Master Stress-management With A Multi-Dimensional Approach

Master Stress-management With A Multi-Dimensional Approach

  When walking stairs the body needs to balance on one foot in order to lift the other in motion upward or downward. Eventually both feet land on one surface. Learning how to master taking a step is multi-dimensional. It requires physical, intellectual, and emotional performance. Mastering managing stress is multi-dimensional. The following story illustrates two different reactions to stress: One adult recalled that her father was a friendly, loud, active man who loved to play with her in a very active way when she was small, picking her up and tossing her in the air. Unfortunately, this woman was severely gravitationally insecure, so every time he did this she was terrified, and she hated having him come near her as she did not know when she would be tossed about. Her father felt rejected by her response and eventually gave up interacting with her, resulting in a significant emotional distance between them. She recalled one particular day, when in exasperation, her father told her,...
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A Swing In the Workplace Will Improves Beyond Employee Moods

A Swing In the Workplace Will Improves Beyond Employee Moods

Designers are slowly emerging with incredibly functional and stylish swings. A swing is a simple way to improve mood in the workplace. Swinging stimulates two body systems: vestibular and sensory. Each contributes to balance and spatial orientation for overall coordination. They also modulate mood states (Winter, Walmer, Laurens, Straumann, Krueger, 2013). When a swing moves in circles, twists or moves outside of the typical back and forth path it becomes a mechanism to excite. This effective alternative may replace caffeine or ignite motivation. Swinging got lost in interpretation as children's form of play.  If you work near a playground then take a recess to get through work. Jump on a swing before stress heightens emotional tension. Mood states when spinning demonstrated a lack in increased heart rate, confirming an absence of negative emotions (Winter, Walmer, Laurens, Straumann, Krueger, 2013). It also ignites the vestibular system's substantial effect on our mental state. Invest in performance by swinging often. Hang one from the beams in the...
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How Light May Improve Sleep and Overall Health

How Light May Improve Sleep and Overall Health

Light may lull the troubled sleeper right to sleep! Prior to the discovery of electricity, light from the sun controlled sleep-wake cycles.  Artificial light disrupts this natural rhythm, not only in our external environment but also inside our bodies. Questions to Ask: Are you aware of outdoor lighting conditions? What effect does indoor lighting have on you? Do you feel sleepy when it gets dark outside? What time do you shut off electronic screens (TV, phone, computer)? The Circadian System Our circadian system controls the processes within our body that follow a 24-hour cycle: hormone regulation, body temperature, and sleep/wake cycles. How Light Affects the Circadian System A collection of cells called the suprachiasmatic nuclei (SCN) send signals throughout our body to help regulate us to our 24-hour day. Light travels first to our retina, then to our SCN, and ultimately to the pineal gland, which releases melatonin, the hormone that makes us feel...
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One Simple Step to Get Your Sleep

One Simple Step to Get Your Sleep

Of course it is best to get those seven to eight hours of sleep in for the next day to run smoothly. The tricky part in achieving this is to pull away from that to-do list or mindless moments prior to bed time. To activate change the brain needs an inter-connection across the non-conscious and conscious domains (Charlesworth and Morton 2015). The body clock is one way to achieve sleep. Chronobiologists identified we have two types of body clocks. One reason getting to bed may be difficult is because your personal clock is socially directed toward your body's opposite needs (Keller and Smith 2014). This means practicing self-control when it comes to your attention and effort. To say, "I'm getting to bed early tonight," is a start, yet self-control requires physical methods to make a set bedtime a reality. Self-control weakens through the day. Our body performs through energy. We wake up with a full tank of energy then slowly exhaust it through mind and body activities. Since our brain...
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Seven Steps That will Reduce Debilitating Stress and Fear

