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  • Swan-like leadership – a festive thought moving into 2018

    At this time of year many of us try to be the archetypal model of a swan, gracefully gliding over the surface whilst paddling like fury under the water line trying to get everything done both in the work environment and at home!  I can relate to this, especially with so many events that come one after another.

    Above the surface we may seem calm and our leadership style appears in control, but minds are racing as we try to make sure that everything is in place to ensure we can enjoy the few days off from our place of work over this festive period, whilst at the same time multi or triple tasking to do all the things for the family to make the time together special.  As minds are on ‘organisational alert,’ we risk asking the retrospective question of ‘was it worth it?’  We ask this because our minds weren’t there to enjoy it … they were on other things!  In all of this we know that this isn’t the real ‘mature’ or most effective way to live, to enjoy this season and to enjoy life as a whole.

    What should we do to avoid this trap of frenzied living?

    There are other levels in life, from deep spiritual to intense physical times.  Often these happen unexpectedly and in these times we can and do experience deep joy, a sense of perspective, a sense of peace and calm.  Frequently these times of true living are missed. When I think of life and how easy it is to fall into the ‘swan’ model, I know there is more.  There are other levels to know and live a fuller life.  I am not saying that we should ‘down tools’ and not work hard towards the good things we want for ourselves and others.  To me it is all about ‘multi-level living as opposed to triple tasking!’  Seeing clearly what is important and working with commitment and in full presence.

    In the coming year I hope to be ‘swan-like’ as I do my part to organise and put into place all resolutions, goals, events etc. I wish everyone a level of spiritual calm that puts things into perspective showing us what is and is not important, a resource that gives a deeper sense than that of frenzied paddling, leading to a sense of balance, bringing about refreshing leadership, clear decision making and a fun place to be as well as a fun person to be with.

    Wishing everyone joy whilst celebrating this special festive season and inner calm to ensuring effective and fun self leadership and leadership of others in 2018.  May all your goals and resolutions be achieved with ease.

  • Suffering from work-related stress? You are not alone!

    According to research nearly half a million people in the UK have work-related stress that is making them ill, resulting in sick leave and absenteeism.  It is estimated that 12 million working days are lost each year in the UK due to stress-related illness. (HSE.gov.co.uk)

    WHAT IS STRESS?

    The dictionary defines stress as “ a forcibly exerted influence usually causing distress or strain.”    In short stress is any factor, positive or negative that requires a response or change. Medical research recognizes that chronic ongoing stress can lead to illness, aggravate existing disease conditions and accelerate aging.  Common stressors include most aspects of life in the Western world – work related, financial, emotional and environmental, as well as nutritional factors.

    The concept of job stress is often confused with challenge. Clearly these concepts are not the same.  Challenge, if at the appropriate level, energizes both psychologically and physically.  It motivates to learn new skills and master new and more challenging job roles. When a challenge is met, we feel relaxed and satisfied, proud and perhaps even excited about what has been achieved.

    When does a challenge become stressful?  Either when the goal cannot be achieved because it looks and feels overwhelming or when demands cannot be met, due to capability and or lack of necessary resources.  Very quickly the situation can change from focused and motivated to exhaustion from trying, and the sense of ability to accomplish has turned into feelings of stress.

    WHAT ARE THE SYMPTOMS OF STRESS?

    What are the symptoms of stress?Stress doesn’t just lead to workplace absenteeism, is can cause illness in many forms. Read this blog to learn the symptoms of stress, early warning signs, and what you can do to offset stress. #stress

    Early symptoms include tiredness and lack of energy, tension headaches, and poor sleep, and even dizziness, stomach tension and diarrhoea.  When stress becomes more ingrained and bordering on or causing adrenal exhaustion, these symptoms are still evident, but stronger and more constant, and are often joined by other symptom including, sweaty hands and feet, insomnia, circulating thoughts, nightmares, inability to get back to sleep, mood swings, anxiety attacks, stomach pains, heart burn and palpitations, depression and if that’s not enough – a permanent feeling of being exhausted all the time. 

    IS STRESS MAKING YOU SICK?

    Is stress making you sick?Stress doesn’t just lead to workplace absenteeism, is can cause illness in many forms. Read this blog to learn the symptoms of stress, early warning signs, and what you can do to offset stress.

    Subjecting the body to constant stress means the fight and flight system is no longer able to turn off.  In other words your body is in a constant state of alert, whether there is danger or not.    Stress hormones adrenaline and cortisol are released which sends blood to the areas of the body that most need it including the heart and muscles in order to get you away from the immediate danger.  When the perceived fear has gone, the hypothalamus should tell the system to go back to normal, but when constantly under stress this system becomes incapable of regulation resulting in cortisol flooding the system causing the many symptoms mentioned.

    Stress doesn’t just lead to workplace absenteeism, is can cause illness in many forms. Read this blog to learn the symptoms of stress, early warning signs, and what you can do to offset stress.

