Innovation Women - Stress Less, Sleep More: How to Create a Calming Quarantine Routine
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This webinar focuses on stress and sleep and how we may be able to improve both during an unprecedented time. Aileen Axtmayer will help you gain a better understanding of how these areas are being affected and influenced by one another. You’ll foster your ability to give yourself compassion, and the reassurance that you are not alone. We’ll cover specific, evidence-based, practical strategies so you can move from feeling overwhelmed to armed with simple tools to try. You’ll learn: · Some of the physiological reactions that quarantining can elicit in the mind and body. · Specific strategies to address stress and sleep from multiple angles, including nutrition tips, technology usage hacks, and mindfulness exercises. · How to make small but impactful changes that can last, no matter what your life looks like.
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Innovation Women - Stress Less, Sleep More: How to Create a Calming Quarantine Routine
- 1. InnovationWomenSpeak! W E B I N A R S E R I E S
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- 8. WebinarAttendeeScreen Ask a question Slide viewing area Usertabs • Ask a question • Attachments or links • Voteon polls • Rate this webinar Audio help
- 9. TODAY’S FEATURE AILEEN AXTMAYER Founder at Aspire with Aileen StressLess,Sleep More: How toCreate a CalmingQuarantineRoutine
- 10. Stress Less, Sleep More: How to Create a Calming Quarantine Routine AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM
- 11. Agenda • Introduction + Checking In • Stress, sleep, and strategies for both • How to create healthy habits that stick • Questions from you! AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM
- 12. • Villanova University, BA in Psychology • Northeastern University, MS in Counseling • 12+ years of career coaching • Integrative Nutrition Health Coaching and 200 Hour Yoga Certifications • One-on-one coaching + workshops Helping exhausted professionals restore their energy, feel their best, and do what they love. AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM Career Coach + Corporate Wellness Speaker
- 13. AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM
- 14. What is stress, really? • Eustress vs Distress (and chronic stress) • Stress vs. anxiety AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM
- 15. AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM
- 16. Unprecedented times • Basic needs + safety being impacted • This is temporary • Give yourself grace (vs. comparative suffering) AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM
- 17. How would you rate your stress levels, on average? AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM
- 18. So, how are you? Common experiences… • Weird dreams • Less sleep than usual… or more! • Inability to concentrate, and/or think creatively • Mood swings • Craving all of the carbs and constantly hungry • Brené Brown: Over/Under-Functioning Tendencies AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM
- 19. AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM
- 20. Sleep • 40% of US adults are sleep deprived in normal times ◦ May be sleeping more because you’re so tired from being in “on” mode all of the time! • We can go 30-40 days without food… only 11 without sleep • Typical (and new COVID related) challenges: • Late bedtime (now, additional responsibilities + same amount of time to do it all) • Trouble falling asleep / trouble staying asleep AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM
- 21. On average, how much sleep do you get per night? AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM
- 22. AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM Take what you need, leave the rest!
- 23. AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM Perspective Shift?
- 24. How close to bedtime are you using technology (computer, phone, iPad, TV)? AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM This is a judgment free zone…
- 25. AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM Blue Light + Information Overload
- 26. AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM Science-Based Sleep Hygiene
- 27. AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM Nutrition • Stress depletes magnesium stores • Increased cortisol = greater appetite and carb cravings • Decreased sleep = increased hunger hormones • 90% of serotonin produced in gut!
