You’re an Imposter. That’s right, you’re a fraud. Everything that you’ve ever achieved is down to dumb luck. You’ve blagged your way to where you are. How come nobody else has noticed except you? You’ve conned them all. Sound familiar? If you’re suffering from imposter syndrome you’re in good company. Research suggests 70% of us will experience the phenomena at some stage in our lives. Look around you, is it really true that everyone else is smarter than you? Perhaps they’re shiftily looking sideways in your direction and wondering the exact same thing? But how to get rid of that constant fear that you’re so fake? Imposter syndrome & how to beat it.
Sacrifice Syndrome: The Cycle Of Wellbeing Deprivation
Sacrifice Syndrome. The cycle whereby leaders are caught in a corrosive pattern of workplace behaviours; working late, skipping lunch, catching up on weekends….the list is endless. The result? Dissonant leadership, bleeding into the rest of your organisation causing stress and burnout.
Hot off the press!
Compassionate Healthcare is here! We’re really excited to be working in partnership with the NHS on a brand new caring with compassion program. The course combines some of our favourite topics; compassion, mindfulness and neuroscience so you can see why we’re so excited! But what does compassion in the health service look like?
Mindfulness? Pah. You don’t have time to sit around doing nothing. Or maybe you’ve read the research and you’re sold on the idea of mindfulness but you just can’t find the time. You’re not alone, this is something that we hear frequently at Positive Change Guru. So what can you do to make mindfulness part of your day? We’ve put together six painless but powerful practices to kick start your Mindfulness journey. We show you how to start where you are, adding mindfulness into your day with just a few minor tweaks.
You’re working on a project and desperately need to concentrate. At that exact same moment a colleague decides that they need to ask you something. They interrupt. It’s urgent – for them, but not for you. Try as you might to politely signal that you’re busy, they’re not for budging. Your flow, your task and your patience have been mightily tested. How do you deal with colleagues unable or unwilling to decipher your subtle (and not so subtle) “Can’t you see I’m busy?” cues. Fanfare. Meet the ‘FlowLight’
Using words to increase wellbeing? Writing for wellbeing as a method of reducing workplace stress? We bring you the lowdown. The latest estimates from the HSE Labour Force Survey shows the total number of work related stress, depression and anxiety in 2015/16 was 488,000 cases with a staggering 224,000 new cases. The cause cited? Workload, tight deadlines and poor management. An increasingly stressful corporate environment means that employees are feeling stretched across all sectors. But where do words fit in this corporate conundrum and how can you use them in your anti-stress arsenal?
A growing body of research has demonstrated the power of words upon wellbeing. Yes, writing is fun but is also has a meditative effect upon our stressed minds. Let’s take a look at the science:
Writing has been linked to a whole host of health benefits;
“Expressive writing influences attention and habituation to stressful stimuli and to negative emotions and … it may influence restructuring of cognitions related to stressors and stress responses.” (Lepore et al, 2002, p.114)
An analysis of preliminary findings linking expressive writing and reductions in blood pressure (Davidson et al, 2002)
A recent meta-analysis showed that “experimental disclosure is effective, with a positive and significant” effect (Frattaroli 2006, p. 823)
Reduction in resting blood pressure levels (Crow 2000)
Psychological effects, such as lowering of depressive symptoms, rumination
and general anxiety (Lepore 1997)
But what does this mean for workplace wellbeing? Here’s what the evidence
suggests so far. Workplace writing for wellbeing sessions;
▪ Reduce levels of stress
▪ Staff recover more successfully from traumatic events
▪ Result in fewer days lost to sickness, absenteeism and presenteeism
▪ Improve working memory
▪ Increase flow
▪ Strengthen immune system
▪ Improve creativity and innovation
▪ Increase wellbeing
▪ Build stress management capacity
▪ Improve confidence
▪ Increase mindfulness
1 in 4 people will experience a mental health problem in any given year so it’s likely that there’s someone in your team, department or organisation who is experiencing a mental health issue right now. That figure is compounded by a recent Shaw Trust survey which found that 72% of workplaces had no formal mental wellbeing policy. In addition to this, 23% of managers were unable to name a single mental health condition.
