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Just…BREATHE

Just…BREATHE


    One of the things I like about my job is that I can do things like watch iTunesU…and claim it’s work.

    While doing that recently I came across a lecture by Dr Margaret Chesney of the UCSF Osher Centre for Integrative Medicine. It’s a long (nearly 90 minutes long) lecture ,but the contents are great if you’re trying to find tools for coping and dealing the crud life throws at you. So I’ve put together a summary in this piece.

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    (If you want the subtlties you’ll just have to listen through for yourself.)

    There’s a lot in common with the work of people like Professor Martin Seligman’s work on confidence and happiness (and so on), but there’s a new twist to it too — which is covered a lot more in the video than in this summary.

    In short…it’s based on the acronym BREATHE.

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    B

    Be in the moment. Simple. Make a point of noticing what’s going on around you, right here, right now. Try some conscious breathing exercises to help increase your awareness. (You can have a look at almost any writing about ‘mindfulness‘ to help you here, too.) The important thing is to become aware of the here-and-now.

    R

    Realistic goals – set ’em. Don’t set yourself targets that you can’t possibly achieve. That way you’re making things worse for yourself because you’re setting yourself up for a continuous stream of failure. By all means stretch yourself but don’t over-stretch yourself. Stretch shouldn’t become ‘strain’.

    E

    Everyday events – notice them. Dr Chesney has a lovely moment of pointing out to people that they really hate not being able to breathe easily when they’ve got a cold… and they hate it… and they notice it… but how many people notice it when they’ve not got a cold and can breathe easily? Things like ‘gratitude logs’ help here.

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    Or just stop, right now, and do nothing for a few minutes except jot down the good things around you that you should be grateful for.. and that you are grateful for, now you’ve taken the time to think of them! Let’s start with the fact that you’ve got eyes that work enough to read this (or something to read it for you!) and electricity to work your computer to display it…. you get the idea!

    A

    Acts of kindness – do ’em! Creating positive moments for other people makes you feel better and makes you feel better about yourself. Quite apart from that, it makes their day better too!  Making the world a better place one act of kindness at a time? Cool!

    T

    Turn around the negatives. This one’s a challenge. It’s about reframing stuff and finding the ‘silver lining’ to your cloud. Sure it’s not easy and some things just don’t have a silver lining that you can find at the time  but a lot of stuff does. Most things in fact. Almost everything.

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    No one is saying it’s easy or that bad stuff isn’t bad stuff – just that trying to use the bad stuff and mitigate it with a sliver of good is better than just being a victim.

    H

    Honour your strengths – be true to yourself. Be true to your values. Be true to what you’re good at – and admit that you’re good at things. Make a point of listing them. Don’t pretend you don’t have any – false modesty isn’t anything to be proud of… and people see through it easily enough anyway recognising it as a form of arrogance. So what’s wrong with just accepting to yourself that you’re good at something – and then acting on it!!?

    E

    End each day with gratitude – check what has happened that day. Go over it and find the good in it. For those things that weren’t so good, decide what you can do about them. What can you learn; what can you do differently? If there’s nothing (really?!!?) let go. Sleep well, knowing that you’ve got a plan and you’re not wallowing in the bad…. :)

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    I hope I’ve done Dr Chesney justice. If you want the full thing, here you go!

    (Photo credit: Breathe via Shutterstock)

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    Last Updated on June 1, 2021

    7 Signs That You’re Way Too Busy (And Need to Change That)

    7 Signs That You’re Way Too Busy (And Need to Change That)

    “Busy” used to be a fair description of the typical schedule. More and more, though, “busy” simply doesn’t cut it.

    “Busy” has been replaced with “too busy”, “far too busy”, or “absolutely buried.” It’s true that being productive often means being busy…but it’s only true up to a point.

    As you likely know from personal experience, you can become so busy that you reach a tipping point…a point where your life tips over and falls apart because you can no longer withstand the weight of your commitments.

    Once you’ve reached that point, it becomes fairly obvious that you’ve over-committed yourself.

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    The trick, though, is to recognize the signs of “too busy” before you reach that tipping point. A little self-assessment and some proactive schedule-thinning can prevent you from having that meltdown.

    To help you in that self-assessment, here are 7 signs that you’re way too busy:

    1. You Can’t Remember the Last Time You Took a Day Off

    Occasional periods of rest are not unproductive, they are essential to productivity. Extended periods of non-stop activity result in fatigue, and fatigue results in lower-quality output. As Sydney J. Harris once said,

    “The time to relax is when you don’t have time for it.”

    2. Those Closest to You Have Stopped Asking for Your Time

    Why? They simply know that you have no time to give them. Your loved ones will be persistent for a long time, but once you reach the point where they’ve stopped asking, you’ve reached a dangerous level of busy.

    3. Activities like Eating Are Always Done in Tandem with Other Tasks

    If you constantly find yourself using meal times, car rides, etc. as times to catch up on emails, phone calls, or calendar readjustments, it’s time to lighten the load.

    It’s one thing to use your time efficiently. It’s a whole different ballgame, though, when you have so little time that you can’t even focus on feeding yourself.

    4. You’re Consistently More Tired When You Get up in the Morning Than You Are When You Go to Bed

    One of the surest signs of an overloaded schedule is morning fatigue. This is a good indication that you’ve not rested well during the night, which is a good sign that you’ve got way too much on your mind.

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    If you’ve got so much to do that you can’t even shut your mind down when you’re laying in bed, you’re too busy.

    5. The Most Exercise You Get Is Sprinting from One Commitment to the Next

    It’s proven that exercise promotes healthy lives. If you don’t care about that, that’s one thing. If you’d like to exercise, though, but you just don’t have time for it, you’re too busy.

    If the closest thing you get to exercise is running from your office to your car because you’re late for your ninth appointment of the day, it’s time to slow down.

    Try these 5 Ways to Find Time for Exercise.

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    6. You Dread Getting up in the Morning

    If your days are so crammed full that you literally dread even starting them, you’re too busy. A new day should hold at least a small level of refreshment and excitement. Scale back until you find that place again.

    7. “Survival Mode” Is Your Only Mode

    If you can’t remember what it feels like to be ahead of schedule, or at least “caught up”, you’re too busy.

    So, How To Get out of Busyness?

    Take a look at this video:

    And these articles to help you get unstuck:

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    Featured photo credit: Khara Woods via unsplash.com

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