    Some helpful tips for managing the body’s reaction in the early stages of stressSOME HELPFUL TIPS FOR MANAGING THE BODY’S REACTION IN THE EARLY STAGES OF STRESS:

    • Practice good sleep hygiene  – be in bed by 10.30pm
    • Make your bedroom a “no zone” for electronic devices
    • Stop using all electronic devices at least an hour before bed in order to calm the brain.  Read, meditate, take a warm bath with calming essential oils or simply share time with your family instead
    • Vigorous exercise to be completed a minimum of 2 hours before going to bed
    • Allow two hours for digestion of your last meal before going to bed.
    • Drink calming tea such as Lime Blossom, Chamomile, Lemon Melissa and or Lavender before retiring 

     

    Rachel ShackletonRachel Shackleton is an entrepreneur who owns and manages Green Key Personal Development and Green Key Health. Working with local and multinational organisations, she is a public speaker and trainer in the spheres of leadership, communication and customer excellence. She ensures sustainable productivity and profitability through healthy self-management and leadership practices, ensuring a focused and successful workforce.

  • Suffering from stress at work? 5 steps to building resilience

    According to HSE.Gov.co.uk almost one million people (976,000) in the UK are suffering from work-related stress that is making them ill, resulting in sick leave and absenteeism.  It is estimated that 12 million working days are lost each year in the UK due to stress-related illness. 

    WHAT IS STRESS? 

    The dictionary defines stress as “ a forcibly exerted influence usually causing distress or strain.”    In short, stress is any factor, positive or negative that requires a response or change. Medical research recognizes that chronic ongoing stress can lead to illness, aggravate existing disease conditions and accelerate aging.  Common stressors include many aspects of a Western lifestyle including work, financial, emotional and environmental issues, as well as a nutrient poor diet that inflicts undue stress on your physical and mental bodies.  

    The concept of job stress is often confused with challenge.  Clearly these concepts are not the same.  Challenge, if at the appropriate level, energizes both mind and body.  It motivates to learn new skills and master new and more challenging job roles. When a challenge is met, we feel relaxed and satisfied, proud and perhaps even excited about what has been achieved. 

    WHEN DOES A CHALLENGE BECOME STRESSFUL?   

    This is a bit like asking “How long is a piece of string?” As each one of us are different and unique, there cannot be a one-size fits all answer.  However, there are some aspects in the Western lifestyle and work ethic that can and do contribute to an individual suffering from work-related stress. For example, when the goal cannot be achieved because it looks and feels overwhelming or when demands cannot be met, due to capability and or lack of necessary resources.  It might, on the other hand, be caused by relationships, or more importantly poor relations with someone that you have to work with, due to their bullying, manipulating habits.  Perhaps you are working in a toxic environment due to poor or inappropriate leadership that is causing an overly competitive work environment, playing one person off against the other. Under any of these circumstances or a combination of circumstances, very quickly the situation can change from focused and motivated to mental and physical exhaustion from trying and the sense of ability to accomplish turned into feelings of stress. 

    COVID AND WORK STRESS 

    Post Covid society is going to be looking at millions of people who have been affected negatively by the lockdown processes and are now suffering a variety of mental and likely physical illnesses due to measures brought in to limit the spread, by the many governments all over the world.  Many are living under an umbrella of fear that has been working away at healthy people, slowly destroying immune capability through increasing stress caused by the fear of catching SARS-Cov-2.  Not being able to “vent steam” through sport, visiting family and friends has blocked the usual avenues of lessening impact of negative events or at least balancing them with laughter and joy through regular social contact, touching, hugging and face to face conversation in close proximity to those we love.  No one anticipated that by protecting one group of vulnerable people, you create another. A model created by the “Centre for Mental Health” last year predicted that, due to Covid, around 8.5 million adults and 1.5 million children in England alone will need support for anxiety, depression, post-traumatic stress disorders and other mental health difficulties in the coming months and years. 

    WHAT ARE THE SYMPTOMS OF STRESS? 

    Early symptoms include tiredness and lack of energy, tension headaches, and poor sleep, with perhaps even dizziness, stomach cramps, diarrhoea and migraines.  When stress becomes more ingrained and bordering on or causing adrenal overload, these symptoms are still evident, but become stronger and more constant, and are often joined by other symptoms including, sweaty hands and feet, insomnia, circulating thoughts, nightmares, inability to get back to sleep, mood swings, anxiety attacks, stomach pains, heart burn and palpitations, depression and if that’s not enough – a permanent feeling of being exhausted all the time.  

