Do what you say and say what you do
Say what you do and do what you say A good team is built on human foundations of trust, solidarity and respect One of the biggest stressors in the workplace, as our analyses show, is the “promise” also known in scientific circles as the Say/Do ratio. The Say/Do ratio is a concept that reflects the consistency between our words and actions. It represents the extent to which we keep our promises and commitments. When our Say/Do ratio is close to 1:1, it means that we consistently deliver what we say we will do, thereby building trust and reliability. Improving your Say/Do ratio involves consistently aligning your words with your actions: doing what you say and saying what you do Be aware of what you promise or commit to. Make strong promises that you keep to yourself. Prioritize agreed tasks and obligations. Communicate openly. Monitor your actions and adjust if necessary, keeping the other(s) informed. If you fall short, learn from it. Consistency Remember that consistency builds trust and a high Say/Do ratio promotes reliability and credibility, which will help you and your colleagues experience less stress at work.
6 lifestyle tips for a brighter mood
6 Lifestyle tips for a cheerful mood “A healthy lifestyle can counteract depression!”Stephen Ilardi (Researcher University Kansas.) But how do you start with this? The American psychologist Stephen Ilardi drew up a 6-step plan based on various insights to get started with this! Medicines, talking, brain implants, … Stephen Ilardi is convinced that we as modern humans can live without it if we start living more to our nature. In his book ‘The Depression Cure’ he describes 6 lifestyle rules known as ‘Therapeutic Lifestyle Change’. Stephen is convinced that by combining these insights, you can get out of clinical depression on your own. Research at our own university confirmed the effectiveness of TLC. After all, the individual steps of the plan are based on thorough research. FEED YOUR BRAIN Omega-3 fatty acids are the building blocks of our brain. These are largely found in oily fish, nuts, and leafy vegetables. Ilardi also recommends an omega-3 supplement in your daily diet. DO SOMETHING Make sure you don’t have time to worry! Make sure you have nice company or a meaningful activity! Do you catch yourself worrying? Write your thoughts down and actively direct your attention to something else. MOVE Exercise is a great medicine for depression! It activates the production of neurotransmitters in the brain and stimulates the growth of new connections. When you sit on a chair all day, 3 x half an hour of brisk walking a week can do great wonders! FIND THE SUN Anyone who can enjoy the sun every day produces sufficient serotonin, melatonin and Vitamin D. These substances take care of your biological clock and ensure a healthy sleep! So go outside! CONTACT PEOPLE Anyone who feels lonely gets sick! Depression causes you to lose the appetite for company and therefore prefer to be alone. Break that vicious circle! Buying a pet can be a good start! SLEEP Sleep problems and depression are directly linked! So make sure you have a healthy sleeping pattern! Avoiding caffeine, nicotine and alcohol can help with this. Take care of your biological clock! Source: Stephen Ilardi, The Depression Cure. Six steps to get rid of your depression without medication
Reduce stress by eating
Reduce stress by eating! It is almost inconceivable that you are never exposed to stress. To prevent this stress from becoming chronic and driving you towards burnout, a proper diet can certainly help you. Yet nutrition as a supporting element of recovery still receives too little attention. Although it can never be the only solution for stress or burnout complaints, it is an important component to get a grip on this. Food to avoid in case of stress complaints and burnout Sugar: a lot of sugar – due to the fast insulin response – throws your blood sugar level and therefore your energy level out of balance. But also sweeteners and therefore all foods that contain sugar: cane sugar, granulated sugar, corn syrup, glucose (syrup), fructose, HFCS, milk sugar, soft drinks and concentrated fruit juices. Caffeinated drinks: They increase your already elevated cortisol level and increase a feeling of stress or edginess. All industrially processed food products. Too much saturated fats, including trans fats and processed fats such as in cookies and pastries. Foods to which you are hypersensitive or addicted. Alcohol, nicotine and stimulants should of course be avoided. Recommended food for stress and burnout ‘Eat fresh, organic, pure and natural’, that is a guideline that you should always use. If you neglect this, your defenses will also disappear and you will be more susceptible to negative stress. Minerals: Calcium, magnesium, sodium and potassium are macro elements. Magnesium is the anti-stress mineral because it has a relaxing and calming effect on muscles and blood vessels. The balance between calcium and magnesium ensures the balance in the body of tension and relaxation. Magnesium can be found in: nuts (cashew, almonds), bananas, raisins, avocado, seeds, kelp, garlic, seaweed, shellfish, whole grains, quinoa and bitter chocolate. In addition, manganese, zinc, chromium and selenium are also important minerals for our body. Omega 3 fatty acids: These play a positive role in the regulation of serotonin production in the brain, which is important for a feeling of calm and self-confidence. Omega 3 is found in walnuts, linseed and oily fish such as salmon, sardines, mackerel, herring and eel. Green tea: This tea contains L-theanine, an amino acid with a positive effect on dopamine and serotonin, which determines your mood. Vitamin B: Different members of the vitamin B family have an impact on varying aspects of stress adaptation physiology. Persistent stress robs your B vitamins. Vitamin B can be found in beans, asparagus, peas, mushrooms, brown rice, broccoli, avocado, lentils, eggs, whole grain products, bananas, brown rice, nuts and seeds. Vitamin C: Vitamin C is crucial for adrenal function and for maintaining healthy levels of cortisol and DHEA. The balance between DHEA and cortisol plays a very important role in the prevention of burnout and other stress-related conditions. Broccoli, peppers, garlic, strawberries, watercress, blackberries, citrus fruits, tomatoes, cauliflower and alfalfa are rich in vitamin C. Phytotherapy: Phytotherapy literally means plant medicine or herbal medicine. Like homeopathy, it is a natural medicine. Certain plants are very useful against stress because they have a calming effect Nutrients to support thyroid function: The thyroid gland is the big regulator of our metabolism. Nutrients important for proper thyroid function reduce the risk of stress complications. Examples include bladderwrack (an algae found along the coasts of Europe and North America) or nutrients containing zinc, vitamins E, A, or D. Products with which you can prepare optimal anti-stress food: Plenty of whole grain products such as oats, rice (basmati or whole rice), muesli, millet, whole wheat and wheat germ, spelt, rye and also bulgur, couscous and polenta. Plenty of vegetables: especially green, red, yellow and violet vegetables and potatoes. Fruits: especially bananas, dates, figs, all kinds of berries, apple and grapes. Oily fish: organic salmon, tuna, herring, sardines and mackerel. High-quality vegetable oils: rapeseed, linseed, walnut, soybean and olive oil. Legumes: beans, lentils, chickpeas and soy. Nuts and seeds. Low-fat dairy products, little meat and little sweets.
Walking is good for your brain!
Walking is good for your brain! Regardless of the weather, it is always a good idea to leave the car at home to stretch our legs. Walking or running is not only good for the body, it also benefits our mind! Research has shown that exercise does affect our brain blood flow. Even just walking has just as much of an effect on blood flow as running. While cycling has no effect at all on blood flow! This may also explain why people can think better or feel their minds clear up while exercising. So we prefer to run or walk rather than cycle!
Endless connectivity
Endless connectivity People today have more freedom because we can connect with anyone anywhere in the world in a split second. We can work wherever we want thanks to our smart devices. But in many cases, this limitless connectivity can also bind us in an unhealthy way. Our brain is mainly divided into three parts when it comes to working and/or learning. Our reflex brain, which is a fast-moving autonomous security guard, is activated the moment there is only a hint of danger. We share this with the other animals on this beautiful planet. What is typical of humanity is our thinking brain and our archiving brain. With our thinking brain we can reflect, analyze the past and make plans and projections for the future. Our archiving brain processes new information/skills/sensations so that it frees up capacity from our thinking brain, which is limited and slow to use compared to the reflex brain. This reflection and learning process takes place day and night. With today’s endless connectivity and abundance of data, we tend to skip the archiving part because this part uses the same part of our brain as the thinking brain. This results in restlessness, stress and much lower productivity in our behavior and learning cycle. That’s why it’s important to regularly turn off your devices and disconnect from the world so that you can reconnect with yourself. Don’t let the beeps chase you! By using technology in a healthy way, with regular offline breaks, you can increase your productivity times four and halve your stress level. Most smartphones offer an overview of your ‘screen time’ use. There are also several “apps” that you can use to record and analyze your online behavior. Take advantage of these applications and try to reduce your “online time” every week. Also be aware of the amount of time you spend in front of your computer: how much of this is really necessary, and how much is just unnecessary connectivity like surfing the web or scrolling through Facebook? Source: Neuropsychiatrist Theo Compernolle – ‘Unleash your brain