Wellness Solutions

This episode continues our discussion of Solutions To Stress. These episodes are important because...
Coronavirus continues to affect our lives in many ways. It may be that you are just not connecting with loved ones or work colleagues as you used. You may feel anxious about your responsibilities. Symptoms of stress can take many forms. Stress may cause physical complaints, such as tension headaches, back pain, indigestion. It may appear as cognitive problems, such as poor concentration and indecisiveness. Emotional symptoms of stress include crying, irritability, and edginess.
Information shared on this episode to reduce our levels of stress:

• extending on our self awareness to how others see us
• being aware of how others impact us and we impact them

Questions to self reflect on:

• do you feel you do or don’t have control of your emotions or feelings?

Reframing your thinking

• be aware of your automatic thoughts in situations

When you feel the “pang” of emotions

• stop, pause, reflect

Have a response ready

• what do you mean?
• can you explain that?
• it can shift others’ thinking and your own

Breathing exercises are important to change our breathing from:

• Rapid, shallow, erratic
• to - Slow, deep, regular breathing - a sign of relaxation.

How?

• 1. Breathe in slowly and deeply, pushing your stomach out so that your diaphragm is put to maximal use.
• 2. Hold your breath briefly.
• 3. Exhale slowly.
• 4. Repeat the entire sequence five to 10 times, concentrating on breathing deeply and slowly.
• You can do it at any time, in any place.
• use it when stress happens
• practice it in advance
• use it on the good days too!

Add mantras or repetitive words to your breathing exercises

• it can help you to focus and increase calm
• choose words that reinforce your goals e.g. peace, calm, joy

How:

• get comfortable
• decide how long you will do it for - 1 minute, 10 minutes or longer
• 1. Breathe in slowly and deeply, silently saying "I am calm"
• 2. Hold your breath briefly.
• 3. Exhale slowly, silently saying "I feel peace"
• 4. Repeat the entire sequence five to 10 times, concentrating on breathing deeply and slowly.

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For more information on wellbeing, support, resources, tips or to contact Mary:
https://www.coachuwellness.com.au/

Social media:
https://www.instagram.com/coachuwellness/

Thanks for listening! Mary Mangos, Psychologist Coachuwellness

Follow me on:

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Coronavirus continues to affect our lives in many ways. It may be that you are not connecting with loved ones or work colleagues as you used to. You may feel anxious about your responsibilities.
Symptoms of stress can take many forms. Stress may cause physical complaints, such as tension headaches, back pain, indigestion. It may appear as cognitive problems, such as poor concentration and indecisiveness. Emotional symptoms of stress include crying, irritability, and edginess.
In this episode and the next one, we will explore solutions to reduce the stress you may be feeling right now.Information shared on this episode to reduce your levels of stress:

• stress is part of life
• “the koala bear syndrome”
• importance of self-awareness
• self reflective questions:

1. do you find it hard to relax?
2. do you express your difficult emotions towards others?
3. how is your communication received by others?
4. how do you react to criticism?

• journaling to stay self-aware
• the importance of laughter
• sleep hygiene practices
• how to do lists can support you to manage your stress
• the importance of social connections for our health and wellbeing
• how to stay connected with family and friends
• what to do when you are isolated
• schedule your contact with others
• consider connecting with others when going for a walk or exercising

Please SUBSCRIBE and leave your comment.
You can also share your feedback confidentially:
Click on this confidential link: https://www.surveymonkey.com/r/podcastfeedback2020
For more information on wellbeing, support, resources, tips or to contact Mary:https://www.coachuwellness.com.au/

Social media:
https://www.instagram.com/coachuwellness/

Thanks for listening! Mary Mangos, Psychologist Coachuwellness

Follow me on:

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LinkedIn Coachuwellness Mary Mangos

This episode continues our discussion of gratitude and what we can do to cultivate it.
Information shared on this episode to cultivate an attitude of gratitude

• anxiety and depression and our brain mechanisms
• exploring how we deal with stress and criticism
• using reflection to identify our achievements and increase our self awareness
• reflect on people in our life and their impact
• importance of commitment and tenacity to stay strong mentally, feel calm and control
• having purpose with our gratitude e.g. to enjoy life more, feel more happy
• we listened to Mary’s morning gratitude meditation as a way to support your gratitude practice : https://insighttimer.com/coachuwellness/guided-meditations/morning-gratitude-intention