So what can you do right now to introduce writing for wellbeing into your day?
Keep a journal. Make time each day to journal about whatever is important to you. Commit to 10 minutes and go wherever the muse takes you. There’s increasing research to suggest that journalling provides improved leadership insight resulting in greater clarity of thinking and better decision making.
Connect to your authentic self:
Brene Brown describes authenticity as
“The daily practice of letting go who we think we’re supposed to be and embracing who we are.”
Set time aside to ‘check in’ with how you are feeling. Are you able to sum it up in one word? Good.
Now take five minutes and without censoring yourself, expand upon that word. Don’t worry about style, spelling or grammar. Let go of your inner critic and just go for it. Unleash your creativity.
Take a look at what you’ve written. What does it tell you about how you really feel? Writing for ourselves in this way can tell us a lot about who we are. Perhaps something you’ve written resonates or provides an insight into some aspect of your day, your life, or a project you are working on.
Turn down the volume on the constant chatter, press pause on workplace pressures and tune in to your authentic self. This exercise will help to ground you creating a mindful space for you to reflect before you continue with your day.
For more information or to talk to us about our Workplace Writing For Wellbeing training courses contact us at firstname.lastname@example.org
We’re living in a VUCA (volatile, uncertain, complex, ambiguous) world that continues to change at an unprecedented rate. Take a look around you, the world looks nothing like it did ten years ago. And if you had been asked to predict the socio – political upheavals of the last 12 months, well, I’ll bet that you couldn’t have (and if you had? we would have sat and laughed). The world is changing rapidly and we need to find a way to change with it. Whilst we know much about the importance of individual resilience and it’s impact upon performance, we often miss the uncomfortable truth that even resilient individuals will struggle to thrive in organisations that are designed to stifle rather than support.
However much you love what you do, if your job involves working with people, you’ll understand the concept of emotional labour. Perhaps you’re a figurehead and it’s important to build rapport and maintain your cool even in difficult circumstances that would send the rest of us running? Maybe your role involves managing other people’s emotions and it’s not always pretty? Or if you’re the first point of contact for a business, it’s possible you’ll be on the receiving end of frustration, disappointment and rancour.
Are you able to answer ‘Yes’ to the following questions;
Resilience: from the Latin word resilo – to jump back. The capacity to bounce back from adversity, adapt and succeed.
Embracing difficulty is key to resilience. But what is it? Resilience describes our ability to manage difficulties effectively rather than be overwhelmed when confronted by adversity. Perhaps one of the most profound definitions is from Viktor Frankl, concentration camp survivor and author of ‘Man’s search for Meaning”. ‘When we are no longer able to change a situation, we are challenged to change ourselves.’ It comes as no surprise that Frankl’s work has been modified and applied in a workplace setting. An increasing body of research suggests that resilience is also a valuable predictor of success. Penn Professor, Angela Lee-Duckworth’s research suggests that resilience is an even more accurate predictor of success than IQ. A heady claim for something we’re not taught in school. So what’s is it about resilience that makes it such an important differentiator? Lets find out.
Glenn Richardson, Professor and chair, Department of Health Promotion and Education, University of Utah describes resilience as mental toughness and encourages employees to think differently about how they view difficulty. When met by challenge, Richardson suggests that we develop the mindful habit of taking a moment of calm to support ourselves in developing resilience, by making a choice to work with our emotions to accept failure and examine what we can learn from it. This presents a very different approach to turning away from difficulty to get the job done which employees are sometimes forced into doing by workplace pressures. Dr Gregg Steinberg suggests that challenge and adversity can develop emotional intelligence and grit, enabling people to bounce back to an even higher level of resilience than before. For Steinberg, adversity creates and shines a light upon what is missing in life, highlighting what we need to be more successful and happier. Watch Gregg talking about ‘Falling Up’ in our ’10 Best Resilience Videos’ blog. You might be asking yourself how you can turn towards difficulty or failure when your natural response is to turn away, run for the hills and avoid it. Resilience is a skill that can be learned and you can begin to work out your resiliency muscles right now. The next time you face adversity, try the following;
Embed calm checkpoints into your day.
Take a moment to notice what’s happening. Breathe and sit with what is there for you in that moment.
