Archivi delle categorie:Stress Management

9 Reasons to Practise Mindfulness

Today we speak a lot about Mindfulness. Do we really know what it is and why it is useful?

Let’s start with a small definition. Mindfulness is a mental training that makes you aware of your actions and bring focus on what you are doing in the present moment. It is a concept taken from Buddhism but it has lost the religious component and it is not limited to meditation, though meditation is part of Mindfulness.

Today’s life is sometime difficult and often very busy. We find ourselves more and more exhausted and breathless. Our mind is forced to focus on several tasks at the same time (the so called multitasking), at the expenses of our mental and physical well-being.

Practising Mindfulness helps us for sure with finding a bit of quietness and copying with events’ life differently, both in the work environment and at personal level. Mindfulness helps us with finding our own human and spiritual intimacy.

Practising regularly Mindfulness has a positive effect on stress and anxiety and it also helps us in developing useful mental skills that build capacity for:

  1. Focus
  2. Mental Clarity and Agility
  3. Collaboration
  4. Creativity and Innovation
  5. Emotional Intelligence
  6. Empathy and Compassion
  7. Resilience
  8. Happiness
  9. Overall Well-Being.

Try a simple exercise: eat slowly a fruit, trying to taste it fully, to understand the consistency and find out the feelings it gives you. If you eat like that once a day, you will be on the good path for being mindful!

Are You Ready for the Job of the Future?

Nowadays, we see that a lot of jobs no longer exist in the market, or they are about to disappear. If they will not disappear, they will change tremendously.

In the future, there will be more people that are self-employed then employees. Flexibility and life-long training will be more and more needed as it will be necessary to switch from a competence to another one, depending on the project or job.

Besides your own professional network, you will need to develop a professional identity. The more it will be clear and coherent, the more your competencies will be noted.

To build a professional branding, you need to act on two levels:

  1. Professional: knowledge, skills and abilities (KSA);
  2. Personal: values, purpose of life, engagement, without speaking about your private life unless it has implications on your job or project.

Whether you are an employee or a self-employed, the future belongs to those who train themselves not only with the new technologies, but also strengthening their own abilities to act in diverse and complex situations.

By participating in training courses, managing a new project, starting a new job you may learn new KSA. Try to anticipate trends or find a niche to develop. 

Working with the uncertainty of the future (temporary contracts, fixed-term contracts, and self-employment) will mean not only knowing how to manage your own finance between one salary and another, but also a certain inner anxiety caused by your vision of the future, your personal identity and the reflection on your values. You will therefore need to develop your intuition, learn or improve project management and quickly direct your experiences, transforming them into added value for others.

In summary, to be able to work in the future you need to learn regularly and to develop great resilience, so that you will be able to influence your environment, the organisation you will be working for and even the society, through the development of:

1. a strong professional identity;

2. appropriate meaning and values;

3. continuing training.

You don’t know where to start from? Send me an email and we will look at it together!

5 Skills to Develop to Get Motivation at Work

“How’s at work?” it is a question that is often asked to us by our loved ones and when we answer, we probably think about the difficulties we face or the discomfort/distress we feel towards our work.

If this is your case, don’t worry because you are not alone.

The work environment has changed a lot in recent years and has become a source of stress and anxiety. Lack of future objectives, frequent changes within the organisation with consequent change of bosses, external and internal competition, digitalisation that transforms working methods and requires the acquisition of new skills, managers who sometimes are incompetent but under pressure for corporate objectives, excessive workload and stress can cause toxic behaviours.

People look for motivation at work. Autonomy, mastery and purpose are part of it.

You know what I think about happiness at work, but we can try to develop these 5 skills to feel better at work and find our own motivation.

