How three P’s can help you empty your bucket…
Hello again. It’s Matt here, your friendly Head of Talent Wellbeing here at 50 Degrees, with part two of my exciting series on reducing stress and anxiety at work.
Last week we talked about stress and pressure both at (and outside) work, and how all this gets converted into anxiety and stored in your very own metaphorical stress bucket. And how sometimes the bucket can get too full, and even overflow… causing all sorts of problems – including burn-out in the long run.
Happily, there are a few simple things we can do to help empty that bucket, and even punch a few holes in it to stop it filling up next time! These can be broken down into three categories, I like to think of them as ‘The 3 P’s’; Positive Activity, Positive Interaction and Positive Thoughts.
Positive Activity
We’re often told how important exercise is, in particular cardio (that’s walking, jogging, that sort of stuff… to the non-gym types amongst us). And yes, I understand first hand how hard it can be to drag yourself away from Netflix.
But it is true. Exercise is important. It’s not just about creating endorphins (which it does to be fair!). Exercise also helps create the building blocks in our brains to grow new brain cells, as well as the stuff that helps bind them together. It improves mental function including memory and helps drain that stress bucket by putting those stress hormones to better use.
So, get out for a brisk walk, run, swim – anything to get that heart pumping on a regular basis!
Positive interaction
We’re not designed to be solitary creatures. It’s one of the reasons that many people found the Covid Lockdown so difficult. When we interact positively with others we’re rewarded by our brain which releases neurotransmitters, including serotonin. Creating serotonin is so important to helping us feel happy, calm and focused... so it’s making sure you’re regularly getting out and interacting with others, not just stuck at home in front of your laptop or TV… although, of course, catching up with friends and family via Zoom is encouraged! And getting down to the pub is fine! Just don’t sit by yourself drinking in a corner.
Positive thoughts
Scientists used to believe, until fairly recently, that we had a finite amount of brain cells, and once things were hard wired into the brain, that was it. And once brain cells were lost (through things like ‘the demon drink’), they could not be replaced. Not true!
The brain is AMAZING. If we look after it, it can regrow new brain cells, and its very ‘plastic’ (not literally, except with some public figures). You can rewire your brain, through techniques including meditation, talking therapies and clinical hypnotherapy to help create new pathways in the brain to better cope with stress and anxiety.
I’m a huge fan of guided meditation which I do daily. Just ten minutes a day can make a big difference and there is plenty of great stuff available for free on YouTube. I really like ‘The Mindful Movement’ on YouTube, and apps like Calm and Headspace.
And, of course, it’s worth saying that everyone is unique. Some people love to exercise… some people don’t. Meditation works for some people, while others find it much harder. It’s about working out an approach that’s right for the individual… and that’s something that I enjoy working with my colleagues on. If anyone at 50 Degrees would like one (it’s not mandatory!), then I’m on hand to work out a Wellness Plan that works for them, and fits in with their lives.
Matt Wells
Head of Talent and Wellbeing