- 28. AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM • Caffeine and cortisol • Type and timing • Overall liquid intake before bed Rethink That Drink
- 29. AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM • Brain dump • Journaling • Active relaxation + stillness
- 30. AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM
- 31. AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM
- 32. AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM
- 33. AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM
- 34. AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM
- 35. Movement • Doing what you want/need vs. “should” • Restorative yoga + nervous system AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM
- 36. AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM Practicing Gratitude • Scientifically proven! • Not pretending things aren’t hard • Use language true to you • Write down 3 things per day
- 37. AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM
- 38. Creating new habits + a self-care plan • Attach your new intended habit to something that you do automatically • Start small: “win” = dopamine hit = momentum! • Visual: where are my list lovers? • Resistance? 5-4-3-2-1 rule AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM
- 39. Stacking Ideas • Eating breakfast • Eating lunch • Eating dinner • Brushing your teeth • Opening/starting your computer in the morning • Setting a mobile phone alarm at a specific time • Keeping a visual reminder in a key location, like your computer, refrigerator, or television AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM
- 40. AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM Accountability + Action
- 41. Reality Check and Recap Life will always bring periods of imbalance – right now is an extreme example • What happens if you don’t take care of you? Let your WHY drive your behavior • Increase your self-care and value/prioritize your health Healthy habits look different to everyone • Do what works for you and is sustainable! • Small changes can have a big impact – ask for help AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM
- 42. Questions? Free Guides: • Simple Yoga Poses to Counter Sitting and Stress • 5 Foods to Fight Stress Complimentary 30-minute Consultations: • aileen@aspirewithaileen.com AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM
- 43. Sources 1. Psychological Stress and the Human Immune System: A Meta-Analytic Study of 30 Years of Inquiry: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1361287/ 2. Sleep deprivation: Impact on cognitive performance: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/ 3. Why We Sleep, Matthew Walker, PhD 4. Brené Brown Podcast: https://brenebrown.com/podcast/brene-on-anxiety-calm-over-under- functioning/ 5. https://www.developgoodhabits.com/building-habit-stacking-routine/ 6. https://www.wellandgood.com/good-advice/how-to-break-bad-habit-mel-robbins/ 7. https://www.developgoodhabits.com/reward-yourself/ AILEEN AXTMAYER | WWW.ASPIREWITHAILEEN.COM
- 44. T H A N K Y O U !
Editor's Notes
- Welcome to Innovation Women Speak! Webinar series. I’m Bobbie Carlton, the founder of Innovation Women. Innovation Women is a visibility bureau for entrepreneurial, technical, and professional women. We connect women with speaking opportunities and we connect event managers with awesome speakers, who just happen to be women. Our mission is to eliminate the all-male all-stale all-pale panels you see so often at industry events. <next slide>
- Innovation Women is… <next slide>
- Innovation Women is so much more than a traditional speakers bureau. Event managers can search the database for free and speaker pay $100 a year to become a member. <next slide>
- We recently rolled out a number of new features. <next slide>
- If you’d like more information on Innovation Women, check out our website. For our webinar attendees, we have a special offer of 20% off your first year until midnight tonight. It’s coffee money! The membership will actually only cost you the same amount as buying a couple of starbucks visits every month. Before we go to today’s feature, I’d like to give a plug for our next webinar and encourage you to sign up… <next slide>
- Our webinar series includes themed months this year for our speakers to apply to. June’s theme is visibility, and we post the calls for speakers on our own platform. The deadline to apply for the June 24th webinar is May 24th. Keep an eye out for these opportunities on the site and in the newsletter. Apply on innovationwomen.com <next slide>
- Before we get started with today’s presentation, I would like to encourage everyone to register for our next webinar. On May 27th Desiree will be presenting “Building Your Resilience With Positive Thinking Tools”. You’ll learn: Three factors that affect our ability to be resilient if we let them overtake us. Three positive thinking strategies to combat those factors. Three simple activities that you can do right away to increase your positivity and optimism on a daily basis. You can register for this webinar in the attachments tab. <next slide>
- This is an annotated version of your screen. Below the video viewing window, there are tabs. The default tab is “Ask a Question”. You can type in a question, or comment at any point during the program. The “Attachments or Links” tab is where you’ll see documents and links from today’s speaker -- and the link to sign up for our next webinar - you can download the attachments at any time during this webinar, and from the recording. The tab called "Rate This” helps us determine what you like. We read all the feedback so feel free to let us know what you think. Polls or Vote tab is where you’ll see Kirsten’s poll – she’ll ask you a question and you can answer it right on the screen. And, you can enlarge your screen to view it in full-screen mode. If at any time you need audio help – feel free to click on the Help button at the bottom of the screen. And, today’s webinar is being recorded, so if you’d like to view this webinar again you will be able to through the link we send you in an email after the webinar. Now – on to today’s presentation. <next slide>
- With us today is Aileen Axtmayer –Aileen is the founder at Aspire with Aileen. She helps exhausted professionals restore their energy so they can feel like their best selves and do more of what they love. She believes that happiness in our careers can make us healthier, and, being healthier can enable us to thrive in our jobs. For those listening – please note you can ask a question at any time. We’re very excited to have you join us Aileen…and I’ll turn it over to you now. <next slide>
- This webinar focuses on stress and sleep and how we may be able to improve both during an unprecedented time. Aileen Axtmayer will help you gain a better understanding of how these areas are being affected and influenced by one another. You’ll foster your ability to give yourself compassion, and the reassurance that you are not alone. We’ll cover specific, evidence-based, practical strategies so you can move from feeling overwhelmed to armed with simple tools to try. You'll learn: · Some of the physiological reactions that quarantining can elicit in the mind and body. · Specific strategies to address stress and sleep from multiple angles, including nutrition tips, technology usage hacks, and mindfulness exercises. · How to make small but impactful changes that can last, no matter what your life looks like.