  1. Accept imperfection: your own, the one of others and the one of the environment. Perfectionism is an important source of our suffering. Being 100% consistent, rejecting your own failures, setting too ambitious goals, all this may lead to a situation of permanent dissatisfaction. A step towards serenity would be accepting the obstacles of everyday life, making choices and compromises, asking what would be the best future path rather than thinking about what could have been (post-occupations, or being worried about something that has already happened and that obviously we cannot change or influence).
  2. Stimulate your own initiative and your ability to act. At work we can decide to be pro-active or reactive. The reactive person is affected by what happens around her and lets herself be guided by the signals of the environment, both negative and positive. The pro-active person takes the initiative and chooses how to respond to the events. Faced with a difficulty, the reactive person will say “I can’t do anything about it” while the pro-active one will say “let’s see what options we have”. For the reactive person, “they” have the last word, while the pro-active one is the one who decides. Developing your own pro-activity means being inclined to action and putting your creativity, intelligence and energy at the service of what you can do here and now.
  3. Strengthen your self-esteem. We are the first responsible of ourselves and the first sponsors of our well-being. This may seem obvious, but it is essential to feel good about yourself, love yourself, listen to your needs (both body and spirit) and try to satisfy them. It is also important to respect yourself in spite of your own defects, fragilities and imperfections, to appreciate and recognise your own values ​​and qualities, to celebrate successes and achievements. Furthermore, in difficult situations, it is essential to protect yourself, to know how to say no, and to communicate your limits, so not to put yourself in danger.
  4. Develop empathy and learn to communicate effectively with others. Most of our difficulties at work are related to others. Whether they are leaders, colleagues, customers or suppliers, the relationship with the others can be a source of frustration and sometimes of real suffering. In order for this relationship to become healthier, more effective and more serene, empathy may be developed. First of all, we have to respect others and avoid judging them. We do not know them, they may have the same or even more serious problems than us. Then try to get in touch with the person in front of you by understanding her experience, her feelings, her needs but at the same time trying to identify the points in common with her. Communicate sincerely also your emotions, and your needs while maintaining an open mind and attitude towards the person.
  5. Cultivate a learning attitude and practise the ability to learn. To face the unexpected and the difficulties that life presents us, it is essential to always learn. The attitude of the person who wants to learn consists in accepting that the learning path always goes through a phase of incompetence and confusion. Before mastering a subject or finding a solution to a problem, it is normal to feel lost in uncertainty and doubt. Therefore, we have learn to manage these moments as calmly as possible. Let us remember that we learn from our mistakes. A failure is not a decision or a judgment, but rather a result, an answer to an attempt we have made. From this unexpected result, we can learn lessons that will serve as a basis for making other attempts that will then lead to the solution of our problem. Let us also remember that we can learn from everyone else and that it is important to accept feedback to improve. Do not hesitate to question yourself, and try to find important or useful information from the exchange with others. The person prone to learning considers all experiences as an opportunity for personal growth, ultimately for their evolution.

Get Your Energy Back by Following These 5 Tips

Spring brings back light. The short winter days are now a memory. It is the perfect time to recharge your batteries and repair your body, your spirit and your soul. Find your energy to get a good start.

Spring is the season of renewal. Every spring day is a new departure. Each morning represents a new chance to reach your goals and follow your dreams.  

To get the best out of this spring spirit, here are 5 tips to regain your well-being.

1.Take care of yourself and adopt a healthy sleep pattern. Sleep is essential for physical and mental well-being, specialists recommend sleeping between 7 and 9 hours per night. Feeling rested after a good night’s sleep allows you to better manage your energy during the day.

Tips: Plan your day the night before. In the evening, do restful activities. Create an environment favourable to rest by eliminating strong light and screens (TV, computer but also mobile phone) in your room. Practise yoga or meditation exercises.

2. Energy is on the plate. Breakfast is the most important meal of the day. With it, you establish the blood sugar level, avoid the cravings during the morning and give your body the energy it needs to function. Beware of some foods that could be counterproductive. Too sweet food gives you an immediate energy boost but, when over, they will leave you more tired than before.

Tips: Avoid sugars and caffeine in excess and favour food that makes you feel full, such as bananas or apples. Drink large quantities of green tea (which also helps weight loss and prevents cells aging). Buy fresh fruit and vegetables and try to eat less refined food (whole grains would be great). Make the menu of your week and fill up the fridge to avoid coming home hungry and having nothing to eat. By doing so, you will eat what you have and will not order food to be delivered at home. Establish a regular daily meal pattern. Have you ever thought about learning to cook?

3. Meditation is useful for your well-being. We live at high speed. Sometimes this rhythm of life prevents us from fully living the things we do and focusing on them. Many activities can help us take better advantage of the present moment and meditation is at the top of the list. Before going to work, focusing on the rhythm of breathing (inhale / exhale) can help you face the day more calmly. Meditation has beneficial effects on the brain and the general well-being.

