+44 (0)1304 621735 info@teamnlp.co.uk
Where are you on the mood meter?

Where are you on the mood meter?

moodmeter

Our weekly Team NLP blog where you’ll find inspiration and actionable advice on how to build healthy habits, resilience, and connections in our unprecedented times.

How have you been feeling this week?  I always ask this question as it is useful to pay attention to the emotions that are impacting you and your ability to function at your best.  Have a look at the image posted this week (the rest of it can be found in the Team NLP blog).  We call it the ‘Mood Meter’ and we have taken it from an activity designed by Tony Robbins.  It is useful to check in with yourself three times a day in the morning, afternoon and evening and ask yourself ‘how am I feeling?’ Which of the emotions on the list am I feeling right now?  If you keep a diary for a week you will begin to see patterns emerging.  For example, when are you at your best at the top end of the mood meter?  Or when are you at your least resourceful at the bottom of the mood meter?  What impacts how you feel?  And , what can you learn from the times that you are at your best?  Look back at last week’s blog for some ideas to get you out of a negative mood.  Why is this useful you might ask? 

Over the past 30 years, scientists have discovered an undeniable link between the mind and the body. The vehicle that the mind and body use to communicate with each other is the chemistry of emotion. The chemicals in question are molecules, short chains of amino acids called peptides and receptors, that are believed to be the ‘biochemical correlate of emotion’. The peptides can be found in your brain, but also in your stomach, your muscles, your glands and all your major organs, sending messages back and forth.

moodmeter

 Our cells are eavesdropping on our thoughts every second of our lives. So our emotions have a deciding influence on our health as the neuropeptides and their receptors are in constant communication with the immune system. Viruses use the same receptors to enter the cells, as do the neuropeptides we release when we are experiencing elevated moods. Is this the reason why depressed people have a tendency to get sick more often whilst those who are happy and relaxed stay healthy? Is that why if we are feeling sick and have taken to our bed, and then the person we’ve fancied for months calls and asks us out, within minutes we are in a different emotional state and ready to go out? It’s because the neuropeptides flood out the virus molecules and release energy that help us to feel much better. It seems to be that our health reflects the emotions we are feeling and the emotions follow the thoughts we think. Something to think about in these uncertain times when it is so important that we take control of how we experience our lives each day.

 

To your success

Lindsey and all at Team NLP 

Reducing Anxiety through Distraction Activities

Reducing Anxiety through Distraction Activities

reducing anxiety

Our weekly Team NLP blog where you’ll find inspiration and actionable advice on how to build healthy habits, resilience, and connections in our unprecedented times.

How have you been this week?  I have found myself wondering how I will keep going if a second lockdown hits.  At Team NLP we are based in Kent, Nottingham, London as well as Norway and Cyprus too.  All of us experiencing different approaches to a possible second lockdown period.  We are all determined to stay as positive as ever and we are all noticing that even the most enduring of us are feeling more fatigued and anxious than usual.  So, as we move into a second period of uncertainty, I thought it would be useful to explore how to keep going.   

Focus on what you can control not what you cannot

The single most important practice in Stoic philosophy is differentiating between what we can change and what we can’t. What we have influence over and what we do not. A flight is delayed because of weather— no amount of yelling at an airline representative will end a storm. No amount of wishing will make you taller or shorter or born in a different country. And on top of that, time spent hurling yourself at these immovable objects is time not spent on the things we can change.

 

I suggest that you return to this question daily—in each and every trying situation.  Reflect on it constantly. If you can focus on making clear what parts of your day are within your control and what parts are not, you will not only be happier, you will have a distinct advantage over other people who fail to realise they are fighting an unwinnable battle.

 

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 is important to note that a distraction activity must be very attention absorbing to effectively reduce anxiety. When an activity is not 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 appeal to you? Tick them and plan to make them happen.

  • Browse free online courses (I love yoga with Adrienne)
  • Write a poem or short story
  • Make a cookbook of your favourite recipes
  • Make a list of things you are 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 are curious about and research them online

Developing a Regular Exercise Routine

“Walking is man’s best medicine.” – Hippocrates

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 do not have to spend hours doing it – it’s something most of us can fit in to our lives when it becomes a priority.

It is 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.

What are you waiting for?  Are you ready now to take the next step?

 

To your success

Lindsey and all at Team NLP

And, for those of you already qualified as NLP Practitioner or Master Practitioners or want to add NLP skills to your coaching tool-kit, we are also launching our fully online accredited NLP Practitioner coaching qualification on the 11th and 18th October for £450 all in.

Are you ready to invest in yourself?

Are you ready to invest in yourself?

Free webinar

Our weekly Team NLP blog where you’ll find inspiration and actionable advice on how to build healthy habits, resilience, and connections in our unprecedented times.                               

Just before the late March lockdown we had our next NLP Practitioner due to kick off on the 14th May in London.  Our students were busy with their pre-study and I was excited to be going into my 20th year of running face to face NLP Practitioner and Master Practitioner courses.  Then lockdown happened. 

