3 Techniques to Cultivate More Ease and Manage Stress

This past week I gave a 10 minute presentation on stress management to my fellow networking colleagues. It’s so secret that stress can be debilitating and lead to burnout. In 2010, Stats Canada found that 1 in 4 people say they are effected by stress and 60% of those are work related stress. Burnout is highly prevalent amongst teachers, doctors and executives. So essentially the message is this, if you want a different outcome (less stress or at least be able to be in a stressful situation with more ease) then something needs to change. I think it is clear that we can’t expect a different outcome if we don’t change our behaviour. It may be impossible to eliminate all stress from our lives and yet we can do small things with consistency to cultivate more ease. Imagine what your life would be like if you had even just 10% more ease!

First, ease comes in bits and pieces. This arises from precision and consistency in what we do. In other words, slow and steady wins the race. Creating more ease also requires us to become aware of the signs and signals that preceed stress. Once we become aware of what these are, then we are able to intervene sooner and be with that inevitable stress in a different way.

Whether we are recovering from pain or managing stress we know that healing is non-linear. And I think this is where people often get stuck. If you have “set back” or a flare up of symptoms, it doesn’t mean that that the techniques didn’t work. It just means that you don’t have a lot of bandwidth or stamina around that new pattern yet. Neuroscience confirms that our brains and systems are bioplastic. This means we are continually making new neural connections in brain to support new learning. Learning takes time and practice, so in order to groove out a new pattern in our system we need to practice with consistency and awareness. So, back to my point, we make the mistake of thinking we are going back to what we had before stress or the injury or the pain. When in fact, we are actually getting better than we were before. There is a memory or imprint in your system so you don’t have to lose what you gained. I think this is really awesome.

To demonstrate how we can cultivate more ease and groove out a pattern that helps us be with stress in a new way that is more supportive I had my networking team try three techniques that they can practice anytime, anywhere. In the first exercise, participants closed their eyes and brought their index fingers together. I guided them to notice where their attention was at that moment, then again a moment later, and so on for about a minute. What people noticed was that they were no longer thinking about things in the past or the future. They were focused on body sensations in the present moment. They noticed their mind was not racing and thinking of a hundred different things, they felt more present to the moment. Further reflections someone noticed how “busy” their life had become and no longer had time for activities they enjoyed. This realization sparks an opportunity to think about what they will do with that awareness.

The second technique was Alternate Nostril breathing – this can be found online in a quick Google search or try this: block your right nostril with one finger and inhale through the left, block the left nostril and exhale out the right. Inhale right, block the right and exhale out the left. That’s one round. Repeat 4 more times. For limitations of time we started with 5 rounds and then noticed how that experience made them feel. Experiences of calm, peacefulness, cleared breathing, increased focus and feeling both more relaxed and energized came up as results.

The third technique I shared was a short Body Scan. I had participants close their eyes, notice sensation in the palm of their right hand, then each finger. I repeated with the left hand, then each foot, and sensations in the face including the jaw, mouth, nose, eyes and forehead. (message me for a free 5 minute recording you can follow along to).  Simply by paying attention to bodily sensations tension starts to melt away. It is also a great way to start to learn the language of your body. If you’re not used to feeling sensation or the physiological sensations in the body as you experience the full range of emotions and life experiences that you have, then this is a good technique to help you become more familiar with yourself.

Now I need to add a disclaimer. These techniques, like anything else, are not a one size fits all. Depending on your health conditions and life experiences, any of these practices might increase feelings of stress or anxiety and should be at least initially be practiced with an experienced yoga therapist or health care provider. The moral of the story is that stress doesn’t have to be in control. Remember, ease comes in bits and pieces and baby steps will take you there. Ease begets more ease. If you have any questions or you are ready to start your own stress reduction program don’t hesitate to get in touch.

Corporate Yoga the Best Investment You Can Make

If you were guaranteed a 300% return on your investment would you sign on the dotted line? Absolutely. What about when it comes to your health? Despite the research and statistics that are out there, we continue to play Russian Roulette with our health. We work hard to make money so we can live the life we desire. But what is all that money worth if we are not healthy enough to enjoy our lives the way we want to?

When our health declines, it doesn’t happen overnight. It is a slow and steady descent that is often difficult to recover from and usually results in one or more losses in our lives. We are proactive with our finances: we save; we invest for the future. Now is the time to also start being proactive in our health and the path to better health can begin at work.

Companies want employees with unique specialized skills: people who go above and beyond expectations. They anticipate challenges and respond to opportunities that create growth and value for the company. Whether it is sales, marketing, finance, law, or something in between, companies want their employees to be at the top of their game and to be productive all day, every day. Unfortunately, the reality is that our bodies are not physiologically designed to withstand the demands and stresses we impose upon ourselves during long busy days at the office.

You don’t wake up one day and decide to be sick or unwell. Unless you are in an accident, there is likely something happening over time that causes the body to break down and become ill. Stress has become normalized in the workplace; many people don’t even realize that they are stressed. General busy-ness, hurriedness and day-to-day chaos place our bodies in a constant state of fight or flight for extended periods of time. Our natural state should be one of rest and repose, which is now becoming the exception rather than the rule.

Burnout rates are higher than ever. Sick leave, stress leave, and mental health leave are becoming regular occurrences. These conditions aren’t only a cost to the health of the person afflicted but they also cost that person’s company time, money and manpower.

So what are smart modern proactive companies doing about this? Leading companies are working with health and wellness service providers who offer solutions to these problems, health and wellness providers like me. Companies expect a lot from their employees. Workers likewise give a lot of their time and effort to be successful and productive. So why not invest in yourself and your people? When companies invest in their employees’ wellness they can expect three dollars in cost savings and benefits for every dollar spent.

Corporate Yoga is a wonderful proactive approach that companies are bringing on board to help keep executives and their employees healthy, happy and productive. Often times when someone hears the word yoga, they immediately think of hyper-flexibility and fitness. Yoga is so much more than that and it doesn’t require any flexibility whatsoever. Yoga is an adaptable system that affects the body, the mind and the spirit in profound ways that literally change how we think, act, and feel.

Companies can help workers improve their mental clarity, boost creativity and sharpen their problem solving skills. The beauty of yoga is that it extends itself off the yoga mat and out of the yoga class into your day-to-day work and activities. You learn mental and physical skills that you first apply with some effort, but that will become second nature.

Looking for a long-term solution to improving the bottom line, cultivating healthy workers and maintaining happy bosses?

A good corporate yoga teacher is your trusted advisor who will work to understand your company’s needs and provide solutions that are customized and unique to your workplace and its people.

To learn how you can energize your workplace from individuals to teams to departments email me at lindsay@innergycorporateyoga.com for a complimentary onsite consultation. Customized. Informed. Educated. Wellness for life.