Tips: Meditate every day at the same time: wake up your senses by disconnecting yourself for a few minutes. You do not have time? Try meditating in the shower or while you are on the bus or on the metro! It is enough to breathe with awareness. Relax while remaining alert. Follow your cat’s example, if you have one. But don’t meditate while driving!

4. Move to reduce your fatigue. Even if this statement may seem contradictory, sport is the best way to lighten your spiri up, remove your anxiety and regain your energy. Physical activity can stimulate the mitochondria, which are the generators of the body’s energy. So what are you waiting for? Put your sneakers on!

Tips: Walk at least 10,000 steps a day (I know, they are a lot). Try the sun salutation, a sequence of yoga positions that helps you release endorphins in the blood and then help you be in a good mood and spirit and energised. Practise yoga, Pilates, take a bike ride or a walk with your colleagues. Walk with awareness, focusing on each one of your steps and trying to feel the contact with the ground from the top of your heels to the tip of your toes.

5. More balance for more energy We often overlook the importance of emotional balance in everyday life. The harmony of the senses can help us feel better and improve our relationships with others. Pay attention to your emotions and learn to manage them. Do not prevent yourself from expressing them, in the appropriate ways and occasions, of course, otherwise you risk that they would become too intense and then you will no longer take control over them. Take full advantage of positive emotions and try to accept your feelings in moments of sadness or distress. Emotions have their reason for being: they are the ones who determine our actions.

Tips: Try looking at things from a broader perspective: everything in life is useful, even if it does not seem like that. Try not reacting immediately, breathe deeply and remind yourself that it will go away. If you really have to take a position, count up to ten before speaking. Set goals regularly to get the best out of yourself by living again your feelings or thoughts.

Strengthen the Body and Mind with Pilates

Do you know Pilates? It is a complete physical exercise that strengthens the muscles and the mind at the same time. During a Pilates session, the mind controls the movements of the body and the breathing allows the movements to be amplified. It’s not complicated, is it? Although it is a rather simple discipline, Pilates is an intense sport that helps to regain physical and mental well-being.

Through the sequence of fluid postures, Pilates allows you to work the strength and flexibility of the whole body. Pilates is an excellent exercise to recover your shape, and the benefits go beyond the loss of a few extra pounds and a flat stomach.

The stressful rhythm of modern life does not always allow us to take care of ourselves, of our body and our mind. Too often, we spend all day sitting in front of the computer, busy finding solutions to different problems. As a result, it is not rare to suffer from muscle contractions, back pain and stress in general. Focusing on the present moment and strengthening the abdominal muscles (the so-called Power House), Pilates is an exceptional antidote to the tensions of your body and mind.

Happiness at Work

Who is happy at work? If you would win € 10 million, would you keep going to work? Not me. I don’t think I would stop working in the sense that I would stop doing any activity, but I would no longer do the work I am doing now. I would dedicate myself to one of my passions, for example travelling. I would also volunteer, I would continue to write this blog and go to Pilates.

In short, I would more or less continue to live the life I am living now without doing the same job and without feeling obliged to earn enough to make my living. This is actually the core issue: in most of the cases we work to support ourselves and our families and not because we like it. So talking about happiness at work is an exaggeration, at least in some cases. Ask an underpaid worker who works on the assembly line if they are happy to go to work. Or to a teacher harassed by the students if their job motivates them. Or a nurse doing stressful night shifts, if they’d rather stay at home to sleep.

The concept of happiness at work seems to me a bit forced, yet a lot of people talk about it, without considering that a large number of employees do not like the work they do but have no other choice, especially in economic downturn such as the current one (at least in Europe). It seems to me a bit like a race towards a goal that cannot be achieved.

Then let’s look at the increase of the cases of burn-out. In Europe, France holds the record with their 10% of active population suffering from burn-out. Is it better in other European countries? Actually, the key question to ask would be if there is a good balance between private life and working life. People are better where Governments implement policies to balance work with life.

The problem of work is therefore the space it occupies in our lives. Attention, space not time. Space means not only the time actually spent at the workplace, but also the time spent thinking about work, the famous work that you take home and that disturbs our private life.

What to do then to change this constant thought that we have towards work?

