Wellness Tips for focus

Have you noticed your ability to pay attention suffers when you are stressed? The need to juggle work, home, finance and health can be intense.

The current situation and this new idea of normality can cause anxiety. Or our stress might be more noticeable because we are stopping or working in a different way, and so our patterns are less able to continue.

Uncontrollable stress can cause high levels of arousal chemicals (Our fight and flight mode read more here) to release into the brain, which causes our prefrontal cortex to ‘shut down’, affecting our decision making, planning, patience, impulse control, working memory, and ability to focus.

There are ways to feel and be present and avoid the overwhelm. When you manage your stress response so that you feel alert, safe, and interested, then less chemicals are released.

Here are some simple techniques to help you to get some perspective, to give you a sense of control and to strengthen the prefrontal cortex:

Deep breathing: Here is a simple exercise which you can try easily at home

Meditate: We love this 30 minute journey by Mooji

Make a schedule and include breaks and still or quiet time.

Try waking up and going to sleep at the same time every day. (This also helps your brain to process anxiety while you’re sleeping)

Tips for coping with trauma and stress: Because when our cup is empty, how can we be of service to the world?

When we are stressed, we are inside of trauma. We all go through tiny traumas every day, and with each experience, our brains and our bodies respond. We enter into that heightened state of arousal: fight or flight (found out more about that here)

Our fight or flight response can involve a range of emotions, like anxiety, overwhelm, anger, and emotional outbursts. If you (like many of us) are experiencing that, know that you are not alone. Today we are offering some simple tips to deal with trauma and bring you back to homeostasis (find out what homeostasis means here), we would love to offer some tips for coping and transmuting:

1. Identify your emotions.

What emotions are you feeling? Stressful situations put us out of our power, and can result in us feeling angry, lonely, frustrated, scared or sad. Take some time to identify what you are feeling and why? Then see if you can take responsibility: is there anything you can do about the situation? Perhaps, if you are feeling scared, you may be able to then figure out some steps that would reduce this. Fun fact: we only hold emotions by 90 seconds (read more about that here).

2. Delay the urge to binge or go into a negative cycle.

Here are some suggestions to delay the urge to eat, or drink, or think negative thoughts:

* Go for a walk

*Try tapping (Here is a link and an explanation)

*Talk to someone (call a friend or a coach (Read why I recommend everyone has a coach here))

*Choose to be healthy: take a moment to meditate on this: what is the obvious thing to do if you choose to be healthy? (Try that meditation here)

*Journal or free write (this can be a great way to find out what we are feeling and let the emotions release).

3. Feeling angry? Let that anger out!

Those emotions that stay: it is often because we are ‘choosing’ to hold on to or bury them instead of get those emotions in motion. Here are some suggestions to let them out:

*Exercise: try boxing, running, or TRE (link here)

*Punch pillows

*Listen to music

*Shout (but not at someone!): Maybe cycle somewhere remote and scream and shout it out! Or just try communicating it with words to the person inviolved…

*Create it out: for example paint or write, maybe write a poem or a song!

4. Slide to the other polarity

You are not alone! Many of us feeling sad or overwhelmed. Hate and love are on the same vibration. So are sadness and joy. Try to turn the emotions you are feeling into their opposite. Here are some tips to make that happen:

Gratitude: Make a list of things you are grateful for (gratitude lists and journals are great)

Blessings: Think of 3 ways you can make your day a blessing

Give joy to someone else: The hermetic law of giving and receiving might be out of sync for you, so when you are feeling sad, try to do something nice for someone: then maybe this will trigger your feel good vibrations and heart opening!

5. Talk about your feelings.

This may be the most powerful way to release our emotions: tell somebody… and it will also bring them closer to you: sometimes we have no idea those close to us are suffering.

Good office aromas and why we love nature so much

Did you know smell is the most likely to trigger emotions and memories? With this in mind, here are a few great ways of staying closer to nature in the work place;

1. Open the windows, the doors: bring the outside in or simply let fresh air circulate helping to revive a stale atmosphere and boost energy levels

2. Bring in a bunch of your favourite fresh flowers (or our plant intervention): not only will flowers and plants brighten up the place, they will also smell great!

3. You could also try reed diffusers to bring the smells of nature into the office!

Whatever your favourite scent, capture it and use it to create calm at the office.

Nature is so good for the soul we want to remind you some more! As you know, we donate monthly profits from our business to 8billiontrees and here are a few more reasons why we are so mad about trees!

  • Environmental psychologists argue that there is a ‘value’ component added to the human-nature relationship. By staying close to nature, we feel the value: we are more grateful and appreciative of what nature has to offer to us (Harold Proshansky). Seeing the wonders of the world outside automatically fosters within us the urge to protect it: of the wonder of mother nature!
  • Breathing in nature gives us wholesome sensory awareness. When we spend time outdoors, we are more mindful of what we see, what we hear, what we smell, and what we feel.

