Recently, Petra Coach presented a webinar, “Putting your ‘Oxygen Mask’ on First: Fostering Resilience and Energy in a High Stress Environment” featuring Dr. Heidi Hanna.

The content is invaluable to leaders during this unprecedented time.

You can find the full recording here.

To augment the recording, we noted takeaways and tips from the presentation. The slides used in the presentation are downloadable HERE, as well as your personal Stress Assessment.

Recharge Toolkit

Assess

When you are stressed, assess what is going on – What are you really feeling right now?

Appreciate

Be appreciative of something related to the event or things that you are grateful for

Adjust

Then adjust the moment and make that shift

 

Get into the parasympathetic – You cannot freak out and be appreciative at the same time

 

Two Types of Stress

Acute (Challenge)

In the moment, uses adrenaline, increased heart rate – increases your defenses

Chronic (Threat)

Everyday situations, too much to do and not enough time – decreases your defenses

 

The Three Brains

Phase 1 (Reptilian)

Survival & Security

  • Food
  • Shelter
  • Clothing
  • Safety

Phase 2 (Middle Brain)

Acceptance & Recognition

  • Love
  • Affection
  • Acceptance
  • Self-esteem

Phase 3 (New Brain)

Self-Actualization

  • Mission
  • Vision
  • Purpose
  • Fulfillment

 

Circuit Breaking Stress – Break through the primitive brain to rise to the top

 

Achieving Pro-Adaptability (Positive Adaptability)

Picture that there are four quadrants:

  • There is high energy and low energy
  • Sympathetic energy and parasympathetic energy (positive to negative)

High energy negative = anxiety

Low energy negative = depression

 

The Fab 5

Eat

  • Eat mindfully, away from your desk
  • Be aware of what you are eating and when

Move

  • Every hour for at least 5-10 minutes (standing and stretching)
  • Get some fresh air and natural light

Sleep

  • Recommended 7-8 hours

Rest

  • Taking breaks, unplugging
  • Do this while taking your break every hours & do something creative or reflective

Connect

  • Think instead of us just being physically distanced, not socially distanced – Still take time to talk to people for the right amount of time you need

 

Be the Boss of your Brain

  • Plug in – Have a morning ritual
  • Unplug – Have an evening ritual
  • Recharge – Consistent shifts

 

Five Energy Buckets

  • Physical
  • Emotional
  • Mental
  • Spiritual
  • Social

 

Facts

  • 75% – 90% of medical visits are stress related
  • Anxiety is the most common mental health problem
  • Depression is the leading cause of disability in the workplace

 

Tips

  • Don’t watch the news or look at your phone when you first wake up – You will start your day with stress
  • Humor is a circuit for breaking technique stress