Harboring Inner Strength When It’s Chaotic Outside Presented by: Sandra Crowe, MA, PCC Author, Since Strangling Isn’t an Option… I Didn’t Sign Up for This! www.SandraCrowe.com sc@pivpoint.com

Overview What do you need harbor from? Internal ways of dealing with external issues The limits of Assessments The Power of Questions Using Body to Influence Mind Solution storming Application Pulling it all together ©2018 Pivotal Point Training & Consulting Inc.

What Do You Need Safe Harbor From? With a partner, name some of the elements of chaos or stress you’d like haven from. ©2018 Pivotal Point Training & Consulting Inc.

Anticipate Possibility: Reduce Stress Stress is a psychological & physiological event It is as much about what is happening as well as what could happen Much of the stress we experience is negative anticipation Video clip: Anticipation ©2018 Pivotal Point Training & Consulting Inc. https://www.youtube.com/watch?v=KRUXU172vGg&t=68s Stop at 1:40; then stop at 2:07

Internal and External Approaches Internal: Mind/Body Neuroscience: Davidson Researchhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC2944261/ Neuroplasticity: Your brain has the capacity to shift; you can get new patterns ©2018 Pivotal Point Training & Consulting Inc.

https://centerhealthyminds.org/science/overview... Reduced stress and inflammatory responsiveness in experiencedmeditators compared to a matched healthy control Group Melissa A. Rosenkranza,∗, Antoine Lutza,b,c, David M. Perlmana,d, David R.W. Bachhubera,Brianna S. Schuylera, Donal G. MacCoon, Richard J. Davidsona,d,eaWaisman Laboratory for Brain Imaging & Behavior and Center for Investigating Healthy Minds, University of Wisconsin-Madison, 1500 Highland Ave.,Madison, WI 53705, USAbLyon Neuroscience Research Center, INSERM U1028, CNRS UMR5292, Lyon, FrancecLyon 1 University, Lyon, FrancedDepartment of Psychology, University of Wisconsin-Madison, 1202 W. Johnson St., Madison, WI 53706, USAeDepartment of Psychiatry, University of Wisconsin—Madison, 6001 Research Park Blvd., Madison, WI 53719, USAa ©2018 Pivotal Point Training & Consulting Inc.

From “Nature Neuroscience”… “There is a growing corpus of evidence that suggests that interventions ranging from regular moderate physical exercise to cognitive therapy to interventions derived from ancient contemplative practices(meditation etc…) induce plasticity-related alterations in the brain and support a range of positive behavioral outcomes” 1Waisman Laboratory for Brain Imaging and Behavior and Center for Investigating Healthy Minds, University of Wisconsin–Madison, Madison, Wisconsin, USA. 2Harold and Margaret Milliken Hatch Laboratory of Neuroendocrinology, The Rockefeller University, New York, New York, USA. Correspondence should be addressed to R.J.D. (rjdavids@wisc.edu) or B.S.M. (mcewen@mail.rockefeller.edu). Published online 15 April 2012; doi:10.1038/nn.3093 ©2018 Pivotal Point Training & Consulting Inc.

New Behavior=New Response But before that we need new perspectives on the thinking behind them(new behaviors). ©2018 Pivotal Point Training & Consulting Inc.

What do you see? Ruth Orkin 1951

Assessments and Observations "Fact" True or false Have evidence and can be "proven” Based outside the person Assessments Valid or invalid Judgment or opinion Based on person assessing Risk of making Assessments– Give too much or not enough authority Live like they are assertions ©2018 Pivotal Point Training & Consulting Inc.

Decreasing Inner Chaos Think of a time current (or recent) worry What are the thoughts you have (or had) about this worry? Is/was it: “Everything’s going to be ok?” (not) This is good/bad (assessment) You can use Questions such as these to redirect the direction of the mind: What can I do about this? Who can I call or connect with that knows more than I do? Where can I access more info? What can I learn from this (if not too early)? What’s my next step? What’s good about this? ©2018 Pivotal Point Training & Consulting Inc.

How Do I Decrease Worry? The questions you ask yourself determine the destiny of your relationship with yourself. ©2018 Pivotal Point Training & Consulting Inc.

Think of One Question… What one question could support you the next time you are worried or stressed? Take a paper and write it down. Put it somewhere you can reference it next time. ©2018 Pivotal Point Training & Consulting Inc.

Mindfulness Practices Becoming Aware: Say - “I’m _____ (stressed, frustrated, upset, etc..)” to bring the awareness alive, with eyes open or closed. Do Stuart Heller Exercise: Head, Hands, Feet Take a deep breath in for 4, and out for 6 Focus on heart; expand. Say “Allow” and Release You can listen to music or in silence. Remain there for a few minutes. Notice how you feel. ©2018 Pivotal Point Training & Consulting Inc.

Use your Body to relax Your Mind When things get heated one quick way to bring down is with your fingers (FAST) ©2018 Pivotal Point Training & Consulting Inc.

Use your hands to manage your stress Managing your stress Dr. Cowden’s Stress Release Technique http://thm.evsuite.com/cowden-stress/ www.WhyInflammation.net/stress ©2018 Pivotal Point Training & Consulting Inc.

Use Body to Influence Mind Finger hold Progressive relaxation Using natural methods Magnesium, Tension Tamer Tea, Rescue Remedy Raking Yoga Breathing ©2018 Pivotal Point Training & Consulting Inc.

Appreciation Exercise Appreciation is a doorway to mindfulness. It brings you into the present. Think of something you have appreciation for. What about that person, place, or thing do you appreciate? In your mind, communicate and internally express it. Say “I appreciate” or “I am grateful for _____ about you/this.” Notice if your appreciation increases. Notice if your biodot changes color. Now observe how you feel. See if appreciation brings you more into the present moment in your heart and your body. Negative thoughts of the past are associated with depression; negative thoughts of the future are associated with anxiety. Being present is associated with feelings of calmness. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3277932/ ©2018 Pivotal Point Training & Consulting Inc.

https://youtu.be/8NPzLBSBzPI Get Creative As you get ready to come up with solutions and a request, see how you can get creative in your thinking by first doing one of the following: a fun activity, a quick internal breathing exercise, or watching or listening to something funny to spark your collective creative impulse. https://youtu.be/8NPzLBSBzPI ©2018 Pivotal Point Training & Consulting Inc.

Solution Storming Pick an issue to focus on: Either one from the survey or one that is relevant to your office/department that is a source of frustration/tension for your office. Once you’ve decided on the issue, “solution storm” possible ideas for solving the issue. Then select one solution to focus on today, and come up with one or two possible requests to forward the solution. Ex: “Given we are dealing with ______ could we have a conversation solely devoted to the topic of ______ and what actions we can take to address this? If so, when could we do this?” ©2018 Pivotal Point Training & Consulting Inc. ©2017 Pivotal Point Training & Consulting Inc.

Solution Storming Steps What bothers you about this? What do you want? Do we believe that is possible? What are possible solutions? Which one fits now and what is the request around this? ©2017 Pivotal Point Training & Consulting Inc. ©2018 Pivotal Point Training & Consulting Inc.

Take Away What’s One of your Favorite Take Aways from Today? ©2018 Pivotal Point Training & Consulting Inc.