How to control public speaking anxiety

Posted Posted in Awakening, Business Coaching, Coaching, Event, Resilience

If you have ever been nervous or anxious about public speaking, join the club – there are about 7.5 billion of us! Public speaking is often listed among the top causes of anxiety, but you can totally manage those nerves using your own physiology.  You don’t need medication, liquid courage or your favourite lucky charm in your pocket.  You already have what you need. Most of the anxiety during public speaking is caused or exacerbated by forgetting to breathe.  Our brain then goes into panic mode about that, which we interpret as panic about speaking. The average adult has a lung volume of about 6 litres of air. During normal breathing, when we are not thinking about it, we exchange about 500mls of air during each breath. However, when we focus and take a long slow deep breath, we exchange at least 3 litres of air. As we breathe in, our […]

The Good, the Bad and the Ugly (of stress)

Posted Posted in Uncategorized

I had a couple of big speaking gigs last week and I was nervous.  (Yes, I’m a coach who works with people to help them overcome their speaking nerves but I’m human too!  Also, I’m actually glad that I still get a little nervous because a) it keeps me sharp and b) it means that I totally know what it feels like for my clients.) So when I felt nervous last week that was okay.  Also I know lots of stress management techniques! So I took myself out for a walk to ground myself in nature, breathe deeply, clear my head, reaffirm positive messages to my subconscious and practise my speeches in my head. On the way home I was attacked by a large dog.  There was growling and biting….and he was pretty aggressive too. But it was brilliant!  For two reasons: Firstly, because in that moment I wasn’t the […]

Confidence follows courage

Posted Posted in Awakening, Business Coaching, Coaching, Resilience

I was privileged to be a guest speaker this week at the South Eastern Health and Social Care Trust’s Annual Leadership Conference in Belfast this week, on the topic of how to be a resilient leader and build resilient teams. Two fellow speakers at the event were truly outstanding and their messages need to be shared as widely as possible. Amanda Oates from Mersey Care NHS Foundation Trust spoke about our tendency to jump to blame the ‘who’ of a mistake or error, rather than look at the whole picture – how and why it happened.  She has worked hard to implement a different approach, (click link to watch YouTube video that explains the concept of a ‘Just Culture’), where through structured processes and a compassionate approach, the person, their team and the organisation set out on a journey of learning together, so that the individual is supported and the […]

The Right to Disconnect – how to set boundaries today

Posted Posted in Business Coaching, Coaching, Resilience

This week there was a call by the FSU in Ireland for the ‘Right to Disconnect’ to be introduced as legislation.  The Right to Disconnect would mean that workers are not obliged to answer calls, reply to emails or engage in work-related activities outside of paid working hours. It followed a survey of 2,000 workers which found that a quarter of them reported that their employer expected them to answer calls or emails outside of work hours. It made the news on Mental Health Day, but was also flagged in August when Ireland’s Minister for Business, Enterprise and Innovation Heather Humphreys announced that an interdepartmental group had been set up to explore the issue and make recommendations before the end of the year. You don’t have to wait for the end of the year, or for Ireland to follow France and introduce legislation, to put some boundaries in place if this […]

Do you trust your own wings?

Posted Posted in Awakening, Coaching, Online Training, Resilience

We often think that other people are more resilient than us.  We look at people around us, well-known people, role models of resilience throughout history and we assume we would not be able to handle their challenges as well as they did, or still do. Resilience is not a trait that people either have or don’t have. It involves behaviours, thoughts, and actions that can be learned and developed in everyone. Resilience is about being adaptable. It’s about being flexible. It’s about recognizing that we’ve got strengths that perhaps we never knew we had until we have to use them. And like many things in life – the more we practise, the more we learn. You already have EVERYTHING you need within you to be resilient, you just need to be aware of it, work on it a little bit and keep doing that even when you think you aren’t […]

Brainwaves – have you had one recently?!