- When we're happier in our careers, we're healthier, and when we're healthier, we're able to thrive at work. Learn how to keep this in mind and take care of yourself no matter how busy you are. Disclaimer – this is not an exhaustive list of ways to manage/approach this, only a short amount of time! Some things will resonate, others won’t – have to feel out what works for you. I'll cover: what lack of sleep/chronic stress does to us + strategies for improving both (including nutrition, technology usage hacks, meditation/breathing, and more).
- Context of today, this is what I want to emphasize Stressed? Don’t sleep well. Don’t sleep well? Body feels stressed. And vice versa. Little changes can lead to big differences in both.
- Eustress occurs when the gap between what one has and what one wants is slightly pushed, but not overwhelmed. The goal is not too far out of reach but is still slightly more than one can handle. This fosters challenge and motivation since the goal is in sight. Stress is a thought, a perception of a threat, even if it is not real. Anxiety one of the most contagious feelings – not talking about diagnosed anxiety today
- Brain is burning energy 10x faster than usual https://www.instagram.com/p/B--LlITBUDM/ Know that this is temporary and that you’re in a chronic stressed state Be kind to yourself – self-compassion, change expectations on self and others, #1 priority is being okay Self-care means taking action to hit the problem at its source. It’s similar to the idea of problem-focused coping in psychology. Rather than dealing with the emotional side effects of a stressor or problem, you go to the source in order to help yourself in the long run. This means doing things that may not make you feel great in the moment but will improve your health in the long run. Self care vs self soothing – do both!
- POLL feature in Brighttalk Self Check in: 1 is Buddha 10 is Constant Chaos
- Focus? Brain shuts down that part!! If running from a lion, not important to be able to think of what’s for dinner…. Survive. Planning / complex thinking is shut down – basic Inability to think about goals etc – same idea Brene brown – over functioning vs under functioning – we all have patterned ways of dealing w/ stress and anxiety
- Lack of sleep ups your cortisol levels – stress, and a study showed lack of sleep can change gene expression in more than 700 genes and increases activity of genes linked to inflammation – only takes one week of getting too little sleep… so already feel lots of stress in your day? Cortisol up and then no sleep increases too… Stressed? Don’t sleep well. Don’t sleep well? Body feels stressed. And vice versa. Little changes can lead to big differences in both. Sleep -- saving files to a hard drive, clearing toxins, memory consolidated and stored… more productive Productivity stats -- Sleep on it – all languages (productive at the thing you’re working on, or w stress just going to cycle in mind so let it go)
- On average 6.5/night – very big decrease in last 60yrs We need 7-9, but all different. Less than 1% of population that can thrive on less, so your odds of being struck by lightning are higher than the odds that you’re that person -- we do have a sleep chronotype that’s genetic, some wake earlier some night owls, but we perpetuate and exaggerate these w lifestyle habits. Share main reasons re: not getting more. Up late doing work? Up late finally decompressing after doing work? Trouble actually falling asleep? Jot that down too.
- “Don't let perfect be the enemy of good.” – sharing a bunch, take what resonates and feels doable for you, one thing at a time… Mind– meditation, more sleep more productive Body: Sleep!! Workouts food Soul: ikigai – if so busy are you doing things that align?