Gong Bath

Today we are offering some gong!

Have you ever experienced live gong meditation? They say gong is an engine of power: the waves of sound vibration will balance the energy meridians in the body, recalibrate the emotional, spiritual, physical bodies, balance the electromagnetic field (the aura), and can be a therapy for stress, depression, fatigue, feelings of separation, loneliness, anger, fear, hostility… and you will feel it…everywhere! A gong bath is said to revitalise the immune and the nervous system.

Plus the great thing is, all you have to do is lie down and listen!

Gong can also be intense: you might feel trauma releasing: so go with kindness and love to yourself!

We love YOU! Let us know how you get on

Tips to combat a sedentary lifestyle

Humans are built to stand upright, but evolution hasn’t caught up with modern times where the typical human sits most of the time! 

The human body: from the heart to the bones and bowels, works best in an upright posture, and a sedentary lifestyles can actually shorten our life. But with offices set up for sitting, and most activities in our modern world involve chairs, it can be hard to avoid it.

Sedentary lifestyles are linked to:

  • Back pain: Those who sit frequently have an increased risk of poor spine health and disc degeneration. (This is especially true if we don’t work on our posture, don’t use ergonomically designed chairs or workstations, and if we don’t dedicate time to working out.
  • Weight gain: Digestion isn’t as efficient while sitting.
  • Type 2 diabetes: The risk of developing diabetes is 112% higher in those who walk fewer than 1,500 steps per day.
  • Varicose veins: Prolonged sitting can cause blood to pool in the legs.
  • Depression: Researchers think sedentary lifestyles could correspond to a lack of exercise, and so depression.

So here are few tips for you to put in place in your day to better look after your health: 

  • Fidget… try to move as much as you can in your chair! Yes your colleagues may think you are strange but you keep your body alive and working! 
  • Buy a desk bike! I have one and am a massive fan: here is the one I recommend:
  • Use the stairs rather than the lift
  • Walk to work instead of getting the bus: or even just get off one stop early (Or park farther away from wherever you’re going)
  • Take walks during your rest breaks. 
  • If you don’t have a standup option for your desk, buy a monitor/keyboard stand so you can work while standing and let yourself stretch your legs. 
  • Book a business yoga session for 15 minutes once a day!

Let us know how you get on: you may even notice an improvement in lower back pain within a few days!

Tips to create good leadership and healthy environments

It can be hard looking after your own wellness let alone a whole team of people, so here are some great ways to improve wellness for you and your workers;

  • Lead by example to promote healthy working habits
  • Give everyone in your team all the information, training and development they need to do their job to a good standard and understand how they contribute to wider organisational goals.
  • Set clear and realistic deadlines and expectations for yourself and others.
  • Watch out for people working excessive hours with no breaks (you included): it could mean there’s too much work to do, or your team might need support and development to work more effectively.
  • Make sure everyone’s role and responsibilities are well matched with their skills, experience and career aspirations.
  • Wherever possible, give your team a say over what they do and how they do it.
  • Give people who work alone opportunities to form relationships with others, and give those who work in busy teams the opportunity to work in a quieter environment from time to time.

Nature is good for the soul!

Studies show that surrounding your workspace with items that bring you joy, such as a plant, or an image that triggers the mind to recall a memory, a future goal, or a place in nature, can have a really positive affect on our wellbeing. Making time to look at these items throughout your working day can bring a sense of comfort, wellbeing and hope. It can be hard finding time to connect with nature especially in our working life, but these little reminders bring us back to ‘homeostasis’!

So why is nature so good for the soul? Does it really improve our psychological well-being? Here is how:

  • Nature helps in emotional regulation and improves memory functions. A study on the cognitive benefits of nature found that subjects who took a nature walk did better on a memory test than the subjects who walked down urban streets (Berman, Jonides, Kaplan, 2008).
  • Studies show that people suffering from mild to major depressive disorders display significant mood improvement when they are exposed to nature. They are also more motivated and energised to recover and get back to normalcy (Berman, Kross, Kaplan, 2012).
  • Recent investigations revealed that being outdoor reduces stress by lowering the stress hormone cortisol. It also makes us immune to allied problems like hypertension (Lee J, 2011).
  • Nature walks and other outdoor activities build attention and focus (Hartig, 1991). There is evidence that indicate strong environmental connections to be related to better performance, heightened concentration and reduced chances of developing Attention Deficit Disorder.
  • A study at the University of Kansas found that spending more time outdoors and less time with our electronic devices can increase our problem-solving skills and improve creative abilities.

So! The conclusion is… get your office to have a plant intervention, put up pictures of your favourite places in the world, and try to get outside if you can at least once a day!