1. 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

2. 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

3. 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

5. Worklife
Balance
&
Setting
Boundaries

6. Life Balance…………………..

7. Life Balance exercise

8. 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

9. Wheel Of Life……….

10. Your Wheel Of Life…

11. Control &
Choice

12. Choice

13. Control Vs Concern

14. 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

15. Recognise Your Limits

16. What Do We All Have In Common ……

17. Time Management

18. Assertive Communications

19. Develop A Support Network

20. Flip chart Exercise
What Are Your Information Sources And Networks?

21. Recognising Strengths
&
Positive Achievements

22. 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

23. 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 ?

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

25. Making The
Best Of A
Difficult Situation

26. 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

27. Resilience
Building Tips

28. 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 ?

29. Personal Action Plan

30. Reflection
Have we met the objectives?

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

32. Certificate
Code -

33. And Finally....
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