Resilience Unravelled

Keywords

Resilience- Anxiety - Mental Health - Emotions - Anxiety Toolkit

In this episode of Resilience Unravelled, Dr David Rosmarin, the founder of the Centre for Anxiety (New York, Boston, Princeton), associate professor at Harvard Medical School and Director of the McLean Hospital Spirituality and Mental Health Programme talks about anxiety and how to make it your friend.

Often, people who suffer from anxiety either exhaust themselves trying to cure it or resign themselves to a lifetime of fear and worry but Dr Rosmarin suggests that instead of fighting their anxiety, people can turn it into a strength. 

Dr Rosmarin defines anxiety as a response similar to fear but triggered by uncertain or future events rather than immediate danger. He emphasises that anxiety can be a normal and potentially positive emotion if managed correctly, challenging the notion that it is always negative or pathological.  He also discusses exposure therapy as a technique to deal with anxiety and how leaning into anxiety can be liberating.

 Main topics

• Tools for managing anxiety.
• The importance of spirituality in mental health and how it often gets ignored in psychiatric treatment.
• The concept of increasing tolerance of uncertainty as a way to cope with anxiety.
• The role of community and social connections in managing anxiety and improving mental health.
• How exposure therapy can be used to manage anxiety.

Action items

Find out more about Dr Rosmarin at https://dhrosmarin.com/

His book Thriving with Anxiety: 9 Tools to Make Your Anxiety Work for You is published in October 2023.

Connect with Dr. Rosmarin on LinkedIn for further engagement and updates.

Building the digital economy and a social enterprise in Sudan

Keywords

Resilience – Vision – Innovation – Sudan – Digital Economy – Social Enterprise

In this episode of Resilience Unravelled Aziz Musa, a transformative leader in the digital marketing realm, talks about his story which led him from Blackpool, to Dubai, Sudan and finally Egypt.

As the youngest public company CEO in the UK, Aziz had already made significant strides in the corporate world. However, in 2017 against a backdrop of political unrest and war, he founded Cush.Digital with the vision of building both a social enterprise and the digital economy in Sudan, 

In this podcast Aziz shares his experience of living through a civil war in Sudan and of having to relocate to Egypt. The process of leaving Sudan during the war was difficult and he discusses how he approached some of the decisions he had to make for his family and employees. This includes evacuating people from a war zone, going through military checkpoints, crossing the border, providing employment and support for families.  He also shares some of the background to his business life and talks about growing a digital agency through client satisfaction and how his company trained over 4,000 people in Sudan in digital marketing, on a pro bono basis.

Main topics

• The importance of making deliberate decisions and having a higher purpose when facing adversity.
• Planning ahead and being proactive in managing anxiety and building resilience.
• Creating a social enterprise alongside a business
• The 10th Man Experiment
• Why we need backup plans and to be prepared for changing scenarios.
• The importance of having a plan to manage anxiety and build resilience.
• The process of using logic and expertise to determine the real threats.

Timestamps

1: Introductions (00:02-01:41)

2: Aziz's Background and Work (01:41-04:01)

3: Aziz's Experience of War (04:47-09:00)

4: Escape from Sudan (09:18-14:37)

5: Building Resilience and Managing Anxiety (14:37-19:17)

6: Planning for Unlikely Scenarios (19:52-23:15)

7: Aziz's Work and Contact Information (23:58-27:33)

 Action items

• Follow Aziz on LinkedIn
• Find out more about Cush Digital at www.cush.digital

Keywords

Resilience - Satisfaction - Happiness - Cognitive Behavioural Therapy - Beyond Happiness

Dr Jennifer Guttman received her doctorate in clinical psychology from Long Island University and began her career working at a family homeless shelter in New York. When she found that traditional protocols made it difficult for people to access her services, she fought to ensure that every resident could meet with her as often as they needed. She then started lecturing and opened a private practice where her approach fuses traditional cognitive-behavioural therapy techniques with her own core methods, which have been developed over thirty-plus years of personal interaction with her clients.