Please SUBSCRIBE and leave your comment.
You can also share your feedback confidentially:Click on this confidential link: https://www.surveymonkey.com/r/podcastfeedback2020
For more information on wellbeing, support, resources, tips or to contact Mary: https://www.coachuwellness.com.au/Social media:https://www.instagram.com/coachuwellness/

Thanks for listening! Mary Mangos, Psychologist Coachuwellness

Follow me on:

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LinkedIn Coachuwellness Mary Mangos

“I am not suggesting that gratitude will come easily or naturally in a crisis. It’s easy to feel grateful for the good things. No one “feels” grateful that he or she has lost a job or a home or good health or has taken a devastating hit on his or her retirement portfolio…Consciously cultivating an attitude of gratitude builds up a sort of psychological immune system that can cushion us when we fall. Gratitude provides a perspective from which we can view life in its entirety and not be overwhelmed”, by Dr. R. Emmons Gratitude is a feeling or attitude that acknowledges a benefit or experience. •More than a tactic / strategy •It can be cultivated and it can increase levels of wellbeing and happiness Information shared on this episode to cultivate an attitude of gratitude

• group think and self-fulfilling prophecies
• the importance of determination and perspective
• changing the way we think
• how reflecting on 3 good things daily can enhance your gratitude and wellbeing
• savouring memories to remember times and events that we are grateful for
• the power of the gratitude letter - listen in to me taking Danny by surprise with my heartfelt letter of gratitude!

Please SUBSCRIBE and leave your comment.
You can also share your feedback confidentially:Click on this confidential link: https://www.surveymonkey.com/r/podcastfeedback2020
For more information on wellbeing, support, resources, tips or to contact Mary:https://www.coachuwellness.com.au/Social media:https://www.instagram.com/coachuwellness/

Thanks for listening! Mary Mangos, Psychologist Coachuwellness

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Our special guest on today’s episode, is Nicole McAullife, CEO and Director of the Create Wellbeing Group.
Nicole is a clinical nutritionist with a growing practice, a coach and facilitator with over 20 years in the corporate environment. She is the CEO and director of Create Wellbeing Group a business set up to enhance the health and wellbeing of corporate women. Through individual consultations, workshops, seminars and wellbeing retreats. Nicole has a partner and is also a very busy mum of 2 boys. She is passionate about nutrition and mental and physical wellbeing.
Information shared on this episode to manage our energy, reduce fatigue and burnout:

• increasing our energy self awareness - rating our energy out of 10 and paying attention to our body
• where energy comes from
• what happens when our stress hormones are activated
• what can impact our energy
• tips to manage our energy
• fluids / water
• coffee in moderation
• teas / soups
• complex carbohydrates vs. simple carbohydrates
• B vitamins
• vegetables / fruits that are high in fibre
• nuts / seeds / legumes
• a sample nutrition plan - breakfast, lunch, dinner and snacks

Contact Nicole McAuliffe for clinical nutrition, coaching and facilitation: https://www.createwellbeinggroup.com/resources/
For more information on wellbeing, support, resources, tips or to contact Mary:https://www.coachuwellness.com.au/Social media:https://www.instagram.com/coachuwellness/

Thanks for listening! Mary Mangos, Psychologist Coachuwellness

Follow me on:

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LinkedIn Coachuwellness Mary Mangos

