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 […]

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 […]

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 […]

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 […]

Your brain’s super-highway

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

In this post I am going to introduce you to your Corpus Callosum. This is the bridge network that connects the two hemispheres of your brain – the right creative side – and the left analytical side.  It integrates the motor, sensory and cognitive functions of your brain. Corpus Callosum is Latin for ‘Tough Body’ and that’s appropriate because it’s the largest connective pathway of our brain.  It’s even shaped like a letter ‘C’ – C for Corpus Callosum. It starts forming in the brain about 12 weeks after conception, although its development can be disrupted as early as 6 weeks into the pregnancy by things like rubella, if the mother consumes a lot of alcohol or a gene that sometimes causes malformation. It is mostly developed by the time we are 12 years old.  It was only discovered by scientists as recently as the 1950s. It plays an important […]

Succeed without burning out.

Posted Posted in Awakening, Business Coaching, Coaching, Resilience

Do you find yourself having great ideas for your business when you are at traffic lights or in the shower, but then get caught up in the busyness of business and life? Days, weeks and months go by and the idea remains just a wishful thought.  For various reasons you haven’t been able to take it any further. If you are serious about wanting to make changes to progress and to move up a level you need to hire a coach. Your coach is an invisible partner in your business, a sounding board that’s safe and confidential, helping you to see things with fresh eyes, helping you overcome any blocks or self-limiting beliefs you have (we all have!) that hold you back, and holding you accountable so that you actually take the necessary steps and move forward. Maybe you have thought of hiring a coach but you’re worried that your […]

You have what you need

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

Readers who have subscribed to The Resilience Hub will find a brand new section in there today, called ‘You Have What You Need‘ This will be a collection of short videos explaining some aspect of your human physiology that’s in place already, that you may not know is there, that you can harness to build resilience and manage stress, and that you can use to your advantage. The beauty of this is that you don’t need to have a certain level of education or IQ.  You don’t need to be any particular personality type.  You don’t even need money in your pocket.  You have all of these, built in since you were born. The first video in this series has been posted today so if you haven’t yet signed up to The Resilience Hub yet you can do so via this link. (It’s in the free section for the moment). […]

Switch!

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

One of the biggest challenges we face in building our confidence and resilience is… ourselves! Our negative self-talk is possibly the most disempowering aspect of our mind.  It’s an extension of our survival instinct, honed over millions of years of evolution. Our mind is always watching out for danger.  In today’s world actual life and death situations thankfully rarely occur, so when it can’t identify a danger easily, it looks harder. When it still can’t find anything to be properly scared of, it makes stuff up, exaggerates small things and remains on high alert because it doesn’t like having nothing to focus on. The part of the brain that does this is the amygdala.  It serves us sometimes (like when we jump out of the way of an oncoming car before we consciously realise what’s happening).  But it needs to be trained and reassured. With practice we can teach our highly […]