Jennifer has just published a book called "Beyond Happiness: The Six Secrets of Lifetime Satisfaction." In it she differentiates between happiness and satisfaction, stating that happiness is fleeting and dependent on external factors, while satisfaction is within one's control and achievable through certain techniques. She believes that resilience can be found within satisfaction as it includes confidence, self-reliance, and self-respect and that happiness can be a choice to some extent.

Main topics

• The concept of resilience
• Why we should aim for long-term life satisfaction rather than constant happiness
• The importance of not making assumptions and waiting for concrete evidence before acting
• Differences in communication styles between genders
• The impact of people-pleasing behaviours on relationships.
• Facing fears as a means of personal growth and building confidence.
• The six techniques for sustainable life satisfaction

Timestamps

1.  Introductions: 00:02 - 00:51

2. Background and Expertise: 00.52 - 03:25

3. Agreement and Challenging Questions: 03.26 - 04:28

4. Moving Beyond Happiness to Satisfaction: 04.29 - 07:28

5. Defining Sustainable Life Satisfaction: 07.29 - 12:51

6. Exploring the Six Factors of Satisfaction: 12.52 - 14:14

7. Communication and Persuasion: 14.15 - 17:19

8. Communication Styles and Preferences: 17.20 – 20.56

9. Overcoming Avoidance and Focusing: 20.57 -22:31

10. Conclusion and Book Availability: 22.32 - 28.13

Action items 

• Jennifer's book is Beyond Happiness: The Six Secrets of Lifetime Satisfaction
• For more information about Jennifer, tips, blogs, and access to her social media channels and newsletter visit https://www.guttmanpsychology.com/

Keywords

Resilience – SAD – Light Therapy – Brain Science – Circadian Rhythms – Vagus Nerve – Transcendental Meditation

In this episode of Resilience Unravelled Norman Rosenthal, a psychiatrist and writer discusses his background in psychiatry research and writing. Norman talks about how his career has emerged from various opportunities and interests in science, art, and literature. He explains his involvement in the discovery of Seasonal Affective Disorder (SAD) and the role of light therapy in treating it. He also touches on the challenges of conducting reliable research in brain science and the potential benefits of light therapy for other psychiatric conditions. Additionally, he discusses the importance of using proper lightboxes for therapy and mentions jet lag as another condition possibly influenced by circadian rhythms or light exposure.

Main topics

• The importance of light in regulating circadian rhythms and its effects on mood.
• How transcendental meditation can help with winter depression
• The role of the vagus nerve in relaxation
• The therapeutic power of poetry.
• The need for multiple approaches light therapy, exercise, cognitive interventions, socialisation, and meditation to treat seasonal affective disorder (SAD)

Timestamps

1: Introduction and Background - Introduction to the guest - 00:02-02.37

2: The Convergence of Science, Art, and Literature - 02:57-04:47

3: Reproducibility in Research - 07:55- 09:03

4: Seasonal Rhythms and Bright Light Therapy -10:22-11:31

5: Transcendental Meditation (TM) - 15:08 - 18:43

6: Multiple Approaches to Well-being - 19:59-20:54

7: The Power of Poetry - 21:26-24:44

8: Research Challenges and Instincts - 25:21-26:31

9: Audience Interaction and Book Recommendations - 27:22-28:39

Action items

• You can find out more about Norman at  https://www.normanrosenthal.com/ 
• Normans latest book is Defeating SAD (Seasonal Affective Disorder)

Keywords

Resilience - Mindfulness - Emotional Well-being – Integrative Mental Health - Mental Patterns - Spirituality - Social Media

In this episode of Resilience Unravelled Dr. Charryse Johnson, a consultant on integrative mental health, author, speaker, and mindfulness practitioner discusses the importance of looking at individuals as an entire system to improve emotional well-being. She emphasises that people are not defined by their conditions and encourages self-forgiveness and growth through physical embodiment practices like mindfulness and meditation.

Dr. Johnson also shares her personal experience growing up in the south as a young black woman where she was discouraged from speaking up but how she learned the importance of having a voice. The conversation then touches on challenges in education and parenting skills in today's society and Dr. Johnson discusses the learning and thinking in today's society, particularly with children who are often influenced by social media and impulsive decision-making. She also questions traditional notions of resilience, arguing that it can come at a cost and emphasises the importance of organisational change to prevent burnout. Finally, she highlights the need for authenticity in social media while being fun, open-minded, direct, educational all at once!