For a while we just put the training on hold hoping to run it later in the year.  My business partner in Team NLP, Tracey Gray and I, had some time on our hands and we asked ourselves the challenging question ‘What would an NLP Practitioner course being developed for this new era actually look and feel like?’ We started again and came up with an innovative design that offers blended approach to learning and is much more flexible than the old model of a long pre-study process and then 7 intense days in the classroom. 

What is the new structure?

There are several key components that make our programme flexible, fun and credible.

  • Each student has a Team NLP personal coach assigned to them throughout the programme
  • The content is in manageable modules, easily accessible on our online learning platform
  • Each module has an e-book, audio and video learning, full of reallife examples and demonstrations
  • And, each module has an online, live training session.

Each module has fun exercises, demonstrations and assessments.  You will help us to shape the future as we continually evaluate and evolve to keep our training leading edge and inspiring.  You will also have the change to join a training community through social and action learning groups. And, you will attend a retreat style residential demonstration, assessment and celebration weekend of the end of all the modules (covid-19 dependent). Our course is fully recognised by the American Board of NLP. 

The good news is that you can join us from anywhere in the world and we can offer the whole training at a lower cost as we have passed on our savings to you!  It costs £1200 or 6 monthly payments of £220.  If you are already a qualified NLP Practitioner with us or any other school, you can review the whole training for £400. 

Why consider this NLP Training programme?

Our NLP Training will help you to:

  • Set compelling goals to enable you to become more focused about what you want out of life
  • Manage your state so you can always choose to be in control of your emotions and destiny
  • Break unhelpful patterns that have held you back
  • Coach others to set goals for themselves
  • Build great relationships with family, friends, clients and colleagues
  • Heighten your sensitivity to what is going on around you
  • Become a world-class communicator
  • Develop your flexibility in dealing with all situations
  • Improve your ability to generate commitment, co-operation and enthusiasm amongst those around you

Here is what one of our students from our first group who have recently completed their Practitioner training had to say:

I had always been interested in NLP ever since I read one of Lindsey Agness’ books. I was hooked! I never managed to find the right time to train though, until I found out that NLP Practitioner was going online which I knew would be perfect for me and fit in with my life and commitments. I have loved every minute of the practitioner course and found the blended learning approach to be very beneficial and helps to cement my learning. I also met a fantastic group of like-minded people throughout the course which was a massive bonus during lock-down! Some of the techniques and learnings throughout the course have been truly lifechanging and I am really looking forward to putting them into practice as I incorporate being a coach into my HR business. I would definitely recommend this course with Team NLP. Throughout the course, the individual sessions which I have had to complement my learning from Tracey have been amazing. Thanks, Tracey and Lindsey!  

What are you waiting for?  Our future starts to change as soon as we make a decision.  Are you ready now to take the next step?

To your success

Lindsey and all at Team NLP

And, for those of you already qualified as NLP Practitioner or Master Practitioners or want to add NLP skills to your coaching tool-kit, we are also launching our fully online accredited NLP Practitioner coaching qualification on the 11th and 18th October for £450 all in.

How to cope with the next few months…

How to cope with the next few months…

Cop next few months

Our weekly Team NLP blog where you’ll find inspiration and actionable advice on how to build healthy habits, resilience, and connections in our unprecedented times.

How did you get on with last week’s blog?  Did you manage to shift those negative thoughts about yourself?  This week there has been much in the news about how to deal with the new few months especially with Covid-19 on the rise again.  This blog is my contribution and it adds to the ideas I gave you last week. This week we focus on how to adjust those negative thoughts and beliefs that you might have at the moment.  As a reminder think about the conditions or situations that seem to deflate your confidence, motivation, or self-esteem. Common triggers right now might include:

  • Not working for many months
  • Worrying about your ability to find another job
  • Issues with elderly relatives or children going back to school
  • Anxiety about children at university and away from home
  • Challenges with working remotely
  • Missing colleagues
  • Feeling alone
  • Issues with your partner
  • Over-eating and lack of exercise

As we explored last week, once you have identified troubling situations, pay attention to your thoughts about them. This includes what you tell yourself (self-talk) and your interpretation of what the situation means. Your thoughts and beliefs might be positive, negative, or neutral. They might be rational, based on reason or facts, or irrational, based on false ideas. Ask yourself what is your evidence for negative thoughts or feelings?

Now start to replace negative or inaccurate thoughts with more accurate and positive thoughts.  Try these strategies this week….

  • Use hopeful statements. Treat yourself with kindness and encouragement. Instead of thinking your job interview won’t go well, try telling yourself things such as, “Even though it’s tough, I can handle this situation.”
  • Forgive yourself. From time to time everyone wishes they had handled something differently.  Rather than giving yourself a hard time, ask yourself what you can learn from the situation that is for you and positive.  This will help and remember doing something that you are not proud of doesn’t make you a bad person.”
  • Avoid ‘should’ and ‘must’ statements. If you find that your thoughts are full of these words, you might be putting unreasonable demands on yourself — or on others. Removing these words from your thoughts can lead to more realistic expectations.
  • Focus on the positive. Think about the parts of your life that work well.  Consider the skills you’ve used to cope with challenging situations.
  • Relabel upsetting thoughts. You don’t need to react negatively to negative thoughts. Instead, think of negative thoughts as signals to try new, healthy patterns. Ask yourself, “What can I think and do to make this less stressful?”
  • Encourage yourself. Give yourself credit for making positive changes. For example, “Running that meeting remotely might not have been perfect, but my colleagues asked questions and remained engaged — which means that I accomplished my goal.”

