Workplace Wellness – You have time

I am just coming out of my first two days at my new job, meeting people and learning more about what I have signed up to accomplish. It is exciting and exhilarating.

UofM cube.jpg
My new work space at the University

It is also like one of my colleagues described it, “like drinking water from a fire hose.” There are a lot of new concepts to absorb, and research units to understand, training to complete, and meetings to schedule.

Over the lunch hour, I attended a session from the Office of the VP for Research on Vulnerable Populations. It was a fascinating look at the fact that researchers sometimes take a paternalistic perspective to protect research participants. But we do not always consider the injustice of excluding certain types of candidates for research, and how this may actually deny treatment alternatives.

Fascinating stuff. I can tell this job is going to challenge my thinking and open me up to new perspectives. I love that.

I also know that by the end of the day, around 4:45 p.m. after two full days of meetings, and a mini-celebration dinner with friends for my birthday on Monday, I was wiped. My brain felt worked and tired.

I considered pushing through and working longer. Then I opened my journal and opted for a short reflection on the day, old-fashioned pen and paper style. It helped clarify my thoughts and questions.

On the 12 minute walk to my car to begin the commute home, I considered what might be a helpful mantra, given a slight feeling of being overwhelmed by expectations. Ultimately I decided on “you have time.”

WORKPLace wellness on wednesdays

You have time to learn the new job (and it is okay that you don’t know everything you need to know/do in the first couple days)

You have time to get to know the department.

You have time to map out a strategy and plan.

You have time to absorb the information you need. You were hired because of your expertise, experience and capabilities, not because you know everything.

You have time to enlist the support you need to be successful.

After a few minutes of deep breathing and chanting this simple mantra to myself, it started to resonate in my body. I felt that familiar relaxation response, when my mind starts to believe what I am “feeding” it via conscious thoughts, and my body lets go of anxiety.

The next time you find yourself flipping into a mental script has you feeling overwhelmed, you might tell yourself that “you have time.” See what effect it has on your body, and your feelings. You have time.

cristy@meximinnesotana.com

 

Wellness Wednesday to evolve

Hi Friends,

I have been doing some thinking in the last couple of weeks to determine what will be the new rhythm of my blog as I begin a new job on June 10th – my birthday!

One of my popular columns & topic areas was the Wellness Wednesday post, which I did some time back. Since I am returning to the workplace, I am going to write a little bit less frequently. I want bring mindfulness to Workplace Wellness. And since I will receive my yoga teacher certification this fall, I really want to bring principles of wholeness and integration to my new workplace.

WORKPLace wellness on wednesdays

I will be a Research Program Manager for the Clinical and Translational Sciences Institute at the University of Minnesota. I am looking forward to it, and I still want to write a couple times a week. So my Sunday haiku will remain (it’s kind of a staple of my week). I still plan to do a Saturday share, maybe every other week, or whenever a particular blog inspires me. It’s good karma to promote others work as well!

And rather than the Tuesday/Thursday posts, I will begin a series on Workplace Wellness to be posted each Wednesday throughout the summer and maybe beyond. (WWW – so you won’t forget to check here!).

These posts will be reminders to myself for how to live well in a changing workplace, and I hope they might help others as well. I plan to integrate principles of yoga and other wisdom I may learn along the way of this new journey.

I thank you so much for your readership and support! Happy Wednesday!

cristy@meximinnesotana.com

 

Wellness Wednesday – the power of the pause

This week I am taking my own advice and taking a pause on my usual Wednesday feature. I have writing assignment due Thursday, and I just completed two projects with Monday deadlines. So because my blog is not “required” for any reason other than my compulsivity (yup, I know), today it shall rest. 

I plan to be back next week with this regularly scheduled column. 

Enjoy reading the abundance of other amazing things to read out on the internets! I shall be back soon. Hasta luego!

cristy@meximinnesotana.com

Wellness Wednesday – Self-compassion

I just finished reading Dr. Kristin Neff’s book, Self-Compassion: The Proven Power of Being Kind to Yourself. I had received referrals to it from all kinds of other sources, I thought it was high time to read it. I am so glad I did.

Neff weaves together aspects of her own story, along with extensive research on the myriad effects of self-compassion on our lives. The most relevant point to me is that the relentless pursuit of self-esteem ends up leading to unhappiness and stress, while self-compassion leads to happiness and well-being.

I am going to save you the lengthy review but just say that I plan to use her guidance as I head into the holidays. We need to have compassion for ourselves because this can be a difficult time of the year. People have expectations, and holidays do not always live up to the hype. 