    Subjecting the body to constant stress means the fight and flight system is no longer able to turn off. This is the balance between the sympathetic and parasympathetic nervous systems. In other words, your body is in a constant state of alert, whether there is danger or not. Stress hormones adrenaline and cortisol are released which sends blood to the areas of the body that most need it including the heart and muscles in order to get you away from the immediate danger.  When the perceived fear has gone, the hypothalamus should tell the system to go back to normal, but when constantly under stress this system becomes incapable of regulation resulting in excess cortisol and adrenaline, flooding the system causing the many symptoms mentioned.   

    5 steps to building resilienceWaiting for anyone to heal you is going to be a long wait.  Life throws many curve-balls at each one of us that we have no control over, however there is much that you can do to manage the impact by building resilience. The only person who can be responsible for your health is you.  As stress has deep impact on both the mental and physical body, it is important to put some simple steps in place to limit the impact and build your resilience before it becomes a permanent feature that requires intervention by a health expert. Often these interventions use pharmaceutical products that mask the symptoms so that you can live with them, continuing the same lifestyle pattern and avoiding dealing with the actual problem. 

    5 SIMPLE STEPS TO PROACTIVELY MANAGING THE IMPACT OF STRESS   

    Assuming the stress factors are work-related the following are some helpful tips for proactively protecting you from adverse stress as well as managing the body’s reaction in the early stages through re-balancing your natural circadian rhythm through life experience – your diet, lifestyle and physical movement. 

    1. PRACTICE GOOD SLEEP HYGIENE:

    • Be in bed by 10.30pm 
    • Make your bedroom a “no zone” for electronic devices  
    • Keep the bedroom dark and free from electric or “blue” light 
    • A minimum of two hours before going to bed: 
    • Stop using all electronic devices in order to calm the brain and allow it to produce sleep-inducing melatonin.  Read, meditate, take a warm bath with calming essential oils or simply share relaxation time with your family instead. 
    • Complete any vigorous exercise and allow the body time to calm down and relax to avoid lying awake trying to go to sleep. 
    • Eat your last meal allowing time for complete digestion. 
    • Drink a cup of calming herbal tea such as Lime Blossom, Chamomile, Lemon Melissa and/or Lavender before retiring 

    2. BE ASSERTIVE:

    • Know your limits and practice saying “No” when the boss or a colleague becomes over-demanding. 
    • Openly and positively confront those who have taken it upon themselves to make your life stressful. 
    • Deal with conflict, don’t push it under the carpet hoping it will go away. 
    • Speak up for yourself – share your opinion, ideas and feelings before they become overwhelming.  It is alright to feel how you feel, just because it might be different to how others are feeling, does not make it wrong. 
    • Avoid procrastination in all areas of your life as it does not positively serve you. 

    3. PRACTICE POSITIVE SELF-TALK AND HABITS:

    • Observe how you speak to yourself and avoid negative self-talk that emphasizes what is not right about yourself, what you have done wrong, what you should or could have done in any particular situation and so on. Negative self-talk is destructive and only creates further mental pressure to be or do something differently. It does not provide a positive framework to change the aspect of your behaviour or performance that you are not happy about. 
    • Express gratitude daily for those things in your life that you are grateful for.  Find a time of the day that is convenient, such as first thing in the morning or last thing at night to give gratitude for the small things in your life, that make a big difference. 

    4. SET BOUNDARIES AND MAKE TIME FOR YOURSELF:

    Rushing around accomplishing things and crossing them off the to-do list can be very satisfying,  but it does not feed body and soul nor does it always accomplish what is important to you, your team and your organisation.  All of us require down-time to do what feeds our soul, whether that is doing nothing, walking, meditating, taking a hot bath or lying on your sofa reading. 

    • Schedule down-time for yourself each week even if it is only for 30 minutes twice a week, this is your time and is as important, if not more so, than many other things on your to-do list.  Keep to it! 
    • Educate and encourage others to respect this time as being sacred and necessary for you to renew yourself and fill your tank.
    • Block time without interrruptions that gives you space to accomplish top priority tasks.  If necessary make yourself unavailable by putting a sign on your door or sending out an email to inform your colleagues. 
    • Enjoy  and appreciate space and silence, avoid being tempted to fill it with “noise”. 

    5. BE ACTIVE AND MOVE

    • The body and mind becomes stagnant, as does your energy when you sit all day in front of a computer, television or on the sofa. This can often lead to circulating thoughts which go round and round with no route of escape. By moving you energize the body by getting lymph moving, while also feeding the brain with serotonin (feel good factor), especially if going out into nature.  Build time into your day to move, even if that is get a cuppa or walk to the corner shop.  Periodic stretching away from your computer also helps increase energy and resilience. 
    • Moving does not need you to run a marathon, but rather to do regular exercise whether walking, Pilates, Yoga, swimming or playing tennis to release any pent up emotions that are stiffening up the neck and shoulder muscles, your back and overall flexibility. Connecting with nature as you do your favourite exercise brings double benefit to mind and body. 
    • Taking a massage or doing reflexology regularly also has many beneficial effects in relaxing the body, promoting energy through effective movement of lymph and keeping muscles toned, overall helping to manage stressful events and build resilience. 

