Mindfulness A technique derived from meditation that has recognised therapeutic benefit Can be summed up as “BE HERE NOW” Objective is to be as fully present in the moment as possible Lets us step of the “Hamster wheel” and BE for the moment

Mindfulness – A Simple Exercise Mindful Breathing Focus on your breath for 1 minute In through your nose out through your mouth Focus on nothing else resist any urge to be distracted

Other Approaches Notice what you are feeling Break the cycle Observe & Accept Break the cycle Turn a vicious thought cycle into a virtuous thought cycle Problem solve Ask yourself – “What do I actually need to do about this ?” – Avoid “worry inflation” When worrying is the problem If within you control ACT if outside you control stop ruminating

https://www.youtube.com/watch?v=I6402QJp52M

Worklife Balance & Setting Boundaries

Life Balance…………………..

Life Balance exercise

Worklife Balance Key Rate each segment in terms Of how content with it you Are 1=Low 10 =High Then decide what ACTION you are going to take to move those were the gap is of most Concern to YOU up a least 1 point

Wheel Of Life……….

Your Wheel Of Life…

Control & Choice

Choice

Control Vs Concern

Behaviour – Reactive Vs Proactive “Yes, but ….”attitude” Blame other for problems Enjoy a good whinge Fire fighting “Put upon” Indecisive Pro-active “Can do “ attitude Takes responsibility Confident & assertive Looks to see what can be done Takes control Constructive

Recognise Your Limits

What Do We All Have In Common ……

Time Management

Assertive Communications

Develop A Support Network

Flip chart Exercise What Are Your Information Sources And Networks?

Recognising Strengths & Positive Achievements

Reflective Learnings It’s how you make sense of experienced we have had and pick-out potential learnings We recognise our Strengths and achievement which could otherwise go unnoticed or be taken for granted We get an objective opportunity to examine’; Our thoughts Actions Beliefs Consider whether a change in our perspective, beliefs , knowledge or our behaviour is needed The process of writing all this down cements these thoughts in a structured way more so than just thinking about it

Exercise Reflect on the last 7 days – consider a situations where you felt you where pushed beyond your limits The Situation – What happened, what led to it, who else was involved what state where you in at the time ? What did you do well – What where you pleased with ? How it affected you ? – What “buttons it pushed” your feeling your physical reaction The demand- What was actually being asked of you ? How you responded - What options did you considered why did you CHOOSE to respond as you did ? What can you learn - from the experience and your limits and how to respect them ?

Exercise The situation Do Well How affected me The demand My response and why Learnings/ any change

Making The Best Of A Difficult Situation

Avoid Inaccurate Thinking.. Don’t FILTER out the positive and focus only on the negative Don’t PERSONALISE - It’s not all about you Don’t AWFULISE or CATASTROPHISE – Every mole hill isn’t a mountain Don’t POLARISE – Not everything is binary eg good or bad, right or wrong

Resilience Building Tips

Top Tips… Notice the clues – use a technique if needed Practice identifying your feelings and emotions Notice how the people around you affect your feelings – Is the effect positive ? Make a habit to pause for thought before forming a judgement or reaching a decision When faced with a problem- Don’t ruminate too much – can you solve it, what needs doing whose help do you need ?

Personal Action Plan

Reflection Have we met the objectives?

Write down your top tips, actions or learning you are taking away. Share at least one of them with the group

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