Seven Steps That will Reduce Debilitating Stress and Fear

Last week a group of women revealed the frustration of relational stress. Following our discussion it was revealed the cause of high stress was poor communication. The computer, cell phone, landline, and various wireless signals are convenient replacements to connecting in person. Each severely lowers body movement, including a stroll or brisk walk to meet a peer within a building or even the body mechanics to drive to a meeting. Anxiety disorders are rising in the United States and social media is one mechanism that is pulling the trigger. 40 million American adults fall into debilitating uncertainty or fear (NIMH). Social norms are to seek visual or audible rewards from screens. Coping weighs on the amount of those rewards are received each day. Emotional processing is quickly steering away from inward reflection for outward expression by catloging feelings in ink, graphic, and other creative mediums. Screens and keyboards are slowly replacing nourishing handwritten thoughts, sketched imagery, and hand-crafted tokens of appreciation to mail by parcel....
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How Design Sensibility Impacts Performance Outcomes

How Design Sensibility Impacts Performance Outcomes

Dancing without music may appear as silly or odd. Dancing needs guided rhythm and music ignites an internal rhythm that may be expressed with movement. Design Sensibility unites mediums with sensations for best performance. The ability to improve performance through responses to sensations, complex emotional or aesthetic influences through the use of context, occupation and sense factors is design sensibility. Performance barriers may exist and misguide behavior responses including attention or situational discernment. Design sensibility offers the ability to detect an issue, identify an issue, then solve the issue. When athletes strengthen skill they first recognize their weakness. Scientists identify that when performance focused attention is externally rather than internally then performance is enhanced. If a sprinter's speed weakness then with design sensibility they may ignite a mindset to 'imagine the ground as a hotplate' in place of 'striking with your forefoot'. In parallel, an example to strengthen performance skill may be a mindset 'imagining words are ten dollars a piece' in...
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Loyalty in Life

Loyalty in Life

The word "loyalty" has deep roots. "Loyalty in life" involves perception and emotion. It's similar to allegiance and includes a sense of duty. At times our behavior isn't loyal to our values. Like snapping at someone you love because you are sleep deprived or hungry. This is an example of how loyalty can waver due to poor self-regulation. Sleep is one of the first things to go as a result of job deadlines, travel or family obligations. Anxiety becomes the antagonist to lack of loyalty! GIG Design's WholeBeSM process recognizes the following six core aspects: Physical Occupational Intellectual Spiritual Social Emotional The first step is to recognize your self-regulation issues. Loyalty in life directly affects your health, your relationships, and your success. Design Sensibility is taught with our WholeBeSM Toolkits. Read more about our services. //  ...
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Methods to ‘Calm Down’

Methods to ‘Calm Down’

Have you read the book, The Five Love Languages? A psychologist recommended I read it in preparation for dating. One friend learned I read this book and exclaimed: 'That book is the wedding gift I buy for everyone!' It's understandable because Dr Chapman teaches a simple, physical aspect to relationship - 'love language'. “...Expressing love in the right language. We tend to speak our own love language, to express love to others in a language that would make us feel loved. But if it is not his/her primary love language, it will not mean to them what it would mean to us.” Dr. Gary Chapman What does this have to do with methods to 'calm down'? Love needs 'language' to emphasize its relational, an expression, an action. Calm needs 'down' to emphasize the same. Mia Cinelli discovered pressure is one calming method that worked for her. Her idea is her unique calming language.  If that's not the case for you, what are one or two healthy...
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Being Tolerable When the Unexpected Keeps Occurring

Being Tolerable When the Unexpected Keeps Occurring

Tolerance is more frequently used as a stepping stone for social issues. It initiates a conversation about change. Awareness of differences, integration, and celebration of these differences are all aspects of being tolerable. It can be a bad email, or a peer with an opposing viewpoint. Sometimes an extra task to support a sick colleague is the case. Often these are examples of being tolerable. But does it end there? Performing day-in-day-out tasks are often part of a day's plan. There was time for forethought and scheduling around and for these tasks. Adding tolerating nuances will use extra energy originally reserved for what was planned. An added deadline might be the final straw to emotionally snapping. Questions to Ask: What does tolerance look like in your workplace? What appears to repeatedly and unexpectedly interfere with planned work? How does this effect the energy reserved for planned work? Being tolerable of not controlling or having power over...
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Performance Growth Once Boredom Is Detected