Sometimes family members can push our buttons and we can react emotionally in certain circumstances. We need to be ready to extend ourselves compassion for the times when we may not do everything perfectly. We are human. Humans make mistakes. All we can do is try our best. 

Rather than beating ourselves up if we get angry with someone, we will have better emotional resilience if we are kind to ourselves and forgiving of our mistakes. All of this makes so much intuitive sense for me, but her research backs up her claims as well. 

So on this Wednesday of much travel and preparation for Thanksgiving, remember self-compassion. Blessings and safe holidays to all.

cristy@meximinnesotana.com

Wellness Wednesday – step away from the desk

For those of you out there who work at “desk jobs” where you spend a lot of time at a computer on a typical day, this one is for you.

There are days when I am at a keyboard for a long time. Whether doing research for a client, or writing or emailing or on a teleconference, it can mean long hours of being in one position or just sitting. Most of the time, I am restless enough that sitting for more than 45-60 minutes is impossible. I get up, walk around, get some tea, stretch, take a few deep breaths.

It can be harder when you are in an office, or a space without as much privacy. When I worked at an office, there were long hallways where I could get up and take myself for a walk. I tend to drink a fair amount of water and tea in a typical day. So getting up to go to the bathroom could be a mini-break. 

Getting up and taking a break has some great benefits. For one, you will get some circulation to your brain and body. Sitting for long periods is hard on your body, so standing now and then is not a bad idea. Some people like standing desks, and I used to use one of these occasionally. For about half an hour twice a day or so I would elevate the desk (especially during conference calls, which could make me a bit edgy) and try to adopt a good posture for standing. Or I would pace a bit in and around my cube. Fortunately it did not seem to disrupt my coworkers. 

Another benefit is that you might use your break as an opportunity to make a transition between projects. I am typically juggling anywhere from 3 to 7 projects at one time. It can be difficult to pull my mind from one topic to another. So a mindful break for 10-15 minutes can be helpful to allow a “rest and digest” of the item I just finished before moving on to the next task or project.

Now that I work at home much of the time, I find that scheduling a mid-morning dance class or a mid-day yoga break can be a great opportunity to move and get away from the desk. I typically return refreshed and with new vigor toward whatever project I face. Getting out for some fresh air can be great: just a 10-20 minute walk has benefits. Since it has been a bitter cold in MN this week, I have not wanted to do that so much…

How often do you get up from your desk? Do you have particular habits that help you remember to do this at least once every 2 hours? 

cristy@meximinnesotana.com

Wellness Wednesday – What is essential?

How often do you ask yourself the question in your life:  What is essential? Or a variation: what is essential for me right now? 

I just listened to the audio book (and am re-listening, because it resonated so much) that many of you minimalists out there probably already know, called “Essentialism: the Disciplined Pursuit of Less” by Greg McKeown. It is resonating with me on so many levels. essentialism.JPG

We can find a life of greater meaning, purpose and satisfaction with the mantra “less but better.” McKeown echoes many of the concepts of mindfulness as well as other wisdom I have discovered in other books like Deep Work by Cal Newport and The One Thing by Gary Keller. I find many applications here in how I am thinking about designing my new life and work for the future. The principle of essentialism is deeply connected to our personal wellness so I will focus on that aspect.

We face a plethora of choices every day about what to do and how to spend our time. There are many more options for what we can do in any given day and so many more decisions we are thus privileged (some would say forced) to make. Each hour, each minute, even in one breath, we choose. Do I meditate? Do I listen to a favorite podcast? Read a book? Finish that article I’m working on? Join that online webinar? Attend a yoga class?

And yet choose we must. Decisions are a part of life. We want to “have it all” and indeed many advertisers try to convince us that we can. But this is folly, because by attempting to do everything, we focus on nothing. It all becomes noise, and it is insignificant. It produces no real results, and we become frustrated at a lack of progress.

When we think we *have* to do it all, we are lying to ourselves. When we choose only what is essential to us, and pare down what is extraneous, we are rapidly able to better discern what is important. There are applications in terms of possessions, commitments, activities, memberships, or even new habits we are trying to implement. When we are spread too thin, we devote less attention to what is important. The problem is that many of us believe the illusion that everything is important. It is simply not true.

So to answer the question of what is essential for me, I would boil it down this way: sleep, play/creativity, rest, relationships and work. I was going to put work before play. But I realized I am not technically working (for money) now, and I am doing just fine.  Sleep, play and rest have been essential to my sabbatical. Since I worked and saved, I am able to rest and play now for a period. I know that reflects some privilege. But it also reflects choices I have made in my life about what is essential.

What is essential to you? How can you focus more deeply on that today? 

cristy@meximinnesotana.com