    Engaging in a balance of activities, being mindful of what you eat and how you eat, allowing time to create space and silence as well as connecting with nature, building in time for human interaction and connection and being active when combined with setting boundaries and increasing assertive behaviour helps to improve resilience as well as sustain good health, wellbeing and overall performance by resyncing your physical and mental bodies.

     

    To find out how to improve you or your team’s workplace stress, see our E-learning courses for Wellbeing in the Workplace.

  • Successfully Adapting To Change

    I was out walking recently and heard green canaries chirping in the trees above. This led me to consider the meaning of “adaptability” and how important that is in our world today. Green canaries are not native to the UK. Coming from warmer climates, they have learned to adapt not only to the UK vegetation and food, but also the climate. How did they do this? 

    Being able to adapt to changing circumstances gives the possibility to see and embrace new opportunities, as well as to flow rather than block what is happening around us without becoming a “Yes” man or woman and just going along with everything, therefore being run roughshod over.

    WHEN IT COMES TO ADAPTING AND CHANGING ARE YOU PIVOTING OR ADAPTING?

    Pivoting is the ability to slightly alter your behaviour to accommodate a need created by one person or situation.  You might pivot to make a computer algorithm work, or to bring stability to a procedure or process in response to a situation that requires immediate change. It is not a short-term, superficial correction. It is a long-term solution that requires behavioural, procedure and system process change.

    Adapting on the other hand, is also about change in processes and procedures as well as adapting your behaviour to a change in business processes, company strategy or direction. When you adapt, you respond to a situation that requires change and “make suitable, make fit or suit”. 

    As the world is constantly changing, it is necessary for us to both pivot and adapt in response to change. Businesses, to survive need to adapt to changing external circumstances, such as new competition, economic and financial crises, lack of talent in the market, and many other reasons.  Internally within the organisation there can also be reasons, such as loss of market share, computerisation of certain processes and development of new products.   

    Change is recognising that we need to adapt or change from where and how things are now to what we want them to be.  It is not always negative.  The negativity around change is often individual perception which blocks ability to think positively and flow with the change, rather sticking with “the devil we know rather than the devil we don’t know,” even though things might not be functioning the way we would like them to function.  

    Successfully Adapting To ChangeAs humans we tend to create a default behaviour that includes routines, habits and patterns around seeking pleasure, avoiding pain and conserving energy. This is termed your “comfort zone”. The familiar and automatic ways of how you organise your life around what you know with little or no thought needed.  

    Your comfort zone will include actions and thoughts, for example actions might be getting a coffee from your favourite cafe on the way to work, checking emails every 30 minutes, taking the same route to work every day, and brushing your teeth after each meal. Thoughts might include patterns around “nothing will change, therefore why try?”, “I know I’m right”, and thoughts of “I can” and “I can’t”.  

    A comfort zone keeps you stuck in mediocrity and may even threaten your health and well-being as well as overall achievements.  Some comfort zone patterns and behaviours serve you, some do not as they can be very limiting and stop you from adapting and changing at times when it is needed. All have costs and payoffs. 

    Having grown accustomed to our comfort zones, they become largely invisible. 

    This means you have to consciously make an effort to “see” when you are in your comfort zone and question, especially in situations that require change whether a particular comfort zone is serving you or not. It is natural to struggle at some point with the unknown, preferring to stay with the familiar. It is that same comfort zone that can result in you becoming stagnant, dis-interested and lethargic. Stepping out of your comfort zone to adapt and change is what creates growth and personal development.

    WHAT ARE TYPICAL REACTIONS AND RESPONSES TO THE NEED TO CHANGE?

    Responses are likely to link to various comfort zones and other perceptions and personal goals and might include, but not be limited to: 

    • Denial 
    • Playing politics 
    • Desire to stay with the familiar – comfort zone 
    • Resistance – finding all the reasons why this is not a “good idea” because of: 
    • Fear of failure – anxiety “can I cope” 
    • Fear of job security – perceived threat 
    • Mistrust  
    • Embracing the change as it highlights potential opportunities 
    • Excitement around something new 
    • And many more. 

    Many of us struggle with the need to change on some level and these reactions are mostly natural and understandable, with the exception of playing politics. The Kubler-Ross change curve illustrates clearly the process we go through when facing the need to change:

    1. Shock – surprise or shock at the news and the fact that things are going to change. 
    2. Denial – Disbelief and looking for evidence that it is not true. Talking to others about what they have heard, why it might be the case and why it cannot relate to you. 
    3. Frustration – That you now recognise that things are going to be different. You might have some feelings of negativity, even frustration and anger. 
    4. Depression – A reaction to knowing that change is inevitable, resulting in lack of energy and low mood, which might be dispersed with bouts of anger. 
    5. Experiment – Initial engagement with the new situation. It is likely that you are hesitant and are not embracing the required change. Mechanical rather than whole-hearted, because is it something you “have” to do, rather than want to through personal choice. 
    6. Decision – Realisation that the change is here to stay, and you are coming to terms with it by supporting the process. Usually at this stage you feel more positive about it. 
    7. Integration – The change has been integrated and become the new norm. Mood and behaviour is consistent and positive as you feel “at one” with the new processes and system.​

    The Kubler-Ross change curve

    HOW CAN YOU CREATE STABILITY AROUND SITUATIONS THAT REQUIRE YOU TO ADAPT AND CHANGE?