Known as ‘Affect Labelling’ this is where you identify the emotion. Try saying to yourself “Hello anxiety” if that’s what you’re feeling. Recognising and naming the emotion makes a distinction; you are experiencing anxiety rather than labeling yourself as an anxious person.
Work with what shows up.
As human beings we typically move towards what feels good and avoid what doesn’t, frequently missing what we feel neutral towards. Instead of moving toward the positive or trying to push difficult emotions away, bring a gentle curiosity to both. Notice your reaction without judging it. Reflect on the nuances of perceptions of positive, negative and neutral. Is there an associated response in the body? Tension or lightness? Bring mindful awareness to whatever arises.
It’s not Forever.
Recognising the impermanence of all emotions is key. Mindfulness teaches us that emotions are just mental events with a short life span. Ask yourself what you need in order to manage that emotion in this moment.
Reflect on what is really going on for you. Is there historical stuff or emotional baggage that has led to this emotion? Your response might be appropriate, now you’ve investigated you’re in a better position to choose how to respond effectively and skillfully.
Practice on a regular basis.
When you develop the capacity to face difficulty you are able to make more skillful choices. Mindful awareness of challenging situations gives us the opportunity to defuse difficult thoughts and emotions and create distance. With that distance we can choose our response rather than falling into habitual knee – jerk reactions.
Difficulty is part of life, it isn’t going anywhere soon but the good new is that resilience isn’t an absolute. Changing over time it can grow, be learned and developed. For more information on how to build your resilience check out our other blogs, our free ‘Build Your Resilience’ webinar or come to one of our resilience training courses, we’d love to see you there!
To find out more about building resilience or resilience training contact us at email@example.com
Can Mindfulness Boost Your Resilience?
Mindfulness. We’ve seen it grace the cover of ‘Time’ magazine and observed it being discussed in everything from ‘The Financial Times’ to the ‘Wall Street Journal’ to the Davos Convention. Panacea for the world’s ills or the latest fad?
Resilience and mindfulness – the research
Despite the criticism, behind all of the hype there is solid research taking place. But does thinking about your thinking really make you more resilient? Research by Badri Bajaj and Neerja Pande published in the latest Personality and Individual Differences Journal, Volume 88 suggests it may well do. They examined the effects of mindfulness on life satisfaction and resilience. 327 undergraduates completed a series of psychometrics to measure mindfulness (Mindful Attention Awareness Scale or MAAS), resilience (Connor-Davidson Resilience Scale, CD-RISC), life satisfaction (Satisfaction with Life Scale, SWLS) and how the reacted to life events (the Positive and Negative Affect Schedule, PANAS). This comprehensive battery of assessments examined how quickly the students bounced back from negative life events to how mindfully they went about their daily lives, self scoring responses to questions like “I tend to walk quickly to get where I am going” to “I stay focused under pressure.”
Improved coping mechanisms
The results of Baje and Pande’s research were impressive. They found that resilience was elevated in the students who were mindful suggesting that this might be responsible for many of the benefits that we know are related to mindfulness. The researchers state that “Mindful people can better cope with difficult thoughts and emotions without becoming overwhelmed or shutting down”. The results highlighted how the students with a high level of mindfulness were more resilient, reported being more content and ruminated less upon negative events than the less mindful subjects. Baje and Pande concluded that “Pausing and observing the mind may (help us) resist getting drawn into wallowing in a setback”. We know from the work of Carol Dweck and Martin Seligmann that the ability to learn from setbacks and then move on armed with this new learning is one of the key factors in building resilience, optimism and a growth mindset.
Begin your mindfulness journey with our free mindfulness podcasts
The hype (or some of it) might just be true. It seems then that from this study mindfulness may predict resilience and have a substantial effect of subjective wellbeing. If you’re wondering how to develop a mindfulness practice, take a look at some of our free podcasts to start your mindfulness journey.
Hear neuroscientist, Richard Davidson, talk about resilience and mindfulness:
We love to talk about all things mindfulness and resilience at Positive Change Guru. Check out our forthcoming events or get in touch to find out more about our suite of courses and discuss bespoke mindfulness and resilience training for your organisation.