1. Tip#1:  Disconnect.

Set a reminder in your phone every 1 hour for 1 minute to stop and take a deep breath. If you can take yourself off to a quiet corner  - a bathroom or in the car (not while you are driving !) is a good place to do this. Close your eyes, take a slow deep breath in, and then exhale. Repeat this 5 times. 

​Tip #2: Notice your thought patterns  Tune into your thought patterns and what your mind is focusing on. The average human brain has over 50,000 thoughts per day so it’s no wonder we're exhausted at the end of a day without even realising why!  Rather than judge or try and ‘wrestle’ the thoughts to the ground just acknowledge them like clouds floating across the sky. Focus on your breath again, breath the thought in, and then out as you imagine it floating across the sky with your breath until it disappears.

Tip #3:  Ask yourself what’s really going on here?  
If you find yourself feeling overwhelmed, having repetitive negative thoughts, ruminating about the past, or worrying about the future, ask yourself the question "what’s really going on here?" . What’s driving you to have these recurring thoughts or feelings? Is it your desire to be in to be ‘perfect’, to ‘people please’, to be loved and accepted, for security and control? Who is it that’s pressing your button, and why? Then ask yourself how is this ‘serving you’ right now ?
 
Our brains are hard wired to always be looking out for threats or potential hazards. This includes rejection, failure, negativity, conflict and lack of resources (money, food, security). By noticing the recurring thoughts and what is driving them, you can then start to remind yourself that actually ‘all is well’ and there is no real imminent danger that can’t be resolved.
 
Tip #4: Stay Active 
All the research and evidence supports being fit and healthy in helping alleviate stress, anxiety and depression. Yet in times of stress and pressure making time for the gym or going for a run is often the first thing to 'give' and the excuses start to creep in like 'I don't have time'  or  'I'm too tired' . If you find yourself making excuses or don't have enough time for your usual exercise routine, find a compromise. Even if it's a short walk after work or at lunchtime with a colleague you will find your mood improves and you sleep better at night. Set yourself some realistic goals and find a friend or colleague to exercise with . If you have kids make them part of the exercise routine too by going for a bike ride together, get out the skipping rope in the back yard, or doing some step ups or sit ups while they play at the park. 
 
Tip #5: Connect
It's important to disconnect from our 'screens' every so often to give our brain a break. But even better still get up and go around the office to chat to a colleague or call a friend or family. Ask them about how their day is going, what challenges they are facing and if you can help.  Research has shown that by supporting others and creating support networks people become more resilient and less prone to stress.
 
To find out more about how you can build your resilience including our workplace coaching programme email truenorth@vodafone.co.nz