SMARTfoundations - Stress management & relaxation

Happy New Year - What will you change/create? Try out this planning kit...

2010-01-09T06:35:00.000-08:00

Many of us set goals at the beginning of a new year, at our annual performance reviews, or when something major happens, and we want to assess where we are and where we want to go. Yet sometimes, even with the best of intentions, we grind to a halt with these goals. Before we realize it, weeks and months have gone by – and we still haven't achieved the results we wanted.

So how can you give yourself the best chance of successfully achieving your goals and your dreams?

One way to do this is to create a vision with an outcome that motivates you to move forward. By building a complete picture of that goal, and creating a strong internal representation of it, you can make the difference that speeds you to success.

Using NeuroLinguistic Programming (NLP) principles, which model successful people we can create a great Vision. It involves asking a set of questions that identify and clarify your intentions, actions, and thoughts, so that you can define your goal in a "well-formed" way. Why not give the following steps a try.

Step 1 – Define your outcome

Explore what you want to achieve and clarify your goal using the SMART formula and a PURE perspective.

SMART, seen below, is based on Edwin Locke’s goal-setting theory. SMART stands for:

Specific
Be specific about the outcome you want:

What, exactly, do you want to achieve?
Where do you want to be at the end of the process or journey?
Where, and with whom, do you want to achieve it?
Where, and with whom, do you not want to achieve it?

Measurable
How will you know when you've achieved your goal?
What evidence will you have? How will you measure your progress?
What will you see, hear, and feel when you achieve your outcome?

Attainable
Check to see if your goal is realistic. Do you have a good chance of achieving it?
Do you have, or can you access, the resources needed to achieve your goal?

Relevant
Is your goal in line with your priorities, objectives, and values?

Time-bound
By when, precisely, do you want to have achieved the goal?

MAKE YOUR GOAL POSITIVE. YOU CAN ALSO USE THE WHEEL OF LIFE ON MY WEBSITE TO HELP CREATE YOUR GOAL.

Step 2 – Check your current state

We sometimes don't achieve our desired outcomes because something within us holds us back, and sometimes we may not even be aware of what that is. So, until you ask yourself the right questions, you may not know that you need to change your attitude or your approach.

Here are some questions to help you uncover any hidden blocks:

What do you get if you don't achieve your outcome? Are there any physical, emotional or psychological "pay-offs" that you get if you fail to achieve your goals?
Do you need to give up or change anything to move toward your outcome?
Are there any practical limitations – for example, lack of time or resource – that may hold you back?
Are there any other circumstances that might block your progress?
Are there any actions you could take to eliminate or minimize these blocks?

Step 3 – Create a strong internal representation

Your mind cannot always tell the difference between what's real and what's imagined. So, if you create a strong internal representation of the sights, sounds, and feelings you'll experience when you achieve your goal, you can help yourself move toward that goal.

Imagine that you're creating a movie of yourself during and after you've achieved your goal. Ask yourself the following questions to help create this movie.

Sight – What do you see? Create a mental "movie" of yourself achieving your goal, running from start to end. Make sure that this is as vivid and accurate as possible.
Sound – What do you hear? What will you say to yourself? What will others say to you? Incorporate this into your mental movie.
Feelings – What do you feel? What are the physical sensations of being there, and what positive emotions are you experiencing? Add these too.

Step 4 – Create a well-formed outcome

Once you have your outcome, ask yourself these questions to explore and connect with your goal further:

How will you know when you've achieved your outcome? What are your measures of success or benchmarks for achievement? (This picks up and develops the SMART goals you set)
What resources do you need to achieve your outcome? Are other people involved? How do they need to contribute?
What will happen when you achieve your goal? How will it benefit you? Identify at least three benefits of achieving your goal.
How will achieving your outcome affect other areas of your life?
What will happen if you do not achieve your goal?
What will not happen if you achieve your goal?
What will not happen if you do not achieve your goal?

Step 5 – Integrate your outcome

Now enrich the movie you created in step 3 with the additional details you gleaned from step 4.

Imagine the place, the people, and the sights and sounds and feelings you will experience. In your mind, walk, talk, and behave as if you are there now.

