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 […]

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 […]

Why we get sick on first day of holidays

Posted Posted in Business Coaching, Coaching, Resilience

Have you ever gone on holidays, and spent the first few days sick? There are many reasons for this but one cause is the stress of working harder to finish up before our time off. We’re in a state of well-being when there is a gentle ebb and flow of hormones. Small amounts of stress are beneficial: – cortisol helps us to metabolise cholesterol – and adrenaline fights off cold viruses With small amounts our body bounces back easily. But, when we have excessive stress our body loses its balance and bounces back too far at first, and our immune system drops. When our immune system dips (like when we are tired, undernourished, sleep deprived or when we let our body temperature drop) we are more susceptible to viruses like the cold virus and flu virus.  Airplanes are also notorious spaces for catching viruses because lots of us are in a […]

When you take on too much

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

Busy people often don’t think they have time for coaching. But there’s coaching principle called ‘Pausing for Performance’… …and the best example of how it works is think how you’d feel if you worked all day and through the night.  How productive would you be the following day? If you have ever woken up refreshed after sleep or a nap or if you have ever had a great idea in the shower or at traffic lights – that’s because actually your brain has been allowed to pause for performance and you can see how that has given you new motivation, commitment, new insights/ideas and vision, clarity and renewed energy. I usually try to practise what I preach – usually! – but a few weeks ago I had a lot on my plate, I took on more and said yes to too many things. Then something of reasonable importance fell out of my […]

A guided tour of your body during stress

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

We all know that stress doesn’t feel good, but did you know what effects it has on your individual organs? Here is a tour of your body in the minutes after a stressful trigger… SKIN: pales as blood diverted to vital organs. HEART: begins to pound, sending blood around body carrying sugar (energy) and hormones (eg. adrenalin) MUSCLES: tense in readiness for action. LUNGS: air passage dilates, breathing becomes more intense to provide more oxygen to feed increase blood supply. LIVER: glycogen is converted to blood sugar to give ‘short distance’ energy. DIGESTION: processes shut down as blood is diverted elsewhere. Mouth goes dry to avoid adding extra fluids to stomach. BLOOD: thickens to help it carry more oxygen, fight infection & stop bleeding. SWEAT GLANDS: start up to cool the underlying and overheated muscles. BLADDER & RECTUM: Muscles relax to release any excess load. BRAIN: Executive function and solution […]

How effective are your conversations?

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

How effective are your conversations? Or a more direct question would be…how often do you listen – really listen – to someone who is trying to convey their feelings to you? There are plenty of quotes about the subject such as “You aren’t learning when you are speaking” and “We have two ears and one mouth.  Use accordingly” and – this one is on the button! – “Most people listen with the intent to reply, not to understand” One way to practise this is when you are thinking about your answer while someone is speaking, or even trying to interrupt someone, stop yourself.  Wait a minute.  Ask another question.  Wait until the other person has finished articulating their point. Also, listen with more than your ears. Listen with your eyes, your heart, and with your brain engaged and focused on them, not you. One of my favourite coaching models is […]

Let’s visit the zoo! (or are you already there?)

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

If we visited the zoo today, went to the chimp enclosure and popped a balloon, what might happen? You can imagine the scene.  The noise.  The screeching.  Chimpanzees running around wildly.  Some inconsolable.  Youngsters huddling under the big arms of their parents.  Parents rushing to scoop up their youngsters and carry them away from danger. They would be fraught with worry.  Needing reassurance but unable to hear it. Sometimes this scene is borne out within our own minds when we feel threatened. Our mind screeching.  Irrational and excessive reactions.  Unable to reassure ourselves.  Panic. The way our minds and bodies react to stress triggers has been honed and developed over hundreds of thousands of years, but our response is often out of proportion to the level of the trigger in today’s world. So what can we do?  There are lots of ways to teach ourselves how to reassure the chimp […]