Tag Archives: Work life balance

Do you know how to say no?

Do You Know How to Say No?

Stop, Look, Listen – And Say No!

Is time slipping away for you? Hardly believe we’re 5 weeks away from Christmas and the holiday season? Yes I know – where did 2015 go?

If that sounds like you, perhaps the following can help.

Traffic lights

Project management systems will often apply a ‘traffic light’ approach to seeing whether things are on track or not. I think it offers a useful tool to help us prevent overwhelm and consciously choose how we spend our time and energy, helping us to say ‘no’!

RED – STOP! 

How is what you are about to do (or thinking of doing) really going to serve you? Be aware if you are committing yourself to actions that are linked to feelings of guilt or inadequacy. We don’t need to keep up with ‘The Jones Family’. The children honestly don’t care about homemade cakes!

AMBER – Pause, Reflect

What do I really need to do right now? (remembering that doing nothing is always an option). Listen to your heart. Give yourself time to reflect. We can’t make good decisions when we’re frazzled. Go for a walk, run, have a bath, switch off the phone. Just ‘be’. Breathe.

GREEN – Go, Consciously

Being aware of your focus, of the reality behind your decisions, move forwards with action that is in tune with the ‘real’ you.

We seriously don’t have to do everything we think we have to. 80% of our results come from 20% of our action – the key is to understand what are those productive 20%. Applying a traffic light system to your reactions just might help.

 

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Centre Yourself for Calm & Balance

shutterstock_140239432Are you always in your head, thinking things through, planning for the next thing, worrying how that recent conversation / meeting / decision / piece of work went?

How often do you really tune in to how your body is feeling instead?

When we bring our attention to our bodies we help ourselves break free from the tyranny of constantly thinking.

If we are constantly thinking and not ‘being’, we can easily become unbalanced and this shows up in our reactions and emotions. Having access to quick and simple tools that calm and balance us is vitally important to our health and well-being. In our fast paced and ever-changing world, proactively managing our state throughout the day is very beneficial to our health and well-being, our energy levels, mood and ultimately performance. Tuning into our body is an easy, accessible and fun way of doing this.

Centring is a form of state management that works with the fight/flight/freeze response to optimise how we are. One simple technique is called ‘ABC’ and is taken from a field of bodywork called ‘embodiment’. Embodiment is the way we are. It is how we feel, relate and do. Our bodies reflect the set of habits that we call ourselves. This technique comes from the great work of embodiment  and I’m grateful to Mark Walsh for sharing this with me at a recent training event.

ABC – Simple Centring Technique

A – Aware

Become aware of yourself, your body. Be mindful of the present moment, using the 5 senses (touch, feel, sight, smell, hear) , especially feeling the body, ground (chair or feet) and your breath.

B – Balance

Place your feet firmly on the floor, make sure your weight is distributed evenly, not skewed to one side. Check this balance in your posture and attention. Have an expansive feeling extending up and out from your chest, your heart.

C – Core

Relax your mouth and stomach, breathe deeply into your body. Notice your breath moving your belly in and out. Breath deeply for a few breaths and enjoy the calm focus.

Practicing this technique outside of any challenging situations helps you get used to how your body feels and responses as you quickly move through the sequence. When a stressful or challenging situation occurs, you should be more able to slip into using ABC ‘in’ the moment. Notice how it slows down your ‘flight/fight/freeze’ response.

When you run through and practice this technique, ask yourself:

What personal insights come up?

How might you use this technique in your life?

Choose2Flourish

Are you always in your head, thinking things through, planning for the next thing, worrying how that recent conversation / meeting / decision / piece of work went? How often do you really tune in to how your body is feeling instead? When we bring our attention to our bodies we help ourselves break free [...]

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