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Mental & Emotional Well-Being Kit for the Coronavirus Crisis
- 1. Mental & Emotional Well-Being Kit Helene Content Genius Jasper Millennial Coach Lukas Millennial Coach
- 2. Who are we?
- 3. “Amplio envisions a stress-free world where we empower you to live your best life.” We provide coaching for high-performance millennials.
- 4. Online Courses for Self-Study Individual Coaching
- 5. Goals of this Session Summarize the major issues we’re facing now and how they affect our well-being Provide best practices & methods for tackling your everyday life Give you next steps you can take to stay well during the crisis
- 6. ● New work environment ● New productivity challenges What challenges are we facing? Home Office & Productivity ● Old lifestyle not possible ● Building up new day-to-day life New Routines ● Mental & emotional issues amplified due to isolation ● Uncertainty, imposter syndrome, anxiety Psychological Hygiene
- 7. Background: Feeling “strange” is natural! Further Reading: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2889690/ ● Real interactions trigger happiness hormones much more than virtual interactions ● Lack of social interaction is proven to make you unhappy ● By default, your mood will go down when not surrounded by others
- 8. Further Reading: https://www.psychologytoday.com/us/blog/changepower/201009/routines-comforting-or-confining ● A new routine can cause irritation, low self-esteem, and create anxiety ● We need certain healthy routines and rituals to be happy Background: Feeling “strange” is natural!
- 9. Further Reading: https://www.verywellmind.com/negative-bias-4589618 ● Our brain amplifies bad news, which was a evolutionary tool protecting us from enemies ● These days, we’re surrounded by negativity, so implicitly this affects our mood Background: Feeling “strange” is natural!
- 10. Background: Downsides of Working From Home Further Reading: https://en.blog.doodle.com/2020/03/16/prolonged-remote-work-in-a-coronavirus-world-3-major-pitfalls-and-how-to-avoid-them/ 1. Detaching 2. Feeling lonely 3. Communication Sound familiar?
- 11. Our Struggles 1. Social Life 2. Sports 3. Economic uncertainty 4. Self-discipline 1. Contact with family 2. Working from home 3. Anxiety future 4. Structure and Self-discipline 1. Loss of motivation 2. Feeling of inertia/numbness 3. Lack of social interactions 4. Uncertainty
- 12. Let’s talk about Solutions 😊 Home Office & Productivity Let’s talk solutions 😊
- 13. Home Office & Productivity ● Hand-write a to-do list Use an “old school” notebook to add daily to-do-lists and tasks. Even the smallest things! ● Why? ○ Handwriting sticks more to our memory than typing ○ Screens make unhappy. Detox as much as you can ○ Triggers both half of the brain ○ Ticking off makes happy ● How? ○ Write down even minor tasks, e.g. shopping or WhatsApping a friend Further Reading: https://www.itssimplyplaced.com/hands-made-writing/ Home Office & Productivity
- 14. Home Office & Productivity ● Start your working day with a smooth (video)-call Before doing tasks for yourself, start everyday with a (video-)call ● Why? ○ Humans need real interactions ○ Boosts endorphins & wakes up ○ Replaces the office chit chat in the morning ● How? ○ Choose an “easy” call, in which joking is appropriate (... so not a pissed client 😊 ) Further Reading: https://www.bbc.com/news/business-40415555 Home Office & Productivity
- 15. Home Office & Productivity ● Turn off your notifications A no-brainer, even in times w/o Corona (no vibration mode either!) ● Why? ○ Working at home and being surrounded by your devices all the time, distractions are easier than ever ○ Focus is crucial for Productivity ○ Important things always give reminders ● How? ○ Use the famous “do not disturb” mode Further Reading: https://hbr.org/2019/03/stop-letting-push-notifications-ruin-your-productivity Home Office & Productivity
- 16. Home Office & Productivity ● Dress nicely, as if you would go to the office Don’t just not wear pyjamas, but purposely put on office clothing ● Why? ○ Boosts confidence ○ Gives routine ○ Creates a business-feeling ○ The other side of the (video-)call can hear how you’re feeling! ● How? ○ For important (video-)calls, put on your nicest shoes ○ Have a blazer ready that can be put on easily Further Reading: http://psychlearningcurve.org/dress-to-impress/ Home Office & Productivity
- 17. Home Office & Productivity ● Schedule everything in your calendar Hold yourself accountable and plan your private to-dos as well ● Why? ○ Set boundaries when you’re not available ○ Separate work and leisure (more important than ever!) ○ Creates the feeling of structure ○ Gives “light houses” for the day ● How? ○ Just use your calendar 😊 Further Reading: https://www.thinkwithgoogle.com/marketing-resources/organizational-culture/work-from-home-tips/ Home Office & Productivity
- 18. Home Office & Productivity ● Home Office Hacks by Lukas Boost your home office game! ● Why? ○ Be highly professional & leave a good impression ● How? ○ Use a front light (brightens up your face) ○ Pimp your background (pictures, etc.) ○ Use a pedal you can put under the table (keeps your body moving) Further Reading: http://psychlearningcurve.org/dress-to-impress/ https://nymag.com/strategist/article/best-under-desk-ellipticals-cycles.html Home Office & Productivity
- 19. Home Office & Productivity ● Set goals & quick wins Apply adequate goal setting techniques to boost your social, work and home productivity. ● Why? ○ Setting goals is linked with self-confidence, motivation, and autonomy ○ Setting goals boosts overall happiness ○ Writing them down result in being more successful in achieving them ● How? ○ Give our goal-setting course a go Further Reading: https://amplio-coaching.com/goal-setting/ https://www.psychologytoday.com/us/blog/the-moment-youth/201803/goal-setting-is-linked-higher-achievement