Main topics

• What is integrative mental health and how does it differ from traditional approaches?
• How does mindfulness and meditation play a role in mental health
• How can belief or spirituality be rejuvenating for some people?
• How can we teach children to analyse information and think critically?
• What are the negative effects of social media on children's ability to think and learn?
• How can we build resilience in children without forcing them to constantly navigate difficult situations?

Timestamps

1: Introduction and Overview - 00:00-01:02

2: Integrative Mental Health. Defining Integrative Mental Health. The importance of recognising and understanding all life domains. The capacity to change, shift, and grow- 01.02 – 04.01

3: Overcoming Mental Patterns. Mental patterns and cognitive rhythms. Moving forward and forgiving oneself. Redefining oneself and changing one's narrative. 04.02 – 06.59

4: Mindfulness and Meditation. Use of mindfulness and meditation in integrative mental health.  Individualised approach to mindfulness and meditation. 07.00 – 09.22

5. Early Childhood Experiences. Guest's background and early experiences. Impact of direct and clear dialogue on children – 09.23 – 11.19

6: Parenting Skills and Education. Challenges with parenting skills. Lack of understanding of how to learn and analyse information. Building resilience in children – 11.20 – 16.00

7: Coping and Accountability. Weathering the storm and coping.  Importance of accountability – 11.20 – 19.29

8: Flow and Resilience. Resilience and the cost of developing it. Guest's new book on rewriting one's narrative and choosing new language. Where to find more information about the guest and her work – 19.30 – 23.26

9: Conclusion - 23:27-23:55

Action items

• Check out her website at www.drcharryse.com
• Get social with her on Linkedin 
• Find out about her book Expired Mindsets

Keywords

Resilience - Mindfulnes - Performance - Leadership - Workplace Culture - Stress

In this episode of Resilience Unravelled Andrew McNeil, a leadership consultant who helps individuals and teams thrive under pressure, discusses how mindfulness can be used as a tool to improve both well-being and performance in high-pressure environments.  

Andrew spent 20 years in senior leadership and throughout his career led large teams in high pressure environments. He is also an accredited mindfulness teacher and brought these two worlds together in his book Organisational Mindfulness - a How-to Guide in 2019. By integrating his leadership experience and insights from being a mindfulness teacher Andrew has developed a method to help leaders and their teams embed and implement techniques which improve performance, build psychological safety and support their own and their collective wellbeing. 

In this podcast Andrew shares his personal experience of discovering mindfulness while in a high-pressure leadership role and how it helped him cope with stress. He also explains that mindfulness is about non-judgmental present moment awareness and choosing where we place our attention intentionally.  

Main topics

• The implementation of mindfulness in organisations, particularly in meetings.
• The importance of noticing one's own biases and reactions, choosing to respond rather than react, and being present for effective decision-making.
• The need for cultural change towards mindful practices but acknowledging that it should be done thoughtfully as some people may not want to participate.

Timestamps

1: Introduction - Russell welcomes the guest, Andrew, and introduces the podcast. 00:00-00:23

2: Andrew's Work - Andrew explains that he is a leadership consultant who helps individuals and teams thrive under pressure. 00:56-02:03

3: Mindfulness - Andrew discusses how he discovered mindfulness and how it can be applied in a work context. He provides a practical example of how to practice mindfulness, and explains that it is a life-long practice. 02:05-08:28

4: Organsational Mindfulness - Andrew speaks about his book, "Organisational Mindfulness," which explains how mindfulness can be applied in a work setting. He discusses how mindfulness can help organisations support their people and deliver objectives. Andrew also explains how to implement cultural change and build skills to navigate high-stress environments.  08:51-15:24

5: Mindful Meetings - Andrew provides an example of how a program board meeting can be a practice in shared mindfulness. He explains how mindfulness can help people choose to respond rather than react in difficult meetings. 15:35-19:41

6: Conclusion - Russell and Andrew wrap up the podcast and provide information on where to find Andrew's book and services.  19:41-25:05

Action items

Find out more about Andrew's book Organisational Mindfulness.