- https://www.health.harvard.edu/blog/strategies-to-promote-better-sleep-in-these-uncertain-times-2020032719333 Shift perspective – instead of focusing on just scary stuff that happens if you don’t sleep, or what you won’t be getting done by shutting down, think about all the good that happens when do… think of it as productivity! Working on your physical and mental health, truly… everything else you do will be more efficient w sleep. Lowers blood pressure, regulates insulin and blood glucose levels, immune system + healing Best practices to look like this kiddo: fall back in love with it – no “sleep when you’re dead” – prioritize it consistently!! Set an alarm for bedtime? Cortisol release at 10pm, so aim before then so no second wind….
- Self-report on handout: be honest! Judgment free zone.
- zoom exhausts – less face time! Nature / sunlight - Forest bathing According to a work-life integration study, I talked about here, we check email and instant messaging, on average, every 6 minutes. Outside of your mealtime, find 15 minutes each workday to unplug and then work your way up to an hour per day if you can. Turn your phone on airplane mode and take the time to breathe deeply, smile and stretch. Best practices 2: blue light + 170 newspapers/day + comparison game + reactive right in AM and right before bed – boundaries for mind + body Prioritize work you’re doing to try to have less tech the later it is (write paper on computer first, then do reading in hard copy book before bed)
- Best practices 3- Routine. Temperature (brain needs to drop 2-3 degrees to initiate sleep_. Easier to fall asleep when too cold vs too hot – summer night no AC you know it! Bath – thermal dump, 68 degrees or lower
- Stress increases the hormone cortisol which: Makes our bodies crave carbohydrates and increases appetite (fast energy) No refined sugar, simple carbs solo … don’t eat too late, don’t go to bed hungry. No sleep? Want more carbs etc and same w stressed Refined sugar/simple carbs cycle -- don’t go hungry or too full. Hangry blog post – avoid slump and spikes, avoid more inflammation/cortisol in body/eat anti-inflammatory to counter stress/sleep– 90% serotonin in gut + plan In the face of chronic stress, insulin increases. This drives the relentless metabolic dysfunction that leads to weight gain, insulin resistance and ultimately diabetes. makes our bodies store fat around the midsection (even if you don’t eat more! When you’re stressed, your adrenal glands release hormones like adrenaline and cortisol that flood your system, raising your heart rate, increasing your blood pressure, making your blood more likely to clot, damaging your brain’s memory center, increasing belly fat storage and generally wreaking havoc on your body.
- Trouble sleeping? Look at timing of caff: ½ life. Caff genetics/processing: hypo, hyper, normal. Tune in! MATCHAAAA – L-theanine - .Cut off by 2pm. Sleepy teas – potions etc Tart cherry – magnesium
- Trouble falling asleep, mind racing? Middle of the night wakings, can’t turn brain off? Mind reeling interfering? Brain dump : journal by bed!!
- Clinically proven to help w both stress and sleep (and a million other things!) - (only 8 weeks can change neuropathways in your brain!) –
- Meditation vs mindfulness –…grounding activities. Tapping app free meditations on https://palousemindfulness.com/ Meditation Guided/Solo Walking/Tapping Breathwork Stress- perceived vs real, pot of water boiling – create more space between stimulus and response… Expectations-- Isn't about not thinking/clearing mind – frustrating if expect that (car analogy)… Trying to fall asleep tame horse…. Blue sky – don’t try to get it, just allow to happen and clouds to pass Reframe and redefine – urgency, always? Employer/Professor or your own expectations? Gender- work twice as hard etc Analogy Underlying calm Guided meditation https://youtu.be/G-w6dKWBypI Wild horse Underlying calm https://youtu.be/DmqI1u72QLU Guided 10 min w Andy https://youtu.be/oVzTnS_IONU
- Breathing – belly, gets out of fight or flight… turns on PNS
- Box breath 4-7-8 proven to reduce stress and hlp with sleep- double win!