Have a look at the techniques described in the following posts:

5 Tips to Start The Day Anxiety-Free

5 Reasons Why Hiking Is Good for the Body, Soul And Spirit

How to Relax in 10 Steps: Making Space Within You

Try also to be grateful for what you have without thinking that this means lack of ambition. It simply means to stop chasing a chimera and to seek your well-being in what you have. Well-being, not happiness, because well-being is a state that can become permanent, while happiness is a moment, or some moments, that may fade away soon.

Pursuing well-being means beginning a journey made of small steps that could lead us to happiness but if the longed happiness is not achieved, the most important thing is being well.

5 Reasons Why Hiking Is Good for the Body, Soul And Spirit

Hiking means enjoying a revitalizing moment. People increasingly appreciate the benefits of slowness and simplicity. Walking is a wonderful way to discover the natural environment.

Here are 5 reasons why you should start hiking:

1. It is an extremely healthy activity.

Hiking can improve your general physical health that under many aspects is comparable to other sports. Sleep improves, the risk of cardiovascular diseases and chronic diseases is reduced. Indeed, it could also be better than an indoor sport activity: the uneven surface of the paths allows actually to work naturally and effectively on your internal balance and to strengthen it. This does not happen on a treadmill in the gym, whose surface is absolutely equal and you can only change the inclination. The gym doesn’t even offer the combination of pure air and natural light, accompanied by sounds, colours and perfumes of nature.

2. Walking outdoors makes you happier.

Hiking strengthen your spirit and your body at the same time. You can improve your mood, you can increase your happiness, the symptoms of anxiety and depression can be reduced. Connecting your spirit and your senses to the present moment, an excursion into nature represents the perfect antidote to the stress of modern life. In Japan, a long walk in the natural environment is considered an official therapy to reduce stress. The “shinrin-yoku“, or bath in the forest, simply consists of plunging yourself in the heart of a peaceful forest for a few hours and soaking up its atmosphere.

3. Sport is mixed with discovery

This is one of the main advantages of hiking, because it allows you to associate sport with discovery. Going to the gym can sometimes be difficult while going on an excursion is perceived as a pleasant activity. Hiking is always a new journey. By simply putting one foot in front of the other, you can venture into the diversity of new landscapes: green prairies, relaxing forests, sparkling lakes or cozy villages.

4. It’s a nearly free activity

There is no need to enrol, no classes or expensive equipment are required, hiking is an affordable activity. some nature reserves may ask for a low-cost entry ticket but there are plenty of areas whose access is completely free. The only think really necessary is a pair of good and comfortable shoes and a hat and sunglasses if it is sunny, of course.

5. Hiking is accessible to all, in almost all seasons and in all places

Everyone can enjoy a walk in the nature, regardless of the age and the level of training. Of course, you may have to choose paths that are suitable for your age and physical fitness. You don’t even need to plan or prepare the excursion in advance. Surely there are natural spaces suitable for hiking around or not far from you. If there are no mountains or large trails nearby where you live, there will certainly be a park or a natural space.

Let me know about your experience!

How to Relax in 10 Steps: Making Space Within You

Making Space is an exercise in becoming aware of what’s going on in you and finding a little space between you and your concerns. This can help you to take a moment to relax and to develop good conditions in yourself before you start doing something else.

The exercise is simple though very helpful, you only have to follow these instructions:

1. Sit comfortably and put away, or better switch off any mobile device or source of distraction. If you live with someone, tell her that you need some minutes to be on your own and in silence.

2. Try to be good a companion to yourself. You can do this by giving yourself a big hug, of welcoming yourself like you would welcome a good friend.

3. If you want, close your eyes for a while and observe your breathing. Notice how you simply breathe in and out, without needing to change this pattern.

4. Let your attention come down into your body. Be aware of your physical body. Start with your feet and legs, your arms and hands, and then sense the contact of your body with whatever you’re sitting on. Now bring awareness into the middle part of your body, sensing your throat, and your chest, and your belly. Let your awareness rest in this whole middle area of your body.

5. Ask yourself the question: “What is my mind busy with now?” or “How am I feeling right now?” or “How is my life going?” or “What are my main concerns for me right now?”

6. Notice everything that comes to your mind and what you observe in your body, without judgement. Don’t go into anything right now. Recognise whatever comes up as it arises. Just say “Yes, that’s there. I can feel that, there.” Remember not to judge, take it as it comes to your mind.