Find out more about Andrew at https://lxleaders.com/

Keywords - Resilience - HIV - Grief - Loss- Caregiving - Affordable Healthcare - 30/30 Project

In this episode of Resilience Unravelled, Julie Lewis, a 38-­year AIDS survivor, and mother to Grammy Award winning musician, Ryan Lewis, talks about how she was infected with HIV in 1984 following a blood transfusion. She was not diagnosed thorough until the early 1990s when she was given three to five years to live. After years of silence about her disease, she found an unlikely community of friends to fight alongside and began using her story to make a difference. Her experiences as a woman living with AIDS offers insights about grief and loss, caregiving, spirituality, and the importance of community.

More than 38 years later and she is living life to its fullest and her priority is to make quality affordable healthcare available to those in underserved communities. Through the non-profits she founded the, 30/30 Project and has raised funds to build 30 health facilities in 9 different countries including Africa, India, South America and the US for those who need it most.

Main topics

• How one phone call can change the track of your life
• Navigating an AIDS diagnosis
• Preparing your family for your death
• The importance of having a foundation for the future
• Building the 30/30 Project

Timestamps

1.     Introductions – 00.00 – 01.54

2.    Getting an AIDS diagnosis – 01.53 – 02.30

3.    The 30/30 Project – 02.31 – 04.46

4.     Navigating an AIDS diagnosis – 05.17 – 10.53

5.     Building a foundation for the future – 10.54 – 14.52

6.     The motivation for the 30/30 Project – 14.53 – 20.56

7.     Information about Julie’s book and contact information – 20.57 – 25.04

Action items

• For further information go to: https://stillpositive.com
• Read Julie's book  STILL POSITIVE. All net proceeds from the book will go to support the 30/30 Project Legacy Fund.

Keywords

Resilience - Autonomic Nervous System - Nature - Martial Arts - Human Biology

In this episode of Resilience Unravelled Frank Forencich, an internationally recognised leader in health and performance education with black belt rankings in karate and aikido talks about the autonomic nervous system and its influence on our health and performance, as well as our relationship with the natural world.

Frank introduces two African concepts: ubuntu, which refers to social identity and group membership, and biophilia, which is an innate love for nature, and he discusses the concept of biophilia and its importance for humans to connect with nature in order to thrive. The conversation also touches upon the importance of debate and dialogue in resolving conflicts, using examples from martial arts such as Aikido where opponents harmonise with each other's movements rather than fight against them.

Frank shares the importance of meditation, relaxation, exercise, and sleep for overall health. He also talks about his book 'The Enemy is Never Wrong' which is aimed at educating young activists on strategies and tactics for making a difference in the world. He emphasises the need to approach activism as medicine, as it can have positive effects on mental health and well-being.

Main topics

• The study of human history and how people perceive the world.
• How to turn on the autonomic nervous system at the appropriate moment to avoid chronic stress.
• How martial arts develop the whole person and help people understand the environment to take appropriate action.
• The importance of education and not criticising the enemy
• The need for engagement to improve people’s health.
• The lost art of conversation and verbal dexterity and the importance of harmony in martial arts to avoid conflict.
• The value of sleep.

Timestamps

1: Introduction and Background. The host introduces the guest, Frank Forencich, and asks about his background in martial arts and human biology. - 00:00-01:10

2: Martial Arts and Philosophy. Frank talks about how martial arts is about understanding the world and taking appropriate action, and how this philosophy is present in Eastern culture and philosophy - 01:10-06:17

3: Ecology and Understanding Our Place in the World. Frank discusses the importance of understanding our place in the natural world and how modern ecological science is telling us this story - 06:17-09:34

4: Human Animal and Physiology. Frank explains why he uses the term "human animal" and how it relates to his background in human biology and physiology - 09:34-12:56

5: The Enemy is Never Wrong. Frank talks about his book, which is written for young activists, and emphasises the importance of being fluid and adaptable in conflict situations - 12:56-18:29

6: Engaging in the World. Frank discusses the importance of engagement and how it can improve our health and verbal dexterity - 18:29-23:04

7: Dialogue and Debate. Frank talks about the lost art of conversation and how dialogue is more effective than debate in conflict situations - 23:04-27:18.