Posted Posted in Coaching, Resilience

Your brain is an electrochemical organ that uses electromagnetic energy to function. Electrical activity in the brain is displayed in the form of brainwaves – Beta, Alpha, Theta and Delta. Quick explanation: Beta is when we are fully awake and alert and working.  Alpha waves occur during relaxation or hypnosis. Delta is when we are deeply asleep and not dreaming.  Theta waves occur when we are day-dreaming or engrossed in a manual task and unaware of time passing. This week I would like you to think back or keep a record for a couple of days, of how often you think your brain has had those different types of brainwaves, and how often you have stopped yourself from entering a Theta period.  In today’s busy world we often feel guilty if we allow ourselves to daydream, like it’s time wasted or unproductive time.  But it’s really not!  You need to allow […]

Flying trapeze – for brain health!

Posted Posted in Awakening, Business Coaching, Coaching, Online Training, Resilience

If you regularly feel overwhelmed, emotionally drained and unable to meet constant demands, you might be burned out. Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It has become so prevalent that the World Health Organization (WHO) added burnout to its International Classification of Diseases, IDC-11,  describing it as a syndrome “resulting from chronic workplace stress that has not been successfully managed…” There are many ways to avoid or manage burnout, one proven tactic is to have a hobby that’s purely for leisure.  Nowadays we let hobbies fall out of our lives because we are too busy, but when you’re really engaged in a hobby you love, you lose a sense of time and enter what’s called a flow state. When your brain is in a flow state, neurotransmitters in your brain — endorphins, norepinephrine and dopamine – are activated and these regulate your mood […]

Actively listening to enrich your life

Posted Posted in Awakening, Business Coaching, Clinical Leadership, Coaching, exams, Online Training, Resilience

I often speak about the difference between ‘hearing’ and ‘listening’, usually in relation to conversations in a leadership context, but this week I am focusing on how to listen, really listen, (and what to listen to!) as a simple form of mindfulness to help relieve stress. Listening is sometimes called an art and a science.  (In fact, I counted once – coaches are trained to listen in 11 different ways!). It is really important for our mental health to actively listen sometimes because it encourages our brain to work the way it’s supposed to.  Listening tunes our brain to the patterns of our environment faster than any other sense, and paying special attention to sounds, the non-visual parts of our world, feeds everything from our intellectual performance to our motor skills and coordination. Listening to the sounds around us, particularly sounds of nature, soothes an overactive mind and can alleviate […]

Close the Gate

Posted Posted in Awakening, Business Coaching, Coaching, exams, Online Training, Resilience

If you live in or visit a rural area, you will be aware of the need to always close a gate. It’s to keep livestock safe and to keep humans safe from the livestock that like to escape and explore the world! ‘Closing the barn door after the horse has bolted’ is a common expression to describe the futility of closing the gate too late. Did you know that there is a way to ‘close the gate’ of your mind – to be more focused, less distracted, better able to concentrate, and happier, every day? The latest video I’ve uploaded to The Resilience Hub explains in detail how to do it with a demo and the neuroscience behind it so that you will have a better understanding of how it works. If you haven’t yet signed up to The Resilience Hub you can do so for FREE here. Until next […]

How to prime a conversation

Posted Posted in Business Coaching, Coaching, Online Training, Resilience

For a long time now psychologists have noted the importance of warm physical contact between children and their caregivers. Researchers at Yale discovered something really interesting about the importance of temperatures in adults – and specifically how holding a hot or cold drink can affect behaviour and attitude. This is backed up by neuroscience and brain imagery, so it’s based on solid evidence. There is a new video this week in the ‘You Have What You Need‘ section of The Resilience Hub that explains this and how you can use this to your advantage to prepare for a difficult conversation at home or at work. If you haven’t yet signed up for the Hub you can do so via the links in this post.  Why not?  It’s FREE! Until next week, take care, Lisa.       Image credit:  Alexandru Stavrica via Unsplash