- 20. Let’s talk about Solutions 😊 Home Office & Productivity New Routines Let’s talk solutions 😊
- 21. New Routines ● Stay in the now | Mindfulness Be aware of the present moment and don’t cling to the past ● Why? ● Reduces stress & anxieties ● Boosts emotional health ● Generates kindness ● Improves sleep ● How? ○ Practice mindfulness during the day ○ Build up your meditation and be patient ○ Try apps: Calm, Headspace, WakingUp Further Reading: https://www.healthline.com/nutrition/12-benefits-of-meditation#section5 New Routines
- 22. New Routines ● Revamp your habits and adapt them to the current times Design a life that suits the current times and underpin that life with solid habits. ● Why? A paper published by Duke University found that more than 40% of the actions people performed each day weren’t actual decisions, but habits. ● How? Use healthy habit-setting techniques Further Reading: https://www.businessinsider.com/the-lazy-way-to-quit-bad-habits-2016-4?international=true&r=US&IR=T New Routines
- 23. New Routines ● Create effective To-Do Lists Every night, make a To-Do List for the next day. ● Why? ● Get a dopamine shot for every task completed ● Organises your tasks ● Makes your tasks more manageable ● Makes you feel more grounded ● How? Grab a piece of paper and a pen and start jotting down your tasks. Further Reading: https://www.theguardian.com/lifeandstyle/2017/may/10/the-psychology-of-the-to-do-list-why-your-brain-loves-ordered-tasks New Routines
- 24. New Routines ● Start a gratitude journal. Yet again, start writing! ● Why? ○ Expressing gratitude and writing down your daily achievements release endorphins and creates self-esteem ○ Gratitude is constantly ranked as one of the best well-being tools ● How? ○ Write down small things you’re grateful for: the friend that just WhatsApped you, the food you’re cooking, or the sunshine ○ Use a guided diary, or just write down on any paper. Further Reading: https://positivepsychology.com/gratitude-journal https://www.bustle.com/p/the-6-best-gratitude-journals-7800678/ New Routines
- 25. New Routines ● Turn FOMO into JOMO. Setting up a routine is crucial, but try to stay away from social media comparisons. Try the “joy of missing out”. ● Why? ○ There is no need to build up completely new things and work on stuff “you always wanted” ○ It’s OK to slow down life ○ There is nothing that “needs to be done” ● How? ○ Have free evenings. Every day 30min of Digital Detox. Further Reading: https://time.com/4793331/instagram-social-media-mental-health/ New Routines
- 26. New Routines ● Practice smiling. A few seconds of smiling tell your brain you’re doing fine. ● Why? ○ If you smile (even when it’s fake!), your brain assumes you’re experiencing something nice and rewards you with feel-good hormones ○ A “quick win” for happiness ● How? ○ Buddhist half smile: As the first thing after literally waking up, fake-smile for a few seconds ○ This sets your brain up for a good day Further Reading: https://www.nbcnews.com/better/health/smiling-can-trick-your-brain-happiness-boost-your-health-ncna822591 New Routines
- 27. Let’s talk about Solutions 😊 Home Office & Productivity Psychological Hygiene Let’s talk solutions 😊
- 28. Psychological Hygiene ● Challenge these personal struggles constructively Practice the CTFAR model to challenge negative thoughts ● Why? ○ Structure ○ Proven effective ○ Clarity ● How? ○ Learn this model on our website ○ Write the CTFAR on a paper ○ Practice ○ Use our course to master CTFAR modelling Further Reading: https://www.headspace.com/blog/2016/12/27/breaking-routine/ Psychological Hygiene
- 29. Psychological Hygiene ● Don’t give the imposter syndrome power over you. It can be triggered by the times we are living in ● Why? Imposter Syndrome is experienced by 70% of millennials. It impedes them from performing to their full potential ● How? - among others ○ Share & Care ○ Document & Reflect ○ Go the extra mile ○ Failure sharing! Further Reading: https://www.amplio-coaching.com/millennials-imposter-syndrome/ Psychological Hygiene
- 30. Psychological Hygiene ● Embrace anxiety and learn to cope well with it. Anxieties are always present in our lives but can be intensified by the time we’re living in ● Why? ○ Physical negative effects (affect immune system) ○ Mental negative effects (Depression, Concentration) ● How? - among others ○ Understand a life event ○ Use coping mechanisms ○ Develop your change skills ○ Coping with Anxiety course Further Reading: https://hbr.org/2019/03/stop-letting-push-notifications-ruin-your-productivity https://amplio-coaching.com/coping-with-anxiety Psychological Hygiene
- 31. Psychological Hygiene ● Do actual “hand work”. Start with crafting! ● Why? ○ Since most of our work is virtual and “somewhere out there”, it’s good to create actual stuff ○ Helps to live in the moment ○ Boosts attention in phone and video calls ○ A basic happiness hack! ● How? - among others ○ Knitting (weareknitters.com) ○ Coloring ○ Making bracelets ○ … and much more! Further Reading: https://well.blogs.nytimes.com/2016/01/25/the-health-benefits-of-knitting/, https://www.beaumont.org/health-wellness/blogs/health-benefits-of-coloring-for-adults Psychological Hygiene
- 32. Resources & Checklist You’ll receive the resources and checklist in your email inbox after the webinar! Please register at amplio-coaching.com/wellbeing-kit and CONFIRM that you want to receive emails from us. Resources & Checklist
- 33. 149€ 0€ Let’s create well-being together We’re here to support you. You’ll receive the coupon code via email. Let’s create well-being together. 297€ 0€ Online Courses Coaching
- 34. Thanks and Stay Safe! Please do us a huge favor! https://tinyurl.com/amplio-coronakit Send us your phone number and we will add you to the group. ● Tips ● (Video) Chats Thanks and Stay Safe!