    Address your attitude and approach – Whenever you are faced with the need to adapt, whether in a discussion when you do not share the same opinion or some other situation. Perhaps a decision has been made that you disagree with or there is a process, system or restructuring change needed in the work environment? What attitude do you adopt to discuss the issues that you face? Do you present a stubborn, unwilling, resisting person, or do you use enquiry to understand more before making up your mind? 

    Cognitive Ability – The cognitive aspect of adapting is reflected through your ability to enquire curiously. The desire to know more before you create your own opinion about what is required or potentially is about to happen. Only at this point making a decision using logical thinking and then expressing your opinion, thoughts and suggestions to support the need to adapt or change. 

    Emotional Reaction – If you care about something, it is very unlikely that you will not have some kind of emotional reaction. If you agree with the change you will likely demonstrate positive emotions, if you do not agree, then you might express this inwardly or outwardly. Inwardly suppressing your feelings and not sharing them with anyone, making it difficult for others to understand how you feel about the situation. If you express it outwardly there can be an array of reactions from a raised voice that is desperately trying to protect the current situation to anger and aggression, demonstrating a “controlling” approach that is pointing out all the reasons why this is not a good idea, and why keeping everything the same is the right thing to do.

    HOW DO YOU MANAGE THESE ASPECTS OF YOUR “HUMAN BEING” SO THAT YOU CAN ADAPT MORE EASILY?

    1. Listen to what is being explained without commentary. Hear what is being said without evaluation. Make notes if you need to. 
    2. Open up the discussion, asking questions to clarify any points and to fully understand.  
    3. If you agree with what is being said, say so and clarify points around any next steps. If you do not agree, avoid needless discussion and subjecting others to a barrage of reasons that making such changes is not a good idea. 
    4. Re-frame your position – think first of the positives around the suggested change and discuss those and then if needed ask questions to see clarification around aspects that appear to be less positive. 
    5. Pose your questions that highlight your concerns in relation to the change. Allow for discussion, remaining open and positive.
    6. As a result of the discussion, define what is expected and any goals. Gain agreement. 
    7. If you feel that it is still not a good idea having heard the answers to your questions, you can express this. At the same time, give your commitment to support the changes and adaptations needed. 
    8. Accept and flow with the changes. 

     

    “Every success story is a tale of constant revision, adaptation and change.”

    -Richard Branson

     

    Our E-learning course ‘Adapting to Change’ is coming soon. In the meantime, why not view our current catalogue of E-learning courses

     

    REFERENCES:

    On Death and Dying, Elisabeth Kubler-Ross M.D 

    The Bigger Game, Laura Whitworth, Nick Tamlyn

  • Stress is good – Well sort of…….?

    When was the last time you walked into a train and saw people just sitting or standing looking into “space” or out of the window?  When was the last time you walked in the street and everyone was mindful of where they are going, but not in a hurry to get there first?  When was the last time you walked into an office and everyone was relaxed, thinking, planning, calmly listening to each other and discussing matters of importance, but not urgency?

    What is the point that I am making?  Today’s world is going at such a fast pace that most of us don’t think about, pay attention to, or even notice others as we hurriedly make our way to the office, to home, the shops or in general through life!  What is the impact of this on our well-being and in general on how we see life – Do we live to work, or work to live?

    Stress is at the base of many symptoms and “dis-eases” that modern man suffers – insomnia, depression, anxiety, high blood pressure, stomach ulcers, digestive problems such as Crohn’s disease and acid reflux, much of which we bring on ourselves by the type of life we lead.  What is stress and how can we manage it?

    Stress may be defined as  “a state of mental or emotional strain or tension resulting from adverse or demanding circumstances.”  Stress is primarily a physical response.  When stressed, the body thinks it is under attack and switches to ‘fight or flight’ mode, releasing a complex mix of hormones and chemicals such as adrenaline, cortisol and norepinephrine to prepare the body for physical action to fend off danger.   This is commonly known as the “fight or flight” response.