- Stretching/moving your body - Restorative poses vs high intensity workout at night esp raising cortisol. BUT if you have anxiety often feel a need for output of that energy: a place to release it. Check in w yourself to see what you need and know it may change day to day / month to month / season to season! Look up lymphatic shake and lion breath, yoga w/Adrienne restorative or for sleep Breath to movement…. HIIT vs calming practice. YOU decide what your body needs, and what can be done. Dopamine from workout, but assess your body and cortisol levels “Simple Yoga Poses to Counter Sitting and Stress” Reset nervous system Peloton – free
- Recording our emotions decreases activity in the amygdala, the part of the brain attached to strong emotions.2 Whether your goal is to reduce anxiety or increase gratitude, giving thanks in written form can lead to a calmer outlook during this stressful time.3 For 10 weeks, participants wrote a couple of sentences about anything for which they were grateful. After writing their gratitude lists, they recorded “their moods, coping behaviors, health behaviors, physical symptoms, and overall life appraisals.” The findings suggest that writing what we are grateful for improves optimism and, coincidentally, increases the amount of time the participants in the study physically exercised. --- Stress side: gratitude is simple way: 3/day – brain can’t focus on the negative and positive at same time. Smiling tricks your body into happy mode. Ask yourself which activities you can do to build self-trust and confidence (Nailing a challenging pose in yoga? Spending time with people who celebrate you as you are?).
- Research has shown that 40% of your day is spent in autopilot. When you’re on autopilot, you’re operating solely out of habit. Your brain wants to protect you. It wants to keep you safe. It does this by keeping you from doing anything that feels scary, hard, or uncertain. It takes from twenty-one to sixty-six days to create a permanent habit Seinfeld gave a simple piece of advice: Set aside time every day to create new material. The key here is to never miss a day, even if you’re not in the mood. (Sounds like familiar advice, right?) At the start of every year, Seinfeld hangs a one-year calendar on his wall and makes a big red X on the calendar for every day he writes new comedy material. He doesn’t have to write a lot of material every day. What’s important is to do something every single day, without fail. His focus is to never break the chain. Marking X’s on a calendar encourages you to complete your desired task every single day. The more you look at an unbroken string of red X’s, the more compulsion you’ll feel to get over any initial resistance and force yourself to get started. Completing your habit stacking routine is an accomplishment, and it should be rewarded as such. Giving yourself a reward can be a great motivator to complete a daily routine. This can include anything, like watching your favorite TV show, eating a healthy snack, or even relaxing for a few minutes. 54321 -- Create a doable daily goal that can be achieved no matter what happens, and don’t let yourself be talked out of it. Perhaps you’ll set a small goal where you only complete two or three actions. The important thing is to set a goal that can be achieved even when you have an off day.
- A trigger should be easy to complete. If an action is challenging (even if it’s something you do daily), then you decrease the effectiveness of the trigger. For instance, even if you exercise regularly, it’s a mistake to use it as a trigger because you might occasionally miss a day. After I pour my cup of coffee each morning, I will meditate for one minute. After I sit down to dinner, I will say one thing I’m grateful for that happened today. When and where you choose to insert a habit into your daily routine can make a big difference. If you’re trying to add meditation into your morning routine but mornings are chaotic and your kids keep running into the room, then that may be the wrong place and time. Consider when you are most likely to be successful. Don’t ask yourself to do a habit when you’re likely to be occupied with something else.
- Having an accountability partner with whom you share your breakthroughs, challenges, and future plans is a great way to get a kick in the butt whenever you feel a wane in motivation, and someone you can confide in whenever you have a challenge that requires a second opinion. Check in mind, body, soul. If you don’t, who will?? What's ONE thing you can commit to doing differently tonight/tomorrow/this week? creating a self care plan Work Physical Fitness Emotional Life Relationships & Community For each area above, write down the activities or strategies that you can call on, that are authentic to you and contribute to your wellbeing.
- Know that sometimes you WILL be out of balance – be kind to yourself, do the best you can but make sure there’s a finite end (example: DC career trips, spoil w pre-made smoothies, The key is to notice make that a conscious choice – awareness then action Ask for help!! HANDOUT - PICK one to start with– based on what you’ve learned today / reflecting on yourself, what is one thing you can do to tweak things that feels realistic? Take a few minutes to complete the handout. Let’s share– who can give an example of one action item they’re committing to? Best practice that has worked for you?
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