8: Conclusion - 27:18-28:40

Action items

Check out Frank's website at https://www.exuberantanimal.com or get social with him on Facebook or Twitter.

His book is The Enemy is Never Wrong: Martial Art, Activism, and the Fight for a Functional Future.

Keywords - Resilience - Bold Voice - Communication - Self-talk - Verbal Regulation

In this episode of Resilience Unravelled Vasavi Kumar talks about the power of resilience and developing a bold voice. She emphasises the importance of being kind to oneself and how negative inner voices stem from external sources like parents or authority figures. Vasavi stresses that tone of voice is crucial in communication, especially when giving feedback, and offers training programs to help people play with their voices. Furthermore, she believes that discovering one's bold voice can empower marginalised communities who often lack representation.

Vasavi also discusses the importance of taking personal responsibility for one's own voice and beliefs, while also acknowledging the role of collective responsibility and helping people overcome negative self-talk and organise their thoughts through verbal regulation.

Main topics

●      The concept of developing a bold voice

●      Practical ways to get clear on what you want and don't want in your life.

●      How verbal regulation helps organise your mind and ideas

Timestamps

1: Introductions - 00:00-01:14

2: Understanding the Power of Resilience - 01:15-03:59

3: Inner and Bold Voices - 04:21-06:03

4: Tone of Voice - 07:33-09:47

5: Using Your Voice for a Force of Good - 10:11-11:34

6: Practical Ways to Organise Your Life - 13:18-14:46

7: Conclusion - 15:10-15:24

Action items

• Follow Vasavi on Instagram.
• Find out more about her Bold Voice Training Program
• Visit her website to find out more.
• Purchase her book Say It Out Loud

Keywords  - Resilience – Neurodiversity – Neuroplascity – Creativity – Brain - Emotions

In this episode of Resilience Unravelled Chris Marshall, a behavioural scientist who specialises in decision making and foresight. discusses the relationship between stress and pessimism.

Chris has a wealth of life experience and a unique perspective. As a High Functioning Autistic (HFA), Chris has always seen the world a little differently. But this different perspective has fuelled his curiosity and led him on a series of adventures – from ski racing to behavioural science to global macro strategy – to becoming a Master Distiller and owning an international award-winning distillery. 

Chris is now director of the Fast Paced Complex Environments (FPCE) Institute, which brings together a wide range of fields to address some of the most complex challenges facing society today and he uses his unique perspective to offer fresh insights and new ways of thinking about the world around us.

In this podcast Chris discusses neurodiversity, the diversity in both brain wiring and thoughts and talks about how it has been seen as a disorder or disease in the past, but now it's being seen as a real source of creativity and different thinking. He also talks about his work in foresight, where he looks at trends and megatrends driving change globally. He believes that if we can harness humanity's natural abilities to be innovative, adaptable, and creative, we can overcome all obstacles ahead of us.

Main topics

• How stress can elevate pessimistic viewpoints due to neuroplascity effects on our brain circuits
• Why becoming aware of our emotional state is important for controlling it.
• How emotions are just signals representing ease of thinking about a specific concept and not necessarily positive or negative.

Timestamps

1: Introductions (00:02 - 00:45)

2: Discussion on Chris’s research on behavioural science, risk-taking, and foresight (00:45 - 07:52)

3: The relationship between creativity, innovation, adaptability, and resilience (07:52 - 11:37)

4: The role of self-inflicted stress and pressure in creativity (11:37 - 14:34)

5: The importance of understanding the wider context and the uncertain and unsettling landscape of change (14:34 - 23:08)

6: Human history's ability to be innovative, adaptable, and creative (23:08 - 24:27)

7: Chris Marshall’s book, Decoding Change, and how to find more information about it (24:27 - 29:16)

8: Conclusion and final remarks (29:16 - 29:42)

Action items

• Find out more about Chris at Fast Paced Complex Environments (FPCE) Institute or https://www.theuncertaintyscientist.com/ or https://www.chrismarshall.uk/
• Chris’s book is "Decoding Change"