    In the modern world, the ‘fight or flight’ mode can still help us survive dangerous modern day situations, If taken to the extreme it can cause a number of reactions, from blood being diverted to muscles to shutting down unnecessary bodily functions such as digestion. If we find ourselves in the fight or flight state for long periods, due to too much stress, blood flow to the brain is minimised, potentially leading to the inability to think straight and cause dis-eased reactions in our general state of health.  Elevated cortisol levels can lead us to being less tolerant of others, aggressive and short tempered as well as causing an increase in sugar and blood pressure levels, and often a decrease in libido.

    Pressure or Stress

    Most of us respond well to and give of our best when jobs, careers and lives are challenging, but at the same time stimulating, and interesting.  Tasks that are too easy do not engage us or encourage us to give of our best.  On the other hand tasks that are overly challenging, or too numerous push us, and inevitably those around us into an area of too much stress.  Giving of our best means learning to know when we are under or over our limit.  Signs might include:

    Under-stressed – We show a lack of interest or enthusiasm.  We don’t see the meaning behind what we are doing and become bored or have lack of energy.  The colour associated with this state would probably be “grey”.

    Over-stressed – We feel anxious and often confused, feeling like we are in a hamster wheel with no way out. Judgment on situations drops, our ability to solve problems becomes less effective, mistakes increase, re-work increases, and potentially we get angry and frustrated at ourselves and others.  The colour here would probably be “red”

    Optimum level – We are alert and self-confident.  We are interested, respond appropriately and do our tasks with energy.  Our overall demeanor is calm, relaxed, positive and enthusiastic.  For this state, there are several colours that might be associated with optimum level – yellow, green and blue.

    How to achieve and maintain optimum level

    Research into lifestyle shows that we will be better equipped to manage stressful situations if they come along when mentally and physically well.  This means exercising at least three times per week.  Exercise does not have to be running a half marathon or doing the iron man, it can be walking the dog, or yourself upwards of 30 minutes at a steady pace.  It can be swimming, playing tennis, football or any other sport that increases cardiovascular activity to exercise the heart muscle, increase oxygen in the blood, and to the brain and raise the essential endorphins or feel-good factor.

    Maintaining the correct body weight means we are not straining our heart, we are feeling comfortable and happy within ourselves and the organs within our body are not having to work harder, thus taking essential energy due to excess body weight.

    Body weight and energy are achieved through a balanced diet.  Does this mean we cant have the odd piece of cake, packet of crisps or bar of chocolate?  Of course not!  However, eating three meals a day thus feeding the brain as well as the body is important.  Meals should contain slow releasing carbohydrates (whole grains, lentils and pulses), essential fats of Omega 3 and 6 (avocados, pumpkin, sunflower and flax seeds), good quality protein to supply with body with amino acids (chicken, eggs, fish and lentils), and lots of vegetables.  In other words at every meal you should be eating the rainbow!

    Water is not only essential for our bodies, but vital for organ health, the brain and all bodily functions. The human body is made up of 75% water and 25% solid matter.  Brain tissue is 85% water.  When cells in the body are starved of water they start to complain manifesting in different reactions, including stress.

    Additional methods of coping to help us maintain optimum level are:

    • Practice good time management
    • Say “No” when it is needed to say “No”
    • Practice constructive self talk
    • Develop a support system of people you can talk to
    • Avoid procrastination – do it today!

    Stress is necessary at some points in our life, the trick is to ensure that it is “optimum level” stress and if for some reason it goes into “over stress” it is short lived and temporary.

  • Seven Actions in Working with Customers during a Crisis

    Having lived successfully through two previous crises as the founder and director of a business in Russia, the 1998 financial crisis and the 2008 economic crisis, it stands me in good stead to work through this current economic, business and health crisis caused by actions and directives taken by governments globally, in response to the COVID-19 pandemic.

    The tendency, rather than embracing the situation and the opportunities that a crisis presents, boards and senior management very often go into “shutdown” mode by cutting as many costs as quickly as possible in order to protect share value and shareholder dividends.

    WHAT DOES THIS MEAN?  

    It means that the 80:20 rule kicks in and the 20% of costs that impact 80% of the results will be addressed first as they have most impact on the bottom line.  Invariably, this equals redundancies.  The labour laws in this country, due to the obligatory notice period and other requirements, do not help organisations in this matter, as they encourage a decision to be made very often before all the facts are known.  In the current crisis an interim option has been made available through furloughing of employees. This helps organisations in reducing the financial burden whilst keeping the most valuable asset – it’s employees.

    Effective leadership and the benefits that this brings has to be “emotionally intelligent”.  In other words, how can we use the current situation to the advantage of the organisation and the advantage of the employees?   This requires using both head and heart when making any decisions in relation to both company and employee wellbeing in the short and medium term.

    Employees especially, in such times, when subjected to decisions that are explained and that show both head and heart involvement will likely respond in extraordinary ways to help both their employers and themselves weather the storm.  Once the storm has passed because of the trust, respect, care and empathy shown them, they in turn are likely to show greater loyalty and willingness to do what it takes to deliver what is necessary to get “the show on the road”, as well as to generate ideas in the pursuit of new opportunities.  Those who have been made redundant when understanding why and how the organisation proposes to assist them in moving on to their next job will also likely show loyalty whilst speaking positively about their employer.