After you experience your movie, return your attention to the present time, and start taking the actions now that will move you forward.

Check out http://www.facebook.com/l/78bcf;www.smartfoundations.co.uk for tips on how mental rehearsal techniques can help you achieve your goals, in particular creative visualistion and affirmations.

A SMART VISION - Eample by *Rachel Tompson*

Step 1 – Define your outcome

It is now July 1, 2010, and I've become more confident and comfortable in my role as training manager with XYZ Company. I inspire a team of 10, and we all enjoy one another's successes in delivering new courses to new clients who give us very positive feedback (on average, "highly satisfactory" ratings).

When I achieve my goal, I will have developed my management and leadership skills, and I will have spent at least one hour each week learning and applying new skills. I will have met each individual team member on a biweekly basis to stay up-to-date on each person's projects and to provide guidance and motivation.

Step 2 – Check your current state

If I don't achieve this outcome, I will still perform adequately and it will be easier to let things simply continue as they are because everyone knows what they're doing. However, the team may not achieve the average "highly satisfactory" rating from clients. The general feeling might not be inspired, energized, or motivated.

I need to create time for developing my own leadership and management skills, and time for meeting with each member of my team on an individual basis.

There are no other circumstances that might block my progress.

Step 3 – Create a strong internal representation

What will I see? A lively, energetic office.
What will I hear? Laughter; and people having fun, yet working hard.
What will I feel? Satisfaction that I can make a difference to my team and our clients.
Step 4 – Create a well-formed outcome

Q: How will you know when you've achieved your outcome? What are your measures of success or benchmarks for achievement?
A: I will know I've achieved the outcome when we're delivering results, the feedback from clients is "highly satisfactory," and team members are beating their performance targets.

Q: What resources do you need to achieve your outcome? Are other people involved? How do they need to contribute?
A: Necessary resources include time to study and to get to know team members on a more personal level.

Q: What will happen when you achieve your goal? How will it benefit you? Identify at least three benefits of achieving your goal.
A: I stand a good chance of receiving a bonus for meeting targets. I will be pleased that clients have developed their skills as a result of our courses, and this will give my work more meaning. By being a better manager, my team members will be more loyal to me, so we'll have lower staff turnover – and that's good for me because training new staff takes up a lot of time that I would rather spend developing new courses.

Q: What will happen if you do not achieve your goal?
A: We could lose our grant from the government skills development authority.

All of this helps you develop a strong, powerful, motivating and compelling goal, and makes it one that you'll work hard to achieve.*

A very happy 2010 to all - may you have great vision and achieve in your goals. To your success...

National Stress Awareness Day

2009-09-27T05:43:00.000-07:00

Wednesday 4th November 2009

Why not launch your Wellness Initiatives or reinforce your existing initiatives around employee wellness on the National Stress Awareness Day? With 1 in 5 people suffering from work place stress, this is a great opportunity for you to show you take 'Workplace Wellbeing' seriously. Take action today and reap the same benefits as other great employers. Let us support you in:

a) Improving: Employee Health and Wellbeing; Employee Engagement and Satisfaction, Brand Image, Productivity, Staff Recruitment and Retention, Customer Satisfaction and Loyalty and Service Quality.

b) Reducing: Stress, Sickness Absence Rates, Employee turnover, Recruitment Costs, Agency Cover Costs, Health-Related Employee benefits, Liability Cover and Litigation Costs.

We have some suggestions on how you can mark National Stress Awareness Day in your organisations with our great Menu of Wellness Options:

Stress management course in Hove

2009-02-26T06:38:00.000-08:00

YOU CAN CHANGE YOUR LIFE! - HEALTH AND HAPPINESS PROGRAM

6 WEEKS STARTING 5TH February 2009
THURSDAY 6.15 – 7.30
£45.00
COAST CHIROPRACTIC, HOVE

Maintain good health and well-being
Recognise the warning signs of stress
Effective skills to relax, recover and get a good night's sleep
An understanding of how small lifestyle changes can make a big difference
Use powerful cognitive techniques to change your perspective on life and work
Reduce the risk of stress-related illness
Deal with conflict and balance emotions

