Millie Grenoughwww.milliegrenough.com1 Even Coaches Need Self-Care! Brain/Body Strategies for Your Clients - & You ©2012, Millie Grenough, Coach / Speaker / Author 200 Orchard Street, Suite 301 New Haven, CT

Millie Grenough 60-second Sanity Strategies 60-second Strategies to Calm, Relax, and Re-Wire your Brain

Millie Grenough 60-second Sanity Strategies Goals for Today Find some calm in the chaos Find some calm in the chaos Learn four 60-second OASIS Strategies Learn four 60-second OASIS Strategies Experience your brains neuroplasticity Experience your brains neuroplasticity Leave with at least one idea for yourself that you will use - beginning today Leave with at least one idea for yourself that you will use - beginning today

Millie Grenough 60-second Sanity Strategies Research shows that usually we remember only: 10% of what we read 26% of what we hear 30% of what we see 50% of what we see and hear On the other hand, we remember 90% of what we say while doing a related activity.

Millie Grenough 60-second Sanity Strategies Right now – what are two things you appreciate about yourself?

Millie Grenough 60-second Sanity Strategies Enjoy yourself. Its later than you think! Enjoy yourself while youre still in the pink. The years go by as quickly as a wink. Enjoy yourself! Youre younger than you think! Enjoy Yourself! Music by Carl Sigman ©1949 Magidson Music Co., Inc New words in last line by Millie Grenough

Millie Grenough 60-second Sanity Strategies Our Post 9/11 Reality Medical experts say that we live now in a chronic state of alertness accompanied by an increased sense of helplessness. What are your chief stressors ? personal cosmic

Millie Grenough 60-second Sanity Strategies contributes to 80% of major illnesses? is a factor in 75%-90% of visits to doctors offices? costs businesses as much as $300 billion a year? Do you know that stress in humans:

Millie Grenough 60-second Sanity Strategies Stress Fill in the blanks! The only time that humans are without stress is _ _ _ _ _ _ _ _ _ _ _ _ _ _ _. * The most powerful – and the most controllable – stressor in the world is _ _ _ _ _ _ _ _ _ _ _ _. ** Stress is the _ _ _ _ _ of _ _ _ _.* *Hans Selye, M.D., Grandfather of Stress Physiology **M. Matteson & J. Ivacevich, Controlling Work Stress Stress Fill in the blanks! The only time that humans are without stress is _ _ _ _ _ _ _ _ _ _ _ _ _ _ _. * The most powerful – and the most controllable – stressor in the world is _ _ _ _ _ _ _ _ _ _ _ _. ** Stress is the _ _ _ _ _ of _ _ _ _.* *Hans Selye, M.D., Grandfather of Stress Physiology **M. Matteson & J. Ivacevich, Controlling Work Stress

Why dont zebras get ulcers? Why dont zebras get ulcers? Millie Grenough 60-second Sanity Strategies

Millie Grenough 60-second Sanity Strategies Hopelessly Losing your Neurons? Hopelessly Losing your Neurons? Neuroscientists believed until very recently - a year or two ago – that we are born with a certain number of neurons, and thats all we have for the rest of our life… -

Millie Grenough 60-second Sanity Strategies Hopelessly losing your Neurons? - continued - continued … Over the last two years we have discovered that to be false. It has now been demonstrated in humans that new neurons do grow throughout the entire life span. That is a fantastic new finding. 2002, Dr. Richard Davidson, U of Wisconsin

Millie Grenough 60-second Sanity Strategies Recent neurological research demonstrates that: demonstrates that: 1.Our brains and our neural pathways are not fixed: they are plastic. 2. We have the power to change our brains - by how we act - and even by how we think. 3. New neurons grow throughout our lifetime. 4. The parts of the brain that get the most exercise grow.

Millie Grenough 60-second Sanity Strategies - Our brains are plastic ! - Our brains are plastic ! 1.Marian Diamond – couch potato rats & stockbroker rats 2.London cabdrivers – hippocampus area 3.Edward Taub - violinists, age 4.Alvaro Pascual-Leone – mental practice 5.Jeffrey Schwartz - OCD & willful activity

Millie Grenough 60-second Sanity Strategies Old dogs Old dogs can can learn learn new new tricks! tricks!

Millie Grenough 60-second Sanity Strategies Millie Grenough 16 Lets ride the waves with OASIS 60-second strategies Lets ride the waves with OASIS 60-second strategies 4321 Jon Kabat-Zinn, Ph.D.

Millie Grenough 60-second Sanity Strategies Millie Grenough 17 4 – D = 4 Directions Stretch your body --

Millie Grenough 60-second Sanity Strategies Research shows that exercise – even an activity as simple as the 4-D: - improves mood - enhances blood flow & cardiovascular fitness - improves memory - increases bone density - improves sleep - enhances self-image - increases muscle tone and relaxation - makes energy utilization more efficient - reduces stress - diminishes biological markers of aging Research shows that exercise – even an activity as simple as the 4-D: - improves mood - enhances blood flow & cardiovascular fitness - improves memory - increases bone density - improves sleep - enhances self-image - increases muscle tone and relaxation - makes energy utilization more efficient - reduces stress - diminishes biological markers of aging

Millie Grenough 60-second Sanity Strategies Millie Grenough 19 3 = _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ Calm your mind -- mind --

Millie Grenough 60-second Sanity Strategies Millie Grenough 20 Cue –2-Do

Millie Grenough 60-second Sanity Strategies Millie Grenough 21 1 Stone Thanks to Thich Nhat Hanh for teaching me this in 1989 Balanceyourtotal self ….. see the BIG picture…

Millie Grenough 60-second Sanity Strategies Whats the correlation between the OASIS Strategies, Coaching & Self-Care? 1.We are not hopelessly bound in by our earlier development – or lack of development. 2.By what we choose to do – and not do – we change the physiology, the neural pathways, of our own brains – no matter what our age is. Old dogs can learn new tricks! 3. When we consciously choose a healthy pathway, we strengthen that wiring in the brain.

Millie Grenough 60-second Sanity Strategies What is one thing you are taking from today for yourself? Precisely how & when will you put it into action?

Millie Grenough 60-second Sanity Strategies Thanks for coming to OASIS with me! Millie

25 A few books you might enjoy. Let me know of others you find useful. Dalai Lama and Goleman, Daniel. Destructive Emotions: How Can We Overcome Them? New York: Bantam Books, Grenough, Millie. OASIS in the Overwhelm: 60-Second Strategies for Balance in a Busy World, Beaver Hill Press, OASIS 60-Second Strategies CD, OASIS in the Overwhelm 28 Day Guide: Rewire Your Brain from Chaos to Calm, Kabat-Zinn, Jon, Ph.D. Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness. New York: Delacorte Press. Nhat Hanh, Thich. The Miracle of Mindfulness: A Manual on Meditation. Boston: Beacon Press + Peace Is Every Step: The Path of Mindfulness in Everday Life + other books of his. Sapolsky, Robert. Why Zebras Dont Get Ulcers: An Updated Guide to Stress, Stress-Related Diseases & Coping. W.H. Freeman & Co Taylor, Jill Bolte. My Stroke of Insight. Viking, 2009 Grenough LLC Scranton Professional Center 200 Orchard Street, Suite 301 New Haven, CT fax: Millie Grenough is an Executive Coach, Motivational Speaker, prize-winning author, and Clinical Instructor in Psychiatry at the Yale University School of Medicine. She has a passion for inviting each of us to reach full potential - while remaining sane and healthy.