    The CEO of Airbnb, Brian Cesky is a superb example of balancing head and heart.  He clearly explained in his email to all employees, copying clients, why redundancies were being made, how employees leaving and staying would be cared for and above all thanking those leaving, genuinely from his heart, sharing both inspiration and his own sadness.

    “As I have learned these past eight weeks, a crisis brings you clarity about what is truly important. Though we have been through a whirlwind, some things are more clear to me than ever before.

    First, I am thankful for everyone here at Airbnb. Throughout this harrowing experience, I have been inspired by all of you. Even in the worst of circumstances, I’ve seen the very best of us. The world needs human connection now more than ever, and I know that Airbnb will rise to the occasion. I believe this because I believe in you.”

    The approach I adopted both in 1998 and 2008, with my teams at the time came from my heart, with the back-up of logical thinking.   Of course, when the money in the bank account was de-valuing faster than you could think, the immediate response was to cut staff numbers.  However, I knew that every multinational and local organisation was making redundancies. I also knew that these unfortunate people who were then without jobs had no way of feeding their families.  Why would an organisation deliberately choose to lose their well-trained and valuable assets?  Why would I lose my well-trained, effective employees if I could find another way?

    WAS I WILLING TO DO THE SAME TO MY TEAM?

    After much soul searching, I brought the team together and explained a situation that I myself did not fully understand.  At the end of this explanation, I made an offer to keep them employed for as long as I could on a vastly reduced salary, but one I knew they could survive and feed their families on.  In return I asked for commitment in certain ways.  Each person was given 24 hours to think about the offer and decide if it was acceptable or not.  The only other option was unfortunately to lose their job.  A harsh choice, but a humane one.  All, but one opted in.

    HOW DID WE ADAPT TO A SITUATION THAT WENT ON FOR OVER 12 MONTHS?

    Guidelines and expectations were clearly laid out for each person, and within this framework due the challenge ahead our teamwork grew stronger.  To keep the atmosphere conducive to the goal of staying in business, we shared many ideas, developed new product as well as helping each other with the stress of what we were all going through by having some fun. The lack of knowing when this would all end led to feelings of inadequacy, dissatisfaction, fear and anger. Each one of us experienced some or all of these emotions at different times as we went on our own journey, but together, through the Kubler-Ross change curve.

    Time was used wisely in clearing out, streamlining and improving systems and most importantly building a close-knit team of people who supported each other, laughed together and relieved each other of stress that we all suffered in our day-to-day life.

    WHAT DOES IT TAKE FOR A LEADER TO SUCCEED THROUGH THESE TIMES? 

    In my own personal experience, it takes a level head, a strong sense of intuition, the ability to listen to your team and listen to your heart.  Keeping the goal in mind is important.  Listening, guiding and directing, encouraging, supporting, trusting, nurturing and empathising both yourself and individual team members.

    It is important to be grounded and realistic with yourself through self-nurturing, avoiding the frustration and perhaps anger that surrounds a decrease in your own productivity, roller-coaster emotions and the new balancing act required to live up to all responsibilities in new and very different working conditions.

    Seven actions in working with customers during a crisisWHAT ABOUT THE CUSTOMER?

    In all economic crises there will be companies on both ends of the continuum, those that do extremely well as demand for their products increases overnight and those companies that go bankrupt.  Perhaps they were unable to make changes fast enough?  Perhaps they already had market or cash flow What actions should you take when working with customers during a crisis? Having lived successfully through two previous crises, I’m sharing the actions which are valuable and, more often than not, well-received.issues or other internal difficulties, that made them more vulnerable to the harshness of the situation.  Additionally, in the same scenario, there are new opportunities and those that see them, take the risk, and grab the opportunity will leap into action to make the most of the situation either during the crisis or once everything has resumed.

    Under the current lockdown circumstances, the promotion of training as a service is now is out of the question, only falling on anxious or deaf ears whilst everything is so unclear.  Of course, this will change at some point and the point is to be ready.   Customer support at this time is still important, but it is more moral support than providing a service. In my experience the following actions are valuable and more often than not well-received:

    1. Provide moral support by calling to genuinely enquire how your clients are doing with no intention of promoting anything.  Simply to understand and lend a sympathetic ear, should it be necessary.
    2. Benefit clients and potential clients through developing new products and services that can be of value when circumstances change, anticipating that many budgets will be slashed.
    3. Provide grounding and a safe place to act as a sounding board for your clients who need someone neutral to talk to in order to share thoughts, challenges and emotions.
    4. Join in virtual networking events to meet new people and share knowledge of what some of your clients are doing that might be useful for those people in their current situation, observing GDPR.
    5. Introduce your clients to other people, who you think might be a useful contact.
    6. Share with clients, when the opportunity arises to inform about what you are working on, thus increasing awareness for when the situation changes.
    7. Remain positive by avoiding exposure to negative news and people who drain valuable energy, thus being able to show the light ahead to those that might be struggling to see it.