“The fear and uncertainty fuelled by the COVID-19 crisis is putting extreme pressure on our finite resources. The consequences include poor decision-making, breakdown, and burnout.” by Tony Schwartz and Emily Pines, in HBR, March 23, 2020 We are certainly feeling that pressure in Melbourne at the moment in lockdown 2.0. That is why we have a special guest on today’s episode Reducing Environmental Stress and Fatigue, Lee Chambers - – Environmental Psychologist, Wellbeing Consultant and Founder of Essentialise Workplace Wellbeing
Lee’s Bio: Having spent the last 10 years working in a variety of fields, including local government, a corporate organisation, and in elite sports, he has now brought his experience and qualifications with the aim to impact the wellbeing of thousands of individuals and businesses through organisational wellbeing advancement, while looking to promote conscious and purpose lead leadership internally.Lee has qualifications in Performance Nutrition, Environmental Psychology and Advanced Sleep Consultancy, and he delivers multi-disciplinary workshops focused on improving performance and productivity through increasing employee wellbeing. This is an issue very close to his heart, as after losing the ability to walk in 2014 due to chronic illness, he has battled back to achieve a positive health outcome, and is now on the pathway to become medication free. He also presents the Health and Wellbeing show on Ribble FM Radio, and speaks in Educational establishments about his varied career path, health challenges and having a resilient mindset. Based in Preston in the North of the UK, Lee is currently working with business owners and employee teams to create culture change, wellbeing strategies and champions. He is a father of 2, coaches a disability football team, and enjoys eating good food with good friends. He is currently writing his first book, “How To Conquer Anything”, which will be released in November 2020. Information shared and discussed on this episode:

• life in Preston, U.K. right now
• what is environmental stress and how it accumulates and compounds
• why we face more challenges right now as we adapt at home, including a loss of daily anchors and blurring of boundaries
• strategies to reduce our environmental stress and fatigue
• accept the challenge we are feeling
• recognise your efforts and achievements
• create new anchors and routines e.g. simulate your commute to work, by getting dressed in the morning and leaving your house briefly
• partition and manage your work space at home
• have regular and frequent breaks to disconnect from work, to ensure we actively recover and rest
• implement good work structures and boundaries
• mindfully interact during video meetings to become masters of technology, rather than the technology mastering you.
• 
  

To contact Lee: Lee’s Consultancy: https://leechambers.org Twitter: @essentialise Facebook/Instagram: @essentialisecoach Linkedin: https://www.linkedin.com/in/lee-chambers-278a6518a/ Youtube: https://www

Thanks for listening! Mary Mangos, Psychologist Coachuwellness

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LinkedIn Coachuwellness Mary Mangos

Following on from our last episode, we want to support you with your ability to cope with change and challenge. We know challenge can wear us down and you might find that your enthusiasm for change diminishes in these circumstances. When we cope well with challenges, it can reflect how we deal with fear and embrace opportunities. Information shared on this episode:

• How mindfulness meditation can improve the quality of our life and help us to get through challenges
• Following a guided meditation can reduce the “chatter” and increase our calm
• Listening to music can also be beneficial in supporting us
• It can increase our joy, productivity and even support better relationships
• Mindfulness meditations can improve our clarity, focus and increase a sense of calm

The 2 guided mindfulness meditations shared include:

• https://insighttimer.com/coachuwellness/guided-meditations/body-scan-mindfulness-meditation-2
• https://insighttimer.com/coachuwellness/guided-meditations/mindful-pause-to-relax-and-refocus

For more information on wellbeing, support, resources, tips or to contact us: https://www.dannyblackford.com.au/ https://www.appian.com.au/ Social media: https://www.instagram.com/coachuwellness/

Thanks for listening! Mary Mangos, Psychologist Coachuwellness

Follow me on:

Instagram @coachuwellness

LinkedIn Coachuwellness Mary Mangos

“I see my challenges as opportunities to grow, I flow easily with change, I face my fears and responsibilities with ease.” - A Mary Mangos original affirmation.
Sustained exposure to change and challenge can wear us down and you might find that your enthusiasm for change diminishes in these circumstances. Let’s work on how we manage or deal with our challenges.
When we cope well with challenges, it can reflect how we deal with fear and embrace opportunities. On today’s episode and the next one to follow we will be exploring another part of the Mental Toughness Framework - Challenge.
Information shared on this episode:

• we explain how an average person might behave with challenge in their life and how they respond to fear.
• the importance of not continuing to tolerate all of your responsibilities
• be aware and write down what you are responsible for
• delegate some responsibilities
• family meeting ideas were explored to support the development of skills and competence in family members and a better distribution of chores
• the R.A.I.N technique was also explained, to support you to turn towards your life and stay in the present moment. It involves: Recognising your emotions, Accept life as it is without wishing it were different. Investigate the impact it is having on you without judgment. Finally Nurture yourself with self compassion and positive self talk.

