If you're new to this site, you may want to scroll to the bottom and work your way up to today's post.
Today's Post:
April 3, 2020
|
As the days roll by, it may become more challenging to be emotionally resilient. Pandemics will do that to you.
The truth is, even though we may not be feeling it, we need to become more intentional about being resilient even as we have less motivation to do so. For those who have a bit of resolve left for today, try Reframing. "Reframing requires seeing something in a new way, in a context that allows us to recognize and appreciate positive aspects of our situation. Reframing helps us to use whatever life hands us as opportunities to be taken advantage of, rather than problems to be avoided." - quote from article linked above) Reframing will feel superficial if you are tired, irritable, and just done with trying to be resilient. If that sounds like you, try this instead: Sleep, Eat good food, Connect, Move. Then ... try Reframing. |
April 2, 2020
|
This week we continue to explore what it takes to become emotionally resilient.
One thing that people do when they are feeling something unpleasant is they try to ignore or deny the emotion. However, if you want to be resilient, it is helpful to stop and treat the emotion as data - information. Whenever we are given data, we need to explore it, analyze it, interpret it, and determine how we're going to use that data. Emotions are no different. Instead of running from your unpleasant emotion - analyze it, interpret it and determine how you're going to use this knowledge about yourself to help you move forward. The article linked for today is actually a Harvard Business Review article. It's an interesting read as to how this tip for today can play out in your work life as well as you personal one. Happy reading! |
April 1, 2020
|
Today's skill is a way to soothe your big emotions by using your five senses. This skill is typically called Grounding. (The linked video calls it Self-Soothing)
Grounding helps in a distressing situation by de-escalating the intensity of the emotion fairly quickly. Once an emotion is diminished, people are then able to use other strategic coping or emotion skills to adapt and bounce back from the challenging situation. Watch the video to learn how to ground/soothe yourself when emotions are getting the best of you. Parents: Children can easily practice Grounding. |
March 31, 2020
|
The focus of this week is cultivating Emotional Resilience.
Today's skill is called TIPP. It is a quick and easy distress tolerance skill that anyone can use when they feel like they are at their emotional breaking point. When we are learning how to be Emotionally Resilient, one of the first things we need to do is help ourselves back down from big emotions, help our prefrontal cortex communicate with our limbic system, and respond instead of react to the situation we're facing. TIPP can help a person do this. Watch video linked above to learn this skill. Wellbeing students: Different emotion skills/strategies than what you learned in class will be offered online. The intent is to increase your repertoire of skills for navigating an emotionally challenging time. Once you use TIPP, intentionally move through the 6 steps of the 'emotional resilience rollercoaster' and learn from this situation. Parents: TIPP is an easy skill to teach young children as well. |
March 30, 2020
|
Before we start a week dedicated to Emotional Resilience,
I wanted to make sure all employees and students were aware of these resources that are available to them. Follow the above link that is appropriate for you. You will be redirected to a page on the Wellbeing Website dedicated to either Employees or Students. Come back tomorrow as we start a 4 part series on working with our emotions during this time. |
March 27, 2020
|
|
Cognitive Distortions are primarily focused on the negative ways we view ourselves, however, in a season like this, we can easily begin to distort how we see the world.
CBT practices help you check your thinking - about yourself and the world - so that you don't get stuck in rigid, unhelpful, and inaccurate thinking about yourself, your relationships, or the world today. |
March 26, 2020
|
Some may find yesterday's announcement from Governor Walz that Minnesotans need to 'Stay at Home' until April 10, 2020 to be excruciating. Social distancing may now feel more like social isolation during the next two weeks. Without even realizing it, some of us may begin to use habits of thinking called Cognitive Distortions. These are patterns of thinking that distort reality and make people believe things about themselves or the world that are not true.
