Welcome to my weekly blog where you’ll find inspiration and actionable advice on how to build healthy habits, resilience and connections in our unprecedented times.
Last week I spoke about my challenge of keeping going in the ‘sameness’ of current life. Hopefully, things will start to open up even more on the 4th July when we might be able to finally stay away overnight or have a meal out. In the meantime, for those of you struggling with everything that is going on right now I want to share our top tips to build resilience:
- Make Connections – Identify in advance who the people are that support you. The people that you can call on and who you trust and respect. Maybe they are people who make you laugh, or someone you can simply let off steam with. These are your champions. Think of them in advance so if needed you know who and how to contact them.
- Physical Health – To be truly resilient your physical health needs to be as good as possible. The 3 big ones here are Sleep, Exercise and Nutrition. To improve the quality of your sleep switch off your mobile, tablet or computer at least 2 hours before sleeping, develop a regular routine. Eat a healthy well-balanced diet as not only does it boost your resilience it also boosts your immune system. Exercise regularly and keep moving. Find some form of exercise that you enjoy from yoga, walking, running, high intensity workouts or whatever else you enjoy. Any of these will help to release vitality hormones.
- S.E.T – Start to be aware of your emotions and if they are helping you feel stress free. Start noticing signs in your body. It is scientifically proven that you get a sensation 10 seconds before you are aware of the attached emotion. Identify what the emotion is. Ask yourself is this emotion serving me and if not, what emotion would be better, choose how you would prefer to feel. Sensation Emotion Thoughts.
- Self-Check In – Set an alarm on your watch or phone for 3 – 4 times a day. Ask yourself “where am I now” And this isn’t about your physical location! Ask yourself ‘how am I feeling? Where are my stress levels right now? If you are feeling great keep doing what you are doing, if not, then assess what activity, conversation or emotion would help to change it.
- Photos – These can be a great reminder of places, people and experiences that make you feel happy. For example, from family and friends to your favourite place or food. Photos help to trigger memories and change your chemical balance.
- Memories – Start to build a bank of positive memories. Maybe, a time when you achieved something that you previously thought was impossible. A time when you felt proud, or determined, confident and motivated. Go back to the memory and see what you saw, hear what you heard and feel what you felt. What can you learn from this previous situation that could help you now?
- Know Your Triggers – Know in advance what situations add to your stress level and lower your resilience. Notice how in these situations you behave differently and design alternative and more productive activities.
- Plan Strategies – When you know what your triggers are then you can plan alternative strategies in advance for these times. It is preparing to be more resilient.
- Be Kind – To yourself as well as others. Think about the oxygen masks on a plane. You are always asked to fix yours before helping others. The same applies to you. Be kind to yourself first. Appreciate all that is positive in you and give yourself permission to be human.
- Just Breath – It sounds like the obvious after all you have done it all of your life. Practice heart focused breathing, some smart watches even remind people throughout the day to take a breath. Breathe a little deeper and a little longer than you normally would. For example, 6 seconds inhale and 6 seconds exhale, gets you into a healthy, balanced rhythm. Whilst breathing see if you can think of a pleasant memory. Someone, somewhere, or something that makes you feel good. This takes you to a calm and alert state and reduces the flow of cortisol in your body. Do your best to do this 3 times a day for 2 minutes. It not only resets our Autonomic Nervous System and gives hormonal balance it also boosts the immune system.
Let me know how you get on.
To your success…
Lindsey and Team NLP
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