7. Write on a piece of paper some words on the topics that came to your attention. Take the time you need for it.

8. You can then give yourself the opportunity to put each of these things aside. Place the paper away from you, at the distance you feel right for it. Continue doing like this until you have written down all the different things that have come up and found a place for them. The right place to put something aside may be at a small or a large distance from yourself, depending on what your intuition tells you to do. Change the place until you feel that it is right.

9. Observe your feelings after putting all the papers aside. Feel whether you now have an open inner space.

10. You may also write down a key word or a phrase or an image to capture the experience of having inner space. Give yourself a moment to enjoy this experience of being detached from your concerns and take the time to relax.

Are you now ready to focus your attention on anything else different? If this is not the case, then just go on with this exercise.

Let me know how it works for you!

6 Tips To Meditate While Walking

Walking and meditating are two powerful anti-stress remedies. Practicing them together brings enormous physical and psychological benefits. Ten minutes a day are enough and you can practice meditation walking at any time of day and anywhere. No excuses, then! Do you want to try?

The meditative walk, both outdoor in the nature and in the chaos of the city, allows us to free ourselves from everyday stress.

Walking by itself is good for your health. It allows to eliminate cardiovascular diseases and back pain, for example. Why not combining this practice with meditation? Here are 6 tips on how to do it.

  1. Keep your back straight.
  2. Synchronise the breath on your steps, by keeping a quiet walking pace.
  3. Become aware of your body: focus on your feet, on your legs, on the movement, on the contact with the soil. Try to eliminate tensions and concentrate only on the steps.
  4. Focus on the feelings this practice gives you. Are they pleasant? Does your body relax? Does your mind relax?
  5. Then move your attention on your emotions. What do you feel? Do not judge the emotions you feel, let them go, observe them as a spectator.
  6. Finish your practice by standing, contemplating the feeling of fullness and thanking your body and mind for the beautiful meditative walk.

Do not try not to think. Thinking is the activity of the brain, it is impossible to stop it! On the other hand, try to take advantage of the moment of relaxation you are experiencing, to become aware of your body and your emotions without this affecting your mood and without judging.

By regularly practicing the meditative walk, you will feel more and more balanced and at peace with yourself.

5 Tips to Avoid Stress During the Festive Period if You Are an Expat

I like very much Christmas holidays. They remind me my childhood when I used to wait for Midnight opening the presents with my family. Now, that I am an expat, I like going back home at Christmas time, because I like to share this peaceful time with my dearest. 

However, I can understand that it can turn out in a stressful period. Buying presents at the last minute, preparing dinner for the Christmas’ Eve or lunch (or both, as we do in my family, not to miss anything…).  Wishing Merry Christmas to all your relatives and friends, hoping not to forget anyone. 

Here are 5 tips to keep a positive mind-set and enjoy yourself. Follow these tips for coping with some of the stress that the holidays can cause.

  1. Reach out to loved ones

Family and friends back home may want to spend time with you during the holidays, and expect a visit. You can try your best to keep in touch – a phone conversation or spending a few minutes chatting with a loved one can make a big difference, and lift both your and their spirit. And you will not feel guilty 🙂

2. Make the most of it

Adjusting to new traditions can bring up mixed feelings and emotional struggle. Try not to put yourself under too much pressure. Embracing the new, while maintaining a sense of tradition to your new surroundings, can help you feel better.

3. Don’t let the publicity affect you

You may feel surrounded by images and ideas of what the perfect holidays should look like – but the truth is that holidays can be stressful emotionally and financially. Don’t let the media get into you and avoid comparing yourself to unrealistic depictions. 

4. Seek support

People who are going through difficult situations, such as grieving, the loss of a loved one or dealing with the break of a relationship, can be particularly vulnerable and experience further emotional stress with the holiday season. It’s important not to ignore your feelings. Reaching out for support from specialists or counselling sessions can help you analyse your feelings and cope with overwhelming emotional struggle.

5. Find your balance

Take time to reflect and think about what works best for you. Whether you can or want to visit relatives abroad or spend the festive season in your host country must be in tune with your personal priorities and needs. Finding the balance that is right for you is essential for your mental health.

Happy Holidays!

I am going on holidays too. Look for next post in 2019!