Comment vous sentez-vous lorsque votre visage est détendu ?

Comment vous sentez-vous lorsque votre visage est détendu ?

Lorsque les journées sont longues et chargées, le visage reflète les tensions intérieures, physiques ou émotionnelles que vous pouvez ressentir. En relâchant volontairement les muscles du visage, surtout autour des yeux, vous actionnez une pratique auto-relaxante brève mais efficace.

Voici donc une pratique de résilience que nous vous invitons à cultiver cette semaine :
Je prends un moment chaque jour pour détendre les muscles de mon visage.

Webinar: Staying calm in challenging times

Webinar: Staying calm in challenging times

Originally published on www.resiliencei.com and reproduced with permission.
 by 

Dr Sven, Alexia Michiels and Brad Hook connected to discuss practical tips for staying calm, focused and connected despite the COVID-19 pandemic.

Some of the topics we explore:

  1. What can I do practically to protect myself and family?
  2. How do we lead our teams through this testing time?
  3. How do we manage the news/information flood?
  4. How to set up for remote working?
  5. How to manage acute stressors?

Recommendations and insights:

General observations

  1. Stay calm, well and clear. We need to be present and optimistic.
  2. Use breathing to calm down the nervous system.
  3. Secure sleep – perhaps even sleeping a little longer.
  4. Respect each other – keep social distance and self-isolate properly, when requested.
  5. The social and economic effects of the pandemic will affect many people.
  6. When times are uncertain, focus on your sphere of influence.
  7. Attach your oxygen mask first – create a routine that serves you.
  8. Exercise, diet and sleep are important.
  9. We risk falling into the negativity trap, so we have to be proactive to stimulate positive emotions. Even a fake smile can help start the process.
  10. Daily practice is a set of habits that will create rhythm throughout the day.
  11. Avoid jumping into the news first thing in the morning. Protect your morning. Avoid screens in the hour before bed.
  12. Use the situation to create positive habits. In the busy world we live in many have been wishing for a mini-recalibration of our lives.
  13. Can we express gratitude for the opportunities presented by the Coronavirus challenge? Gratitude is a powerful enabler of bounce.
  14. Choose your information sources wisely and create an information diet.
  15. Journalling can also help with insight and exploring emotions.
  16. Be considerate when describing the situation to young people. How can we build rhythms that support family units?

Remote working

  1. Make sure you speak to your people daily. Voice and video are most effective.
  2. Some areas to consider are Environment, Rhythm, Focus and Flow state, Rest and Recovery, Communications, Technology, Mental Fitness – see our remote working program details.
  3. Structure clear agendas.
  4. Leaders need to stay calm, inspire trust and demonstrate self-confidence.
  5. Avoid sitting all day. Stand up during meetings where possible.
  6. Create a virtual watercooler where people can discuss small wins and group experiences.
  7. Discipline your diary – stay practical and create step-by-step actions during the day to stay positive and purposeful.

News overload

  1. Limit news exposure to twice per day if you can.
  2. The Johns Hopkins University site is a good resource.

Managing acute stressors

  1. When you feel acute stress stand up, look out of a window, be present to breathing, ground yourself. Strive for a sense of equanimity.
  2. Create rituals to counter acute stress (coffee with a partner, meditation, calm).
  3. Use emotional combat to activate the right antidote to the negative emotions you might be experiencing.

We may come out of this more resilient than we were before. There is hope.

Resources:

Comment éviterez-vous les maux de dos aujourd’hui ?

Comment éviterez-vous les maux de dos aujourd’hui ?

 Passer de nombreuses heures assis provoque des tensions dans votre dos, surtout au niveau des lombaires et des cervicales. C’est le moment idéal pour faire une torsion ! La torsion dorsale libère des tensions physiques et crée un agréable moment de relaxation. Prenez soin de pratiquer la torsion de chaque côté.

Voici donc une pratique de résilience que nous vous invitons à cultiver cette semaine :
Je prends chaque jour je prends chaque jour quelques instants pour pratiquer une torsion dorsale et ainsi soulager le mal de dos.

A quel moment écouterez-vous votre morceau apaisant ?

A quel moment écouterez-vous votre morceau apaisant ?

Le pouvoir apaisant de la musique est bien établi, surtout la musique classique, lente et calme. Cela produit un effet relaxant sur le corps et le mental, ralentissant le pouls et le rythme cardiaque, réduisant le niveau de cortisol (hormone du stress).

Voici donc une pratique de résilience que nous vous invitons à cultiver cette semaine :
Je crée chaque jour une occasion de me relaxer en écoutant de la musique.

Et si vous fermiez les yeux … juste là ?

Et si vous fermiez les yeux … juste là ?

La plupart des tâches sont réalisées devant un écran d’ordinateur et génèrent rapidement une sensation de fatigue. Pour une détente immédiate, fermez les yeux durant quelques secondes, et relâchez tous les muscles autour des yeux. Une étude scientifique de l’université du Surrey indique même que fermer les yeux libère notre intelligence !

Voici donc une pratique de résilience que nous vous invitons à cultiver cette semaine :
Je pratique la relaxation instantanée, et ferme les yeux quelques secondes, plusieurs fois par jour.

10 Tips for Rest, Recovery and Rejuvenation

10 Tips for Rest, Recovery and Rejuvenation

Originally published on www.resiliencei.com and reproduced with permission.
Written by 

The Season for Stillness

We tumble to the end of another warp-speed year. We spin through our tasks and grasp at floods of information.

We press too hard, too fast and for too long. Reservoirs are sucked dry. Self-awareness fades. Self-regulation is impaired. Your health and your relationships are at risk.

It is time to slow down, repair, rejuvenate and reconnect with what matters.

In a world of optimisation, ambition, pride and duty, we push hard on multiple fronts. The rest, recovery and rejuvenation cycle is squeezed out between ever shorter bursts of dopamine. We are child-like in our impulsive tapping, swiping, checking, buying, rushing, feeding… compelled to chase the next hit.

As I come to the end of 2019, I feel battered. My mind is a little flat. Attention is fragile. Relationships are edgy. I know I need a good break. I am struggling to disconnect, calm my hypervigilance, and allow the natural cycle of recovery. I sense it in our family, friends and colleagues.

Rest, recovery and rejuvenation (R3) is the next competitive edge. Ironic!

My end of year message it to give rest, recovery and rejuvenation your full attention.

At a cellular level, the R3 cycle is vital to repair and rejuvenation. It is the key to longevity and sits at the biochemical core of fasting, sleep quality, intense activity, meditation, and cold water baths. It is a promising solution that supports this process of slowing, cleaning and repairing hard working cells.

The R3 cycle is key to musculoskeletal strength and physical wellbeing. Intimacy, touch and dreaming (REM) sleep stimulate the R3 cycle for emotional wellbeing. The default network is the R3 cycle for cognition allowing us to focus, engage and refresh our minds.

Our end-of-year pause is an opportunity to capture the R3 cycle for life and family. Please make an effort to allow for adequate rest, recovery and rejuvenation as your year comes to an end. Engage your family in this process so that you may reconnect in more intimate ways.

Share what works well for you.