If you would like to assess and debrief your mental toughness and get support in this area, please get in touch.
For more information on wellbeing, support, resources, tips or to contact us:https://www.dannyblackford.com.au/https://www.appian.com.au/
Social media:https://www.instagram.com/coachuwellness/

Thanks for listening! Mary Mangos, Psychologist Coachuwellness

Follow me on:

Instagram @coachuwellness

LinkedIn Coachuwellness Mary Mangos

"When you stop worrying about what you cannot control, you have time to change the things you can control and that changes everything” by @Marcandangel
Amidst the uncertainty of living under COVID-19 and not knowing what our future may look like, it is not unusual for many of us to feel a sense of lack of control. However we can regain some of our power.
We know from psychological research and in particular in the mental toughness field, the having a good sense of control is vital to our productivity and wellbeing
Having control is so important for our wellbeing and a key part of our mental toughness – which determines in part how we behave, act and how we feel. Mental Toughness is a personality trait that can be improved - a trait that determines how people deal with challenge, stressor and pressure…irrespective of prevailing circumstances.
There is a great mental toughness assessment and development tool- the MTQ48. Within this framework there are 4 components: Control, Challenge, Confidence and Commitment.
In this episode we focus on control which involves “life control” and “emotional control”, which is so relevant right now during these uncertain and challenging times.
Information shared on this episode:

• what does it mean to have low control for adults and children
• taking a positive view by identifying our achievements
• visualising themselves making a real difference
• having manageable plans
• importance of relaxing and emotional management strategies
• identifying your stressful situations you want to change
• writing down your worries
• having a daily routine for work and non-work activities
• using reflective questions to increase our sense of control: how do you react?; how should you respond?; what is in your control right now?
• what has felt out of your control?

If you would like to assess and debrief your mental toughness and get support in this area, please get in touch.
For more information on mental toughness, support, resources, tips or to contact us:
https://www.dannyblackford.com.au/
https://www.appian.com.au/
Social media:
https://www.instagram.com/coachuwellness/

Thanks for listening! Mary Mangos, Psychologist Coachuwellness

Follow me on:

Instagram @coachuwellness

LinkedIn Coachuwellness Mary Mangos

“Nourishing yourself in a way that helps you blossom in the direction you want to go is attainable, and you are worth the effort.” American writer Deborah Day
Amidst the uncertainty of living under COVID-19, our brains start perceiving the uncertainty as a threat and this can activate our stress response. Consequently we may feel anxious, tense, find ourselves easily frustrated, challenged with focus, difficulty sleeping and generally feeling stressed physically. Whilst our responses are understandable we also might find they are not helpful right now.
In this podcast we share self-care strategies that you can engage in on a regular basis, to support you to make better decisions, stay healthy and make a positive difference to your wellbeing.
Our self care strategies include:

• Reviewing your mental toughness and how you deal with challenges to support you
• Write down was is upsetting you and make it a learning experience
• Write a list of what makes you happy and exchange your list with someone, to nurture yourself and your relationship
• Mindfulness meditations
• Journaling what you are grateful for and acts of kindness
• Body relaxation techniques. Try: https://soundcloud.com/marymangos/body-scan-mindfulness-meditation
• Dr Michael Breus sleep tips from https://calmcom.app.link/b3b8645Gm5
• Limit media exposure and unwind before sleep
• Exercise – walk / cardio – during day and not 4 hours before bed
• Daylight – minimum 15 mins morning
• Limit alcohol
• Limit caffeine in the afternoon
• Eat sensibly
• Stick to regular sleep / wake times
• If you need to nap best time 1-3pm – body temperature drops

For more support, resources, tips or to contact us:https://www.dannyblackford.com.au/https://www.appian.com.au/
Social media:https://www.instagram.com/coachuwellness/

Thanks for listening! Mary Mangos, Psychologist Coachuwellness

Follow me on:

Instagram @coachuwellness

LinkedIn Coachuwellness Mary Mangos