Trainers Network December 2002

1. Trainers Network December 2002 • Introductions • Keith Posner - Positive Perspective • Ian King - Hewitt Bacon & Woodrow • Scope of Work Life Balance • Liz Warhurst – Beta LTD • Toolkit to manage stress/Life balance • Sian Posner – Positive Perspective • Questions and discussion Positive Perspective

2. Work-life Balance Government Organisation Individual Positive Perspective

3. Positive Cup ½ full Specific “Affects only this issue” Unstable “It’ll pass” External “It was outside my control” Internal Take it personally Stable Permanent Global Affects everything Negative Cup ½ empty Thinking Styles ATTRIBUTIONAL STYLE Positive Perspective

4. Strong language – REFRAMING • Find alternative (positive ways) of framing these situations. • I hate my boss, he/she always shouts at me when I get things wrong.  • I’m overwhelmed by how long this is taking….. I think it’ll be the death of me.  • I always get it wrong; I should be able to juggle my work, home and social life.  • I had to pay £4000 more in income tax this year than last year.  • I can’t afford to buy Christmas presents for everyone this year; I’m really skint,   • My business is failing; nobody calls to buy my products.  • I’ll never be rich and successful, every time things start to go right, they all fall apart again and I’m back to square one.  • We’ve really messed up here, after 6 months we’ve realised that the new product we are designing is not profitable. Positive Perspective

5. Relaxation- “Seven Breathes” ROBERT HOLDEN Prepare for this exercise as you would for a normal relaxation practice. Ensure your surroundings are as conductive as possible for deep relaxation, and allow your body to become settled and still. When you feel ready, allow your mind to focus on your breathing as you perform a few rounds of relaxed breathing. Repeat the following “relax, release, let go” prescriptions to yourself as you relax. Remember to breath in relaxation and to breath out tension. 1.  “I take a long, slow, deep breath in, and the tension in my feet becomes limp. Loose and light”. “I take a long, slow, deep breath in, and the tension in my legs becomes limp, loose and light”. “I take a long, slow, deep breath in, and the tension along my spine becomes limp, loose and light”. “I take a long, slow, deep breath in, and the tension in my arms becomes loose, limp and light”. “I take a long, slow, deep breath in and the tension in my shoulders becomes loose, limp and light”. “I take a long, slow, deep breath in, and the tension in my neck becomes loose, limp and light”. “I take a long, slow, deep breath in, and the tension in my head becomes loose, limp and light”. One, two – I gently stir my body . three – I begin to stretch my body four – I begin to open my eyes five – I open my eyes. I am now fully refreshed, fully relaxed and fully alert – ready to meet the challenges of my day”. Positive Perspective

6. Life Balance Mental Physical Spiritual Emotional Positive Perspective

7. LIFE BALANCE “Adapted from Susan Jeffers “Feel the fear and do it anyway” Positive Perspective

8. LIFE BALANCE “Adapted from Susan Jeffers “Feel the fear and do it anyway” • Complete the grid to reflect your life as it is now. (Possibly look at how it has been in the last month) • In each square give yourself a score 1-10 (1= poor/10= brilliant) of how satisfied do you feel about each area? • What do you want to change? • Choose one item to change. • Can it be achieved in 5 years? Can it be achieved in 1 year? • Create and action plan. Square by square. • For those of you who finish quickly. Look to see how your action will impact the other squares on the grid. Positive Perspective

9. Action Plan Positive Perspective