Refresh, Revitalize, Renew

1. SACRAO 2012 Barbara L. Rowe browe@wlu.edu Washington and Lee University Refresh, Revitalize, Renew

2. Evaluate the balance in your life and work Consider your attitude towards work and challenges that arise Adapt to your job with some creative new ideas Take away methods to energize and de-stress yourself – even some instantaneous ones! Learn to turn off the pressure and let go of the need for perfection The Plan for this session

3. Everyone is a house with four rooms, a physical, a mental, an emotional and a spiritual. Most of us tend to live in one room most of the time, but unless we go into every room, every day, even if only to keep it aired, we are not a complete person. Indian Proverb

4. Do you feel STUCK IN ONE ROOM?

5. Mental – attitude, brain power, thinking, work relationships Emotional – happiness, laughter, anger, anxiety Physical – healthy, energized, eat right, sleep Spiritual – meditation/prayer, gratitude, kindness to others, a higher purpose How to enter each of these rooms at work… look for balance

6. A young executive is working late one evening. As he comes out of his office at about 8 pm he see the Big Boss standing by the shredder in the hallway, a piece of paper in his hand. “Do you know how to work this thing?” the older man asks. “My secretary’s gone home and I don’t know how to run it.” “Yes, sir” says the young executive, who turns on the machine, takes the paper from the other man, and feeds it in. “Now,” says the boss, “I just need one copy.” We work hard

7. Work, by its very nature, is unpredictable, messy, chaotic and surprising. We can not control our jobs… why is this surprising, frustrating, disappointing….? Treating work’s messiness as if it were a mistake or liability only creates distress and resentment Learn to relax and be curious… have ingenuity, good humor, and curiosity to adapt and innovate – and be victorious – no matter what the circumstances Work is a mess

8. Goals, projects, eye to the future, plans, where our day is taking us, where our life is taking us… Right now. The present situation, what are we doing, keep the moment alive, let go of the goal, be available to the present, be mindful of the present… Balance the two efforts of getting somewhere and being somewhere at the same time. Balance the two efforts

9. Simply be ‘open’ 1. Notice, pause, and breath 2. Acknowledge mutual openness 3. Get back to work 4. Stay open Give it a try: stop your mind, notice the chair in front of you, take a long, unhurried breath, and simply acknowledge whatever happens next Be awake at work

10. Present an attitude of positivity and approachability Walk around with a smile, and make eye contact. Be friendly, pleasant and nice Talk with kindness, encouragement, civility & respect Listen to others with interest Don’t complain, whine or gossip Check-in often: What is the dialogue in your head? Positive, negative, or neutral? You can change your own perspective Be a positive person

11. Is it personal? Is what happening really ‘about’ you? Is it permanent? Remember ‘this too shall pass’ Does it matter in the big picture? Is this an ‘out of business’ situation? Most likely not…. The three p’s for staying positive

12. “It is not how much we do, but how much love we put into the doing. Do small things with great love.” Mother Teresa

13. Learn to laugh, smile and create fun for yourself and others! Use (but don’t abuse) your sense of humor on the job. Many health benefits of laughter Being able to laugh about yourself/or situation helps to release tension, regain perspective, and accept that which we cannot change. It’s a way to cope. Workplace laughter groups (google Laughter Yoga and Laughter Therapy websites) Let’s Laugh! Laugh a lot!

14. Quick methods to increase energy, sharpen your mind, and improve your mood MOVE! (every 90 minutes) Even for one minute Office yoga (google Yoga at your Desk) The Cross Crawl (balance your energy) Figure 8s (Walking on Sunshine) Energize!

15. Emotional strength = the ability to process your emotions and then bring your mind back to balance Give yourself permission to have emotional responses Don’t get stuck in the emotion What are your emotional signals of high stress? Build your emotional strength

16. Techniques to manage your emotional reaction and your response to stress • Crown Pull • Cooling breath (in mouth, out nose) • 3-part breathe (example) • 5 second inhale 3 second inhale • 3 second pause or 1 second pause • 5 second exhale 5 second exhale Quick stress reducers

17. Consider the health benefits • What is meditation? • Types of contemplation • Affirmations (e.g. “I deeply love & appreciate myself”) • How to incorporate meditation at work? • Breathing • Mindfulness • Kindness Practice Meditation

18. Multi-tasking is not all it is talked up to be Learn to finish one item before starting the next Opening too many items at once, will not get them done Try not to handle papers/emails more than once Clear your mind, then give your focus to each phone call The Multi-tasking myth

19. “Don’t try to be perfect; just be an excellent example of being human.” Anthony Robbins (American adviser to leaders) Is trying to be perfect the easy way out? Easy to imitate what we ‘should’ be…. Easy to never take a risks… Embrace your genuine self. Live life fully, make mistakes and learn from them Let go of the need to be perfect!

20. Morning routine… evening routine Same at work – beginning of day routine, end of day routine Have a ‘tea’ break (replenish your mind/body) Have a healthy detachment from work when you need to Schedule time to do the things that revitalize yourself Remember 3 Good Things (new practice) Routines

21. People often say that motivation doesn’t last. Well, neither does bathing… that is why we recommend it daily.” ZigZiglar (motivational speaker) Keep encouraging yourself Energize yourself when needed. Take good care of your body and spirit Return to positive mental habits. Stay joyful and motivated

22. Create excitement about your future and what is happening in the office Help someone else to become happy Enjoy your coworkers… look for the best Find reasons to celebrate Try to do something different everyday Wyoming registrar Tammy Aagard & staff: creativity to get the grades in on time Have fun at work!

23. Keep it clean and organized Minimize clutter Personalize it – make it you! What can you change? color of walls, window treatments, artwork, lighting, rugs, good chair Play music or ocean, nature background noise Calming wall paper & screen saver on monitor Fresh flowers and green plants Your work space

24. Carroll, Michael. 2004. Awake at Work. Shambhala Publications Eden, Donna. 2008. Energy Medicine for Women. Tarcher/Penquin Nature sounds: http://sensiri.hyperspatial.com/ Whitenoise: http://simplynoise.com/ Life Optimizer website www.lifeoptimizer.org/ Maybin, Sarita. 2009. How to Stay Positive in a Negative Workplace www.womensmedia.com/work/151-how-to-stay-positive-in-a-negative-workplace.htm Quindlen, Anna. 2005. Being Perfect. Random House Melnick, Sharon. 2011. From Chaos to Control: How to Be Resilient to Workplace Stress webinar. American Management Association Granirer, David. 2011.Laughing Your Way to Organizational Health: A Lighter Approach to Workplace Wellness. http;//humanresources.about.com/od/stressandtimemanagement/ 9 Bold Tips to Work Place Happiness and What to do if I’m Unhappy at Work: www.workhappynow.com/ The Positive Workplace: www.positive workplace.com Online mindfulness bell www.mindfulnessdc.org/bell/index.html references

25. Have a great day!