Steps to take to boost your well-being in this 3rd lockdown.
Our weekly Team NLP blog where you will find inspiration and actionable advice on how to build healthy habits, resilience, and connections in our unprecedented times.
Happy Sunday to you all. Very spooky in my last blog that I spoke about the famous song ‘You will never walk alone’ as a source of my inspiration then the sad news that Gerry Marsden, the most famous singer of this track had passed away. The track was played throughout the day on TV and I hope you had a chance to listen to the lyrics too.
This week I want to explore how to ‘Keep Well and Keep Going’ in 2021. Here are some of our ideas plus some practical exercises you can do for YOU plus a link to sign up to our free module that we have been offering to our corporate clients as well called ‘Keeping Well’. It is written with Team Leaders in mind and there are lots of tips that are relevant to all.
Download our ‘Keeping Well’ video and e-book for free here!
What is your trusted source of information?
It is important to manage the news you get about the pandemic, and, focus on some of the positive news that has emerged during the pandemic. Here are some useful trusted news sources as well as some uplifting stories. Think about limiting your access to your trusted media source to once a day and actively seek out positive stories relating to human endeavour during the pandemic.
Reducing Anxiety with Thought Challenging
Thought challenging is a simple yet powerful cognitive behavioural therapy (CBT) technique for reducing anxiety.
Neuro Linguistic Programming (NLP) can help you manage your problems by changing the way you think and behave. NLP can help you to change how you think (Neuro) what you say to yourself and others (Linguistic) and what you do (Programming). These changes can help you to feel better.
Unlike some of the other options, it focuses on the “here and now” problems and difficulties. Whilst it is often useful to discuss the past and understand how our pasts have influenced our lives and how problems have arisen, NLP mostly focuses on looking for ways to improve your mental wellbeing now. NLP is now being delivered online by Team NLP using our team of coaches if this is an option you wish to explore? Contact us on email@example.com for more information.
► NLP says that it’s not the event which causes our emotions, but how we interpret that event – what we think or what meaning we give that event or situation. Its most commonly used to treat anxiety and depression but can be useful for other mental and physical health problems. Anxiety is best described as the unhelpful thinking patterns you experience when your mind fixates on threat, uncertainty and negativity. Thought challenging helps by broadening your focus to include the bigger picture.
► Below are two thought challenging techniques. Keep practicing them and discover what works best for you.
The ABCDE Technique
Attention – When you feel distressed, stop what you’re doing and pay attention to your inner dialogue. What is your mind telling you?
Believe? – Do not automatically believe your thoughts!
Challenge – Defuse anxiety by broadening your focus. What’s the bigger picture? Is the thought fact or opinion? What might you think if you were feeling calmer?
Discount – Acknowledge that anxiety has been is dominating your thinking and let the unhelpful thoughts go.
Explore options – What would be helpful to focus on right now? What options do I have available?
The THINK Technique
True? – Is this thought 100% true? If not, what are the facts, and what is opinion?
Helpful? – Is paying attention to the thought useful to me or others?
Inspiring? – Does the thought inspire me or does it have the opposite effect?
Necessary? – Is it important for me to focus on the thought? Is it necessary to act on it?
Kind? – Is the thought kind? If not, what would be a kinder thought?
Reducing Anxiety through Distraction Activities
If your mind continues to spiral with unhelpful thoughts, distraction can be an effective tool for nipping it in the bud. It’s important to note that a distraction activity must be very attention absorbing to effectively reduce anxiety. When an activity isn’t working well, spend some time reflecting on why this could be and how you could make it more attention grabbing in future.
Distraction activities have the added benefit of helping you feel happier, more motivated and more energised, as well as combatting feelings of boredom.
Low activity and social disconnection are the two most fundamental maintaining factors of low mood, motivation and energy.
Here is a tick list of positive distractions. Which ones appeal to you? Tick them and plan to make them happen.
- Browse free online courses
- Write a poem or short story
- Make a cookbook of your favourite recipes
- Make a list of things you’re looking forward to when the pandemic is over
- Become a volunteer listener (or chat to one) on 7Cups.com
- Watch a live stream gig
- Watch TED Talks
- Use the Netflix Party extension to watch Netflix with your friends online
- Do a home improvement project
- Do some gardening
- Make a list of topics you’re curious about and research them online
Developing a Regular Exercise Routine
“Walking is man’s best medicine.”
Exercise reduces the overall activation of your amygdala and sympathetic nervous system – the parts of your brain and body that generate your stress response.
Research suggests that aerobic exercise (such as walking, cycling, and jogging) provides the same benefits as non-aerobic exercise (such as yoga and Pilates).
Studies also suggest you need around 21 minutes three times a week to experience the benefits. So, you don’t have to spend hours doing it – it’s something most of us can fit in to our lives when it becomes a priority.
It’s important to find something that you enjoy when it comes to building an exercise habit. Now more people than ever are interested in fitness, you have endless options.
Download our ‘Keeping Well’ video and e-book for free here!
From Lindsey and the Team at Team NLP