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Employee health, Health, Health and Wellbeing, Mindset, Workplace health and safety

Finding the Silver Lining

We all react to different problems in different ways. Ever noticed that some people can stay calm under adversity while others are obviously stressed out? One of the best ways to help change your emotional response to a bad situation is something called cognitive reappraisal. Cognitive Reappraisal is: 1) attending to the emotional situation, which […]

March 6, 2018/0 Comments/by Ritualize

Employee health, Health, Health and Wellbeing, Mindset

Get Your Game Face On

Athletes regularly practise mental rehearsal, or what we like to call mental sculpting before a competition, and in little breaks during a competition. The top tennis players in the world use their mental strength to help them succeed. In fact, Serena Williams considers the game of tennis is 70% mental. Below is a list of […]

February 27, 2018/0 Comments/by Ritualize

Employee health, Health, Health and Wellbeing, Mindset, Workplace health and safety

Finding the Silver Lining

March 6, 2018/0 Comments/by Ritualize

Employee health, Health, Health and Wellbeing, Mindset

Get Your Game Face On

February 27, 2018/0 Comments/by Ritualize

Employee health, Health, Health and Wellbeing, Mindset, Workplace health and safety

Finding the Silver Lining

Cognitive Reappraisal is:

1) attending to the emotional situation, which will elicit an automatic judgment of the situation,

2) a cognitive re-evaluation of the situation in a more neutral or positive direction.

What happens when you take a split second to cast a better light on an otherwise dark situation is that you can actually up-end your emotional experience entirely. What was once an idiotic, reckless driver, is now a guy just trying to get to work on time. What was once a bad interview, is now good experience and something to improve on next time. Studies have demonstrated that the use of cognitive reappraisal can change how you view the emotional experience very quickly and even decrease the physical effects of emotion on the body. For example, anger typically causes your heart rate, respiration, and skin conductance levels to elevate, but upon reappraisal, these responses don’t spike nearly as highly.

An effective way to do this is to create a Catastrophe Scale. Form your scale of how bad things are from 1 to 10 – 10 being the worst possible thing that could ever happen and 1 being something mediocre. Refer to this scale to get a bigger picture of how bad the situation currently is.

Here are some examples:

Getting caught in a rainstorm while on your way to work
Kid fails a test at school
Work presentation doesn’t go as well as you hoped
Car breaks down and you’re late for work
Miss a very important business meeting or job interview
The doctor says that you have high blood pressure
Broken limb and it interferes with work
Losing a close relationship/marriage/friendship
Someone you love dies
The whole family dies in front of you and having to witness it in a war-torn country

Obviously, the circumstances surrounding all of these can be personal to you. But the point of a catastrophe scale is to step back and see the bigger picture and use it as a reference point whenever times call for it.

March 6, 2018/0 Comments/by Ritualize

Employee health, Health, Health and Wellbeing, Mindset

Get Your Game Face On

Athletes regularly practise mental rehearsal, or what we like to call mental sculpting before a competition, and in little breaks during a competition. The top tennis players in the world use their mental strength to help them succeed. In fact, Serena Williams considers the game of tennis is 70% mental. Below is a list of positive statements which Serena Williams writes down and reads before and during the match.

“My good thoughts are powerful”
“My only negative thoughts are weak!”
“Decide what you want to be, have, do and think the thoughts of it.”
“Hang on to the thought of what you want. Make it absolutely clear.”
“Positive thoughts”
“You will look at balls”
“You will move up”
“You are #1 (No 1)”
“You are the best”
“You will add spin”
“You will win WIMBLEDON”

This approach can be used by anyone in their daily lives, not just athletes. One way we can do this is by thinking “what is my best self?” and presenting that version of yourself. You can ask other people, friends or family, when they have seen you at your best and then create this best version of yourself. The You that is positive, the You that is open, friendly and welcoming to others, the You that is focussed and determined. You can also select a role model who has the traits you could benefit from in your own life. This could be a sporting star, an actor, activist or even your neighbour. Write down the traits you admire and if you are in a situation where you need them, ask yourself, what would they do in this situation?

The idea is to then use this lots of times throughout the day. Before you have a meeting at work or are one on one with someone, or a customer interaction. Just give yourself 20 seconds of space to say “Ok, what is my best self”, and visualise it. What are the emotions, the body language and the intention that you’re going to bring to the conversation? Emotions are contagious, so by doing this regularly throughout the day, you will actually improve your level of interaction and it will have a positive impact on those that you interact with. Plus you will notice that your performance level goes up.

The single most important time to do this Game Face or Mental Sculpting ritual is when you come home. It’s easy to bring the stress of the day home with you if you don’t consciously switch your mindset. Before you go into the house, just sit outside and for 20 to 30 seconds just say to yourself “What part of me does me or my partner, or my kids or my parents want to see?”

Just do that visualisation, walk in with intention around your emotions and notice how that will impact positively on your friends and your family.

February 27, 2018/0 Comments/by Ritualize

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Finding the Silver Lining

Get Your Game Face On

Finding the Silver Lining

Get Your Game Face On

Finding the Silver Lining

Cognitive Reappraisal is:

Get Your Game Face On

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