/mentor I have many tools in my toolbox & I am sure we can find a few that will work for you.

Recently, I have successfully made it through cancer & chemo-therapy, coping with autoimmune disorders, retiring, & just getting old (yes, even aging can be a stressor).

Do you have too much stress?

Everyone responds to stress differently. Use this checklist to assess the impact stress is having
on your life and if it’s time to do something about it.

Low stress levels
 feel well
 I am able to relax
 Physical recreation brings me pleasure
 Increasing pressure enhances my performance
 My thinking is clear and I learn easily
 I am able to say “No”
 Others see me as adaptable and approachable

Moderate stress levels
 I feel driven, hyperactive, and restless
 I tend to make snap decisions but with errors
 I feel over-burdened but can still say “No”
 I often feel tired but am taking steps to recover
 I often try to squeeze a few extra drops out of my performance
 Discipline, fitness, social pressure and stimulants play a greater role in my ability to perform
 My sleep is just about adequate
 Others see me as tired yet successful

High stress levels
 I don’t think as clearly as I used to
 I feel irritable and “on edge”
 I complain and grumble regularly
 I work longer hours but get less done
 I have repeated minor ailments, aches and pains
 I am exhausted, have poor endurance and my work/life balance is suffering
 I am unable to distinguish the essential from non-essential
 I have sleep problems
 I feel like I’m l operating in survival mode
 I accept excessive burdens and see them as inevitable
 Others see me as energized and successful

Contact your HeartMath® Certified Coach for more information.

Elaine Rose

phone/text: 403-561-0185
email: fromtheheartwithdr.elaine@gmail.com
book an appointment: https://calendly.com/fromtheheartwithdr-elaine