Performance Growth Once Boredom Is Detected

Boredom is an experience many people avoid. This clinician researched "doing, being and boredom" in 1,500 young subjects. His summary: they were bored 42% of the time with only 10% of their time being spent doing 'productive' work. The difference appeared to be how the recipients used their time: passive leisure self-care education, and labor force. In the Lego Movie the characters created an activity because they became bored in their relationships. Angry Dad hated his son's creativity. It interred with Dad's idea of play. At the end of the movie Dad identified his idea of being playful was a still scene of perfection. The son's idea of play was doing play. Once Dad understood the difference between their play perspectives his compassion moved them from a relationship that idolized boredom to one that appreciated doing and being creative play. Creativity engages doing play and being open to learning, caring, and alternative work behaviors. Questions to Ask:  ...
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How to Use Patterned Play To Overcome Adversity

How to Use Patterned Play To Overcome Adversity

Sometimes I find it strange when I'm surrounded by quiet people.  It seems that I am surrounded by "noisy brains". Of course, I need to quiet my head-talk to get to that thought. One comforting idea is, what if everyone replaced listening to their head-talk by watching a picture-reel. Imagine their words becoming images. We often mistake 'play' as a child's activity.  However, adults play too. Patterned play begins with being imaginative. The life cycle of play is a conceptive (mental) moment arching towards nourishment and habits of the spirit, creativity, and relationships. Shame is linked to experiences of creative failure. Adults who deny feeling ashamed invest in the pattern of play. Play is also coined as abductive reasoning. Questions to Ask: Define what 'play' currently is in your workplace? Are you able to form mental pictures? What is one performance habit linked to shame? Humans are wired with an ability to change. Begin imagining that picture-reel of changing that unhealthy habit. Mental...
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Relationship Is Based On Respect Not Power

Relationship Is Based On Respect Not Power

Healthy relationships rely on effective communication strategies. The most effective communicators are also good listeners (Zemke et al 2000). With objective communication a relationship is based on respect not power, manipulation, or punishment. Below are objective communication examples. Effective communication tactics enable us to be better listeners while we help our client's achieve their goals. RESPOND EMPATHETICALLY Listen with full attention, eye contact and body language Acknowledge feelings with a word Give their feelings a name. Reflect back their feelings Give them their wishes in fantasy Start with an empathetic word ("this is tough/sad/too bad") and then ask gently, "what are you going to do?" or "What can you do?" Deliver empathy and state the limit ENGAGE COOPERATION Non-productive: blaming and accusing, name calling, threats, commands, lectures and moralizing, warnings, playing the martyr, comparing, sarcasm, prophesying, questions, bribing/cajoling Encouraging: describe the problem, give information, give choices, say it with a word, talk about feelings, write a note, change if/then to when/then, use 'after' (we will...), sing, use modified threats PUNISHMENT ALTERNATIVES...
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Why Destructive Behaviors May Be Performance Supporting Tactics

Why Destructive Behaviors May Be Performance Supporting Tactics

Celebrating meeting a deadline met or coping with managerial tactics arouses feelings. Sensations become acute in these and numerous other performance moments. What is heard and seen are most discussed but there is also smell, tactile, exertion, instinct, and taste sensations. The exertion of heavy feet walking through an office or facial hair petting are two sensory tactics that calm the nervous system. The comfort of a soft-foam, fabric covered chair to sit in verses a firm, swivel seat may improve one's ability to focus on research work. Alternatively, the motion of rocking and swiveling may distribute sensations for reducing anger while in an emotional overhaul. Salty or sweet tastes often and unknowingly provide hormone or body chemistry support. All these pleasure-seeking sensations are coping strategies for managing feelings that directly effect the nervous system. Each response must not be too quickly classified as destructive or unhealthy if the central nervous system had the ability to speak with words. Sensory patterns may change with...
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This Chemical In Your Body Increases Creativity