To your success

 Lindsey and all at Team NLP

If you would enjoy reading our weekly email and blog, you may well be interested in joining our membership model where you become part of our Team NLP tribe. You get access to our private Facebook page where you receive support from our community, monthly development sessions run by a trainer of NLP, 5% of all Team NLP courses and access to our Team NLP online conference on the 5th  All for £55 per year. 

If you would like to know how NLP can help you to emerge from lockdown with renewed clarity and energy sign up to our next free webinar ‘Change Your Life with NLP’ on the 28th October at 7pm.

Retaining Your Self Esteem and Confidence In Challenging Times

Retaining Your Self Esteem and Confidence In Challenging Times

self esteem

Our weekly Team NLP blog where you’ll find inspiration and actionable advice on how to build healthy habits, resilience and connections in our unprecedented times.

I hope you found last week’s ideas about keeping motivated useful.  This week I have been reflecting on the latest Government news about potential further lockdowns and restrictions.  For many the six months we have spent dealing with covid-19 has chipped away at their level of self-confidence and self-esteem – especially if you haven’t worked as you are still on furlough, you have seen your business deteriorate or you have lost your job.  These major events chip away at our identity and what we believe we are capable of.  This week’s email and blog contains some ideas about how to stay positive and a useful practice for remembering how great you are! 

Pay attention to your thoughts about challenging situations. This includes what you tell yourself (self-talk) and your interpretation of what the situation means. Your thoughts and beliefs might be positive, negative or neutral. They might be rational, based on reason or facts, or irrational, based on false ideas.  Ask yourself if these beliefs are true. Would you say them to a friend? If you wouldn’t say them to someone else, don’t say them to yourself.

Your initial thoughts might not be the only way to view a situation — so test the accuracy of your thoughts. Ask yourself whether your view is consistent with facts and logic or whether other explanations for the situation might be plausible.  Be aware that it can be hard to recognise inaccuracies in thinking. Long-held thoughts and beliefs can feel normal and factual, even though many are just opinions or perceptions.

Also pay attention to thought patterns that erode self-esteem:

  • All-or-nothing thinking.You see things as either all good or all bad. For example, “If I don’t succeed in this task, I’m a total failure.”
  • Mental filtering.You see only negatives and dwell on them, distorting your view of a person or situation. For example, “I made a mistake on that report and now everyone will realise I’m not up to this job.”
  • Converting positives into negatives.You reject your achievements and other positive experiences by insisting that they don’t count. For example, “I only did well on that test because it was so easy.”
  • Jumping to negative conclusions.You reach a negative conclusion when little or no evidence supports it. For example, “My friend hasn’t replied to my email, so I must have done something to make her angry.”
  • Mistaking feelings for facts.You confuse feelings or beliefs with facts. For example, “I feel like a failure, so I must be a failure.”
  • Negative self-talk.You undervalue yourself, put yourself down or use self-deprecating humour. For example, “I don’t deserve anything better.”

Now replace negative or inaccurate thoughts with accurate, constructive thoughts. This process will help…

Self-esteem flourishes when it receives regular nourishment. This process teaches you how to feed your self-esteem to ensure that it continues to grow. It is important that you select only positive qualities as you go through the following steps.

Step 1: Remember a time in the past that you felt really good about yourself. What three qualities did you most admire about yourself back then?

1._________________________________________________________________________

2._________________________________________________________________________

3.________________________________________________________________________

Step 2: What three qualities do you most admire about yourself now?

1._________________________________________________________________________

2._________________________________________________________________________

3._________________________________________________________________________

Step 3: Imagine a time in the future when you have achieved your goals. What three things do you most admire about yourself at that point in time?

1._________________________________________________________________________

2._________________________________________________________________________

3._________________________________________________________________________

Step 4: Think about a person who loves you. What three qualities do they admire most about you?

1._________________________________________________________________________

2._________________________________________________________________________

3._________________________________________________________________________

Step 5: Think about a colleague at work who respects you. What three qualities do you think they admire most about you?

1._________________________________________________________________________

2._________________________________________________________________________

3._________________________________________________________________________

Step 6: Take the 15 words that comprise your answers, write them on a large piece of paper, and hang them somewhere where you can see them every day. Then write them on a smaller piece of paper for you to keep in your handbag or wallet. If you notice yourself drifting back into any negative thoughts about yourself, look back at the piece of paper and remind yourself of all your best qualities.

 

To your success…

Lindsey and Team NLP

If you would like to know how NLP can help you to emerge from lockdown with renewed clarity and energy sign up to our next free webinar ‘Change Your Life with NLP’ on the 23rd September at 7pm.

Download your FREE copy:
Principles for success – This is all about the 8 Attitudes that form a growth mindset that will literally change your life.  What have you got to lose?  And, more importantly, what have you got to gain?