Health & Wellbeing Part 3: Sleep

Uncategorized Dec 01, 2021

This is part 3 of our series: Health & Wellbeing

Key health and wellbeing components of resilience are:

  • Movement
  • Nutrition
  • Sleep

At the end of this series, there is a health and wellbeing journal. For 5 days use it to log your movement, nutrition and sleep. Notice how you feel each day and take notes. See how you feel after 5 days – has there been an improvement in your mental and physical energy?

 


 

Good quality and quantity of sleep is essential for the mind and body to recharge, stay healthy and stave off diseases. Without enough sleep, the brain simply cannot function properly. It can affect productivity, memory, your ability to think clearly and to concentrate. It may also affect your sense of wellbeing, mood and relationships.

Most adults need between 7 and 9 hours of sleep per night.  

How Are You Sleeping?

When you’re under pressure and life feels like a rollercoaster, sleep is often negatively affected. Whether it’s...

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Health & Wellbeing Part 2: Nutrition

Uncategorized Nov 24, 2021

This is part 2 of our series: Health & Wellbeing

Key health and wellbeing components of resilience are:

  • Movement 
  • Nutrition
  • Sleep

At the end of this series, there is a health and wellbeing journal. For 5 days use it to log your movement, nutrition and sleep. Notice how you feel each day and take notes. See how you feel after 5 days – has there been an improvement in your mental and physical energy?

 


 

Most of us know what foods are healthy and what is not. Why do we crave the things that are bad for us?

Stress puts a huge amount of pressure on the mind and body. When we’re under pressure it stands to reason that we go for the sugary treat and the boost of caffeine. Anything to get us through another Zoom call!

Stress hormones tend to send cravings for unhealthy foods soaring, so by knowing this we can start to manage our stress rather than let it manage us.

Eating a balanced diet will calm stress hormones, increase feel-good hormones and...

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Health & Wellbeing Part 1: Movement

Uncategorized Nov 17, 2021

This is part 1 of our series: Health & Wellbeing

Key health and wellbeing components of resilience are:

  • Movement
  • Nutrition
  • Sleep

At the end of this series, there is a health and wellbeing journal. For 5 days use it to log your movement, nutrition and sleep. Notice how you feel each day and take notes. See how you feel after 5 days – has there been an improvement in your mental and physical energy?

 


 

Movement is essential in managing stress. 

Before the pandemic, research suggested that many adults spent more than 7 hours a day sitting down, at work, on transport or in their leisure time. For some, increased working from home has encouraged more movement.

Exercise can reduce your risk of major illnesses such as heart disease, stroke, type 2 diabetes and cancer. Physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer's disease.

How Much Do You Move?...

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What is Resilience?

Uncategorized Nov 02, 2021

Resilience is the ability to adapt in times of stress. It is the idea that you can build your tolerance level to pressure before it turns into stress.

Resilience can be built by living a healthy lifestyle and by using tools and strategies to change how you think, feel and behave in certain situations. Your individual responses to stress can be reduced by working on your resilience.

Resilience is a key skill for everyone to develop in today’s society. The World Economic Forum Future of Jobs Report 2020 puts resilience, stress tolerance and flexibility in the top 10 skills needed by 2025. Living through a pandemic has resulted in many people experiencing high stress. It has impacted their mental health. Knowing how to boost your resilience to better cope with life’s challenges will enable you to restore and reset.

If you’d like to work further on your resilience, our 1:1 and group programmes include a focus on resilience.

We also use our partner BeTalent’s...

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What is Stress? And How Does it Affect You?

Uncategorized Oct 26, 2021

We learnt a lot about stress in 2020. In HR we’ve likely helped leaders and employees with stressful situations, as well as dealing with our own stress. 

Being stressed typically means being or feeling under pressure, often situations or events that cause our bodies to release hormones called cortisol and adrenaline. This is the body’s automatic response.

You may have heard of fight, flight, fawn or freeze – dating back to when our ancestors were faced with danger in their environment. Nowadays we are not faced with the same dangers, but our bodies react in the same way. Whether it's events – such as having to give a presentation, telling someone they are at risk of redundancy or being chased by a dog; or situations – such as intensity of work and home, juggling childcare; or overuse of social media – all can cause a stress response in the body.