Set powerful goals and use the mind to:

Manage Stress
Give up smoking
Overcome Fears
Get Active
Lose Weight
Improve Relationships
Enjoy life more
Be Creative

Managing Stress and relationships

2008-12-12T11:23:00.000-08:00

Managing Stress and Relationships

It tends to be this time of year we take a long hard look at our life and consider how we can reach the mighty summit of happiness, our biggest quest. We’re done with pounding the streets in search of the the GRAIL goose fat or brandy butter. Don’t get me wrong, I was right there with you, but now I’m back on the road in search of that other elusive commodity - happiness! Quick mental note “Happiness is the journey – not the destination!”

Last year I saw an increase in clients experiencing relationship problems around finances and work politics and with all the talk of cut backs, difficult times, layoffs and performance bonus flying out of the window, it doesn’t take a fortune teller to predict next year will be similar. However, it demands certain visionary skills to recognise that professionally, SMART businesses will know talent retention is vital and personally SMART people will know making huge life changing decisions when under great stress it not a good idea.

I’ve worked with many clients who have said 2,3,4 years down the line “Did I let that relationship go too soon?” or “Could we have weathered the storm?” You see, the stress at work and dramas at home can really make us feel like we are going over the edge. With everyday problems such as financial pressures, sexual and emotional problems, complications of second marriages, issues of childcare or sickness we can see why often people decide to split up, or leave a job. When in truth these ‘big’ decisions like these should be saved for the times we feel in control and clear in our thinking.

So where to begin?

Life is changing; money is tight; the pressure feels greater; the arguments are more frequent and boy the stress is high! What can I do? Start by watching your thoughts. Often people who suffer from stress tell themselves "As soon as I finish this project, that piece of work or lose weight, get surgery, get a partner, have kids, get the kids to school, then I'll be able to relax and be happy. That is not true, what will happen is life will present you with a new set of challenges.

Also the big problem with this thinking is that you are always living for tomorrow and missing out on your life today. Life is all about change and how we respond to it, we can’t control most of the changes in life, but we can always control our response to change. To be really happy we have to let go of the ‘just around the corner’ mentality and start enjoying living our life now. Spend your energy focusing on what’s good in your life. Also ask yourself “AM I happy with my relationship with myself?” Get a little adventurous with your thinking, let yourself think you are amazing, wonderful, beautiuful, talented, sexy and resourceful…

NOW is the time to get positive, we all have an incredibly powerful mind and each of us can create a happier life if we would just stop bullying ourselves with negative thoughts! I know that sounds harsh, but let’s face it, if we took the time out to listen to our ‘self talk’ we probably wouldn’t like what we hear! Monitoring your thoughts will not only dramatically increase your ability to cope with the everyday stresses and anxieties that life throws at you, but more importantly you'll be able to handle the stresses you create for yourself!

Now is the time to laugh, hug and make love (if you are in an adult relationship) all great stress reducing activities which we tend to stop doing when we are stressed – just when we need them most! They all boosts the body’s immune system and reduces the amount of hormones, such as cortisol, that your body produces during stressful times as well producing the bodies natural ‘happy hormones’ such as serotonin.

A final thought. My neighbour has just taken in, two orphaned cats and describing them she said to me “They are beautiful, all they need is food and love, just like us all really!”

Be good to you…

Paula Pluck (Founder Smartfoundations) a company dedicated to managing your stress and improving your potential and happiness. www.smartfoundations.co.uk or tel: 07880 561075

Stress management & relaxation

2008-06-21T11:05:00.000-07:00

Want to manage stress? You're in the right place!

We offer a range of well-being programs across Brighton & Hove using Stress Management And Relaxation Techniques that promote excellent health and well-being. Our consultants will help guide you or your business to success.

Our stress management and relaxation techniques go beyond the 'quick fix' even when the problems of everyday life are up close and personal, by providing great foundations for you to:
Chill out and achieve more, Release stress and negativity..

Create work life balance
Resolve conflict
Make time for what matters
Be happier and more confident in all areas of your life

Visit http://www.smartfoundations.co.uk/