Personal Wellbeing – Two Critical Lists

goodandbadfaces

 

In the last post I mentioned meeting a lot of people recently who were running on empty, in danger of becoming ill and being stopped in their tracks.

I am much more aware of recognising key signs in both others and myself now than I was in my earlier years ; this is as a result of both personal experience and watching when others have been stopped in their tracks, forced to take corrective action and start looking after themselves better.

Sometimes it is at exactly this point that potential clients pick up the phone and come and see me for the initial coaching conversation when they realise they need to do things differently and make some changes in their lives either professionally, personally or sometimes both.

There are two books that I have read that I totally recommend on this subject when it comes to either recovering from burn out  or ideally preventing from happening in the first place

  • Adrenal Fatigue – James L Wilson
  • The Body doesn’t Lie – Vicky Vlachanis

Both of these take a completely holistic view and encourage us to take care of ourselves mentally and physically on an on going basis along with recognising when we are going off course as early as possible.

A practical exercise I get clients to do and I also practice myself is to generate two simple lists that we can regularly look at to ensure we are following the right one

  1. List one – things that make me feel good
  2. List two – things that make me feel bad

These are obviously going to be very unique to the individual and could contain things like activities that make you feel good or bad, places that make you feel good or bad, food that makes you feel fantastic or rubbish, people that make you feel downbeat and negative or make your laugh and bring your energy up.

You can start making these lists immediately however what happens is that when you get used to using them you find yourself adding things to both lists on an on going basis as you discover new people, new ways of eating,  new activities, new places and to reflect changes you make in your life.

How you use these lists practically is in partnership with the signs and signals you identified in the last post so for example if you find yourself going down the low energy, no patience with anything, not thriving route you look at the “things that make me feel good list” and schedule time for these things. Also take a look at the “things that make me feel bad list” and make a note of anything that you have been doing too much of on this list and stop doing it to reverse the trend.

If you feel you are heading down the “burnt out” route then check out the books above and start creating your lists based on the holistic approach , add to both lists at least monthly for the first couple of months. Keep them to hand in case you need then.

If you are feeling good at the moment create the lists anyway as a preventative measure and out of interest it should reflect the reason you are feeling good is that you are doing stuff list number one – keep doing what you are doing.

 

Sandra provides coaching for both Businesses and Private Clients. More information about coaching can be found at http://www.sandrawebbercoaching.com

 

 

 

 

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Spot The Signs

oldpetroltank

Over the past few months I have been struck by the number of people I have met who are running on empty! When meeting these people, they are physically exhausted and mentally drained

From my own experience I have been in such a similar position about twice in my life and both times have been fantastic learning opportunities to add tools to my own kit bag that will hopefully prevent returning to that territory. It’s a place where if you find yourself entering you need to quickly act before the feeling of exhaustion becomes your norm and then if left for long enough often results in the body saying enough is enough and stopping you in your tracks with a serious enough illness where you need to take time off to recover.

Some possible signs to watch out for in either yourself or team members are

  • Do you wake up and feel tired routinely?
  • Are you living off endless cups of coffee, sugary snacks or processed convenience food?
  • Loosing or putting on weight we all react differently some people emotionally eat more when feeling stressed while others forget to eat under pressure
  • Are you thinking about work all the time even during leisure hours?
  • Would you struggle to be away from your phone or email for a few hours or the weekend?
  • Are frequent colds or headaches now your norm?
  • Is it difficult to concentrate?
  • Have you given up any hobbies or exercise routine you previously enjoyed
  • Are you forgetting or missing deadlines?
  • Are you making mistakes?
  • Do you have little time or patience for those around you?
  • Do you feel guilty about taking time out for yourself?
  • Are the people who know you well worried about you or making comments that you look tired or unwell?

We will look at what corrective and preventative action you might consider in the next blog post.

Hopefully you won’t be experiencing all of these at once and you will know yourself well enough to know what  your normal state of wellbeing is. It is important to recognise what do you feel like when you are thriving and completely aligned with what you are doing and what you feel like when you are moving in an unhealthy direction in need of corrective action. Learn to recognise your own personal signals.

 

Sandra works as a professional coach for both Businesses and Private Clients. More about coaching can be found at http://www.sandrawebbercoaching.com . She is also author of the book Own It – regain control and live life on your terms which is available from Amazon http://bit.ly/1JhAkst

 

Managing Your Own Energy Levels

healthyjars

 

Having always been a naturally high energy person, it wasn’t until I found myself feeling low energy on a daily basis that I gave this subject any consideration. The only times when I had previously felt lethargic were when I was ill or in the early years of having young children when I just assumed it was a given in both situations.

It took the condition of an un diagnosed bout of glandular fever about 5 years ago for me to take a good look at how I managed my energy daily. The virus eventually did get diagnosed but not until I had suffered with extreme tiredness for many months getting highly frustrated not knowing the reason. In some of the Chinese medicine literature it states we all get the illnesses we need to give us signs that the body needs help or that we need to make certain changes to our lifestyle and I now believe catching glandular fever in my fifties did me a massive favor. It forced me to do a complete audit of my lifestyle, read around the subject of adrenal fatigue and make some positive adjustments in both how I manage my work and personal life.

Any person with a driven personality type tries to muscle on through when they get ill and this often not helpful. In the end I realised that I had to give in a bit, reserve the little energy I had to focus on  the most important tasks and take rest a lot more than I had ever taken in my life before. Being self-employed I decided that I needed to focus my energy on keeping my work commitments and let go of my social life, my then intensive exercise routine and pare down my diary time to two simple elements going to work and coming home and resting. If felt very unusual at first sitting down and doing nothing but in the end, I was left with little choice as the current way of operating wasn’t working. Within a few weeks the energy levels started to return, and this is dangerous as feeling better it is tempting to return to old habits and burn the candle at both ends again. Luckily during my rest periods I had been reading and a brilliant book called Adrenal Fatigue by Jim Wilson and it helped immensely; some of the key messages had filtered through and I made two lists of “things that make me feel good and energise me” and “things that make me feel bad and drain me” This exercise was a breakthrough for me as it forced me to list out activities, situations and things that aided my energy levels and also the opposite, any person, activity, food or situation that drained or stressed me and therefore depleted my energy.

Five years later I still add too and refer to these lists – I encourage you to create your own to manage and optimise your own energy levels.

 

Sandra is a High Performance coach who works with both businesses and private clients; more information can be found at http://www.sandrawebbercoaching.com

Wellbeing

DGworkshop

 

There seems to be a new buzz word around the business community currently, everyone is talking about – Wellbeing.

There isn’t anything new about this term and the NHS were researching it again last year

http://www.nhs.uk/Conditions/stress-anxiety-depression/Pages/improve-mental-wellbeing.aspx#Evidence

However having attending a number of workshops and talks on this subject recently they have got me thinking about this subject.

The NHS identified 5 steps to mental wellbeing

1) Connect

2) Be Active

3) Keep Learning

4) Give

5) Be mindful – in the present moment

This proves to be a really good simple checklist which can be used to assess how you are spending your time.

On a recent Yoga workshop I was able to tick 4 of the 5 boxes (Connecting with other new people, being active – see picture above, learning and being in the present moment) It was an enjoyable but tough workshop which yielded learning both physically and mentally. It takes time out of our non working time to tick all of these 5 boxes but having tried to keep the 5 elements alive for a few months it it feels much better than just sitting in front of the television for hours so I think I agree they are good steps to mental wellbeing.

Assess yourself – how are you doing?

Do you need to make improvements in any areas?

What specific action are you going to take this weekend?