In an effort to care for your mind, consider educating yourself as to what 'Cognitive Distortions' are. Watch the video that is linked above. While you're watching, don't panic if you recognize you use a distortion (or four) on a regular basis. Most of us do! You're completely normal! Tomorrow, you'll be provided with some strategies for combating distortions, staying grounded in reality, and investing in your cognitive and emotional wellbeing. Check back tomorrow! |
March 25, 2020
|
In order to slow racing thoughts that may be overwhelming you, care for your mind by weaving these three exercises together for 7 minutes:
1. Focus your attention (from healthy mind article yesterday) 2. Engage Spiritual Discipline of Prayer/Meditation (using Isaiah 41:10) 3. Practice Diaphragmatic Breathing (from last week) Find a quiet spot where you won't be disturbed for 7 minutes. Set a timer on your phone for 7 minutes. When ready, press start and breathe in through your nose for 3-4 counts. Exhale through your mouth for 5-6 counts. When ready, focus your attention on this passage of scripture: "Don't be afraid, for I am with you." (Isaiah 41:10a) As you breathe in...repeat in your head "Don't be afraid" As you exhale out... repeat "For I am with you" Imagine God, Jesus or the Holy Spirit with you, repeating these words over and over to you for 7 minutes. Focus your attention, while meditating on scripture and practicing diaphragmatic breathing. |
March 24, 2020
|
This week, we are focusing on the mind. Yesterday's post had you intentionally Design your Days so your mind knew what to expect. Today's post highlights ways to care for your mind. In a time of dis-order and chaos, the mind may begin to ruminate on unhelpful things and influence the cultivation of negative emotions and behaviors. In the article linked above, learn about 7 'neuro-cognitive' activities you can do to foster a healthy mind. In may ways, these are activities you can do to partner with God in the 'renewing of your mind' "Do not conform to the patterns of this world, but be transformed by the renewing of your mind." (Romans 12:2) |
March 23, 2020
|
Humans do not function well in dis-order and chaos. The mind responds much better when it knows what to expect. Therefore, establishing routine is profoundly beneficial for the brain, body and wellbeing. Designing your Days is an exercise that helps you intentionally structure your life around what is necessary, important and 'rhythmic.' See exercise for details. Consider completing this exercise while listening for God's prompting and direction. Often God brings to mind important things we could weave into the fabric of our lives, if we would simply listen first and act next. |
March 22, 2020 - No post... break for Sabbath
March 21, 2020
|
Quick Explanation: |
|
|
Parts to the daily examen/
|
March 20, 2020
|
Quick explanation: |
Yesterday, you learned a bit about the SNS response to stress and how the PSNS facilitates a restoration of the body. When the brain registers a stressor in its environment, it not only sends a message to the SNS but also to the HPA Axis (which is part of the endocrine system). The HPA Axis then secretes hormones like adrenaline and cortisol into the bloodstream. This is great in small amounts, detrimental in a constant flow. We need to do something with the hormones otherwise we'll feel 'amped' up (stressed) just sitting still. Sometimes we can calm our stress response down with Diaphragmatic Breathing. Other times, we need to help our bodies use up what it produced. 'Use up' your adrenaline and cortisol by MOVING.
Final thought: When you are self-aware, you are able to discern what you need in a given moment - sometimes its Diaphragmatic Breathing, sometimes you just need to Move.
Final thought: When you are self-aware, you are able to discern what you need in a given moment - sometimes its Diaphragmatic Breathing, sometimes you just need to Move.
March 19, 2020
|
Quick explanation: |
When a person experiences a stressor, one way the body responds is through the sympathetic nervous system (SNS) becoming activated. This activation into fight/flight/freeze can be a life saver when the stressor is a wild bear chasing you. Your heart and breathing rates change, your pupils dilate, your digestion stops and all energy is re-routed to helping you stay alive as you face this acute stressor. God's beautiful design of the human body has a checks & balance built in. The parasympathetic nervous system (PSNS) is the rest & digest/stay & play state. We need to return to the PSNS when the stressor is over.
In today's world, the SNS is activated daily if not hourly. We need to help ourselves return to the PSNS for several restorative reasons.
Diaphragmatic Breathing can help.
In today's world, the SNS is activated daily if not hourly. We need to help ourselves return to the PSNS for several restorative reasons.
Diaphragmatic Breathing can help.
March 18, 2020
Reminders from class:
From class: Remember the Ripple Effects activity.
When 1 aspect feels off, it might be due to a different dimension on the wellbeing wheel. For example, your body might feel stressed because your mind is racing with unhelpful thoughts. Therefore, how can you influence your thoughts today? |
Tip for today:
When thoughts are racing, give them something to focus on. Find the good. Notice the good. Reflect on the good for 15 seconds. Begin to form new neural networks. Write down what you find each day until April 13. Re-read what you wrote on previous days when you write down your new good thing. Don't forget...find and focus on the good for 15 seconds.
|
March 17, 2020
“And the people stayed home. And read books, and listened, and rested, and exercised, and made art, and played games, and learned new ways of being, and were still. And listened more deeply. Some meditated, some prayed, some danced. Some met their shadows.
And the people began to think differently. And the people healed. And, in the absence of people living in ignorant, dangerous, mindless, and heartless ways, the earth began to heal.
And when the danger passed, and the people joined together again, they grieved their losses, and made new choices, and dreamed new images, and created new ways to live and heal the earth fully, as they had been healed." ~Kitty O'Meara