This Chemical In Your Body Increases Creativity

  Science supports the ability to further improve creativity throughout our life span. Harvard Business Review defied disciplined routines to encourage creativity as the core to doing things efficiently and effectively. Creativity will "deposit confidence in our cerebral bank accounts," according to Forbes. It's a myth a person doesn't have a creative ability. The body produces a chemical for the brain and nervous system to communicate. Serotonin regulates sleep, body temperature and libido. It also increases creativity. The production of serotonin increases when: exposed to bright light, engaged in frequent exercise, diet including chickpeas and wild seeds in place of meat proteins, and self-induced changes in mood. Questions to Ask: What resources are used to maintain efficient and effective performance in your work tasks? What is the primary way you would increase serotonin production? On a scale from 1 (least) to 10 (greatest) is being...
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Why Self-monitoring Is Most Important to Measure Responsiveness

Why Self-monitoring Is Most Important to Measure Responsiveness

A thirty-one year old Client was being supplemented by three liters of oxygen 24 hours a day. One day the tank wasn't turned on for the first thirty minutes of our time together. This occurrence is equivalent to a healthy body surviving one day on three ounces of water - including shower water. Have you heard of a pulsoximeter? It's a handheld device that hugs a finger tip to measure the percentage of oxygen in your blood stream. They are everywhere in the health care industry but used most often for those that require oxygen supplemented. The body's oxygen saturation is adequate for the organs to thrive when it registers above 96%. Oxygen reduces pain, nourishes blood, feeds your immune system, keeps your brain healthy, provides energy...only to name a few of the lifestyle assets it beholds. Self monitoring is a powerful tool that will define facts and feelings of our reality. This day I repeatedly checked the oxygen saturation level on the pulsoximeter but...
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Why Replacing Rules with Values Replaces Wisdom with Expertise

Why Replacing Rules with Values Replaces Wisdom with Expertise

We kick around the terms wise and expert when claiming a person's character. The word 'Ecclesiastes' means teacher. This biblical book endorses wisdom for a well-lived life.  Wisdom is acquiring knowledge by experiencing and exploring all the resources. 'Expertise' is a claim for being the best at systematic thinking or beliefs. Individuals who are wise aren't necessarily experts. Health claims about products, strategies, or environmental effects aren't all in agreement. One individual may follow their curiosity with discernment to challenge their doubts and beliefs. Another may follow curiosity along one belief, quick to deny entertaining alternatives. Some examples are health supplements, medication, diet, or types of fitness. The art of persuasion is a daily occurrence. Internal conflict is experienced when a behavior is scolded from a resource that is inconsistent in their behavior. Persuasion may break belief, values or trust with residual unsettling feelings. Those who experienced a forceful 'time-out' as a child because they modeled an adult's behavior may relate here. Persuasive...
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Six Ways to Be Brave With Siblings

Six Ways to Be Brave With Siblings

The sibling bond is instrumental to health. According to the Prevention Research Center: in childhood and adolescence, siblings spend considerable time together, and siblings' characteristics and sibling dynamics substantially influence developmental trajectories and outcomes. A friendly acquaintance is much more tolerable than a sibling acquaintance. There's no history of who made dad angry! So, how do you get to know your siblings? There may be an early relationship history with less contact once in college. I've been utterly appalled to witness the power of family maliciousness at times of trauma or illness. Standing over a loved one being aggressive or violent is poor support during hospitalization. Are you resentful of your sibling? A worthwhile mental health question is: am I holding a grudge? Make a list to confess the anger. I keep an ongoing list then cross off grudges when they are resolved. It's silly some of the memories that surface but imperative to critical healing. Forgive daily. Commit to minute by minute forgiveness. The Journal of Behavioral Medicine sites an emerging study on...
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