Producing a small amount of these hormones isn’t harmful to most of the...

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Focus on What You Can Influence

Uncategorized Oct 18, 2021

When things feel out of our control, we can become overwhelmed, anxious and frustrated.

When we focus instead on the things we can influence and control, rather than the things we can't, we change to a more positive state. 

One of my favourite tools for reducing stress and overwhelm is the Circle of Influence and Control model by Stephen Covey. This is typically used to identify obstacles and blocks in your thinking and explore options to increase your sphere of influence. It can be used on your own, with your family, or with teams. 

The aim of the Circle of Influence and Control is to help you take responsibility for your concerns and to be calmer, more proactive and productive. In doing so, you will feel happier with the current situation. 

HERE'S HOW TO USE IT:

1) Draw three circles as shown in the diagram below. Use a big piece of paper if you can. 

The outer is the Circle of Concern. Inside it, you will put all the things you are anxious, stressed,...

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What Can a Coach Do For Me?

By working with a qualified coach can transform your thinking and achieve things you thought were impossible.

A qualified coach will:

  • Create an environment of trust and confidentiality, so you feel comfortable to open up, think and talk freely
  • Clarify where you are now and what changes you wish to make
  • Identify where you want to get to and why – so you know what the end goal is
  • Ask questions to increase your self-awareness, enabling you to gain new insights
  • Help identify roadblocks and ways to overcome them
  • Help reframe or challenge your thinking, so you see where you may have been hindered in the past and how to adapt or change course
  • Identify patterns of behaviour that may help or hinder you in making progress
  • Enable you to identify different, more helpful, ways of thinking, feeling, acting and behaving
  • Help you identify options and choices
  • Help you create an action plan that will create meaningful change
  • Support you and hold you accountable for the actions set
  • Help you...
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Ten Questions to Ask a Corporate Coach

At Awakened Executives, we believe a coach who is charging for their services should be appropriately qualified and committed to their own development. The coaching profession is currently unregulated. So technically, anyone could sell their service as a coach, even with little or no qualifications or experience.

A good coach will follow a code of ethics, via a professional body, such as their training provider, or the International Coaching Federation (ICF) or European Mentoring and Coaching Council (EMCC).

One method of ensuring a coach is committed to their own development is through continuing professional development (CPD) and coaching supervision.

Coaching Supervision is a collaborative learning practice to continually build the capacity of the coach. This benefits the coach and their clients.

Mentor coaching is observed coaching with feedback against a set of competencies, that sharpen the coach's skills and all-round presence.

Ten Questions to Ask a Coach:

To feel you...

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Psychological Flexibility: The Key to Successful Self Leadership by Andrew Sewell

 

Psychological Flexibility: The Key to Successful Self Leadership 

Over the last few months, I’ve been talking a lot about psychological flexibility. For me, it’s one of the most important skills leaders can develop to survive and thrive in these uncertain and fast-changing times. It underpins both high performance and a greater sense of wellbeing.

 According to Steven Hayes, a leading voice in this area, psychological flexibility is “the ability to notice and accept the presence of negative thoughts, feelings, sensations, and still move towards what matters in life.” 

This might sound simple, but don’t underestimate its power. 

If you’re psychologically flexible, you’re able to focus on completing tasks, without succumbing to distractions. Your intrinsic motivation is high, because what you’re doing is aligned with your values and purpose. And if you do get stuck in unproductive behaviour patterns,...

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Case Study: Building Healthier, Happier, High Performing Teams

Case Study: Building Healthier, Happier, High Performing Teams

Provided by Carole Berndt

For many years I had the privilege of leading the client service and implementation teams for a global financial services company. 

Faced with a decline in client satisfaction scores, delays in implementation and increasing operational error rates, the standard thinking would be to review process, invest in systems and set improvement targets.

All valid tactics, but without investment in the people, particularly those leading the teams, the tactical projects would fail to realise the full benefit.

So, while we did tweak the systems, our primary investment was in the people.

This was not the traditional training, or “off the shelf” leadership development or leadership skills programs, instead we developed a bespoke program that focused on the individual. The program provided them opportunities to improve their physical wellbeing, their mental well being and to give them tools to...

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