     

    To book Rachel to speak at your event, please contact Rachel directly at rachel@greenkeypersonaldevelopment.com

     

    Rachel ShackletonRachel Shackleton, Founder of Green Key Personal Development and Green Key Health is a leadership trainer, medical herbalist and naturopath specializing in corporate health through face-to-face, on-line and e-learning development solutions.

    For more information contact Rachel on rachel@greenkeypersonaldevelopment.com

  • Ryanair – a fine leadership cock-up

    The purpose of my blog is not to run Ryanair into the ground, though I am sure there are a number of people out there who would willingly do that.  Anyway time will tell?  As my mum always said “All good things come to he who waits!”

    I was listening to a well-known radio station a couple of weeks ago when the Ryanair situation was first breaking news.  Various listeners were sharing their experiences and tales of difficulty.  At that point the reason for this situation, according to Ryanair was “incorrect scheduling of pilot holidays”.  Extraordinary?  I am sure that Ryanair has hundreds of pilots.  Could poor scheduling really be the cause of such disruption?  As this point was being discussed, the wife of one of the pilots called in to share her understanding of the situation:  “This is not about poor scheduling, she said, it is about how pilots are treated by Michael O’Leary, who she said has no respect for them or the work they do.”  My leadership bells were already ringing.  According to Justin Bachman and Carol Matlack in their article “The Creative Hiring Habits of Ryanair and Norwegian Air Shuttle” (Bloomberg, February 12, 2015) both Ryanair and Norwegian have found ways to minimize the legal aspects and taxes on pilot contracts in favour of company profitability.   I don’t think there is a company out there who does not look for creative ways to minimise costs and maximize profits.

    What is the cost for Ryanair of this situation?

    The evidence of poor leadership in this situation keeps showing its face – why is the CAA (Civil Aviation Authority) regulating body reacting so if the leadership is transparent, fair, and above all with integrity.  Not only it appears is the leadership of employees under question, but so too is the honesty and integrity with which Ryanair is communicating with their customers, who also appear to have been cheated.

    Mr Haines, Chief Executive (CAA) told the BBC news (28 September 2017) “that he very much doubted the dispute would get as far as the courts, but added it was “unacceptable” that Ryanair was disregarding the law and customers’ rights.”

    Don’t get me wrong doing the right thing and leading from the front with courage, integrity and transparency both with employees and customers is not always the easy route.  Trying to fool the customer over their legal rights was an act that perhaps Mr O’Leary and his senior management were hoping would make the whole thing die down through showing reassurance to customers that they are being taken care of and that Ryanair will do the “right thing”. This has not worked, in fact it seems to have added fuel to the fire.  Perhaps the fire is going to get bigger, as customers are so riled to the point that it makes them claim every last penny that is their legal right!

    In most situations where there is need for courageous and exemplary leadership, there is time for discussion with key members of the management team to formulate the message and to get it out there to change the course of the situation or even halt it before the fire takes hold.  However, if that’s not in your list of values, as a leader, nothing that happens is going to make you change your colours.

    Leading others, from my point of view is a privilege.  At times it can be difficult, demanding, even frightening sometimes, as well as exhilarating and joyous.  In each situation core values are what provide stability to make the right decision, that clear direction to stand up and say “I made a cock-up, and I am sorry and I will do everything I can to rectify this quickly, with openness and above all with honesty and integrity.”

    Leadership is not just about how we use our head in making strategic decisions to increase competitiveness and profitability, it is also about using our heart to understand our team members, as well as customers and to balance our “head” thinking and decisions with some human emotion from the heart.

  • Post COVID 19: 5 Steps to Creating Strong Immune Health in the Workplace

    With the loosening of lockdown guidelines of the COVID-19 pandemic, HR directors, CEO’s and other organisation managers will be thinking hard and planning the return to work and how to protect themselves and their team members from this particular virus and any other seasonal bug that comes along.

    In many cases, due to the physical limitation of space it is not feasible to separate working places, meeting rooms, the use of toilets, the space for lunch and coffee breaks to observe the social distancing guidelines. Therefore, what steps can be taken to protect the environment and people within it?

    THE ECONOMIC IMPACT OF PHYSICAL AND MENTAL ILL HEALTH

    Physical and mental health is considered an individual matter.  However, the physical work environment, leadership and general work conditions all affect levels of mental and physical health, which in turn affects focus, drive productivity and overall performance.  Knowing how to look after yourself and being responsible to maximise health and energy is key to productivity and performance, both of yourself as a leader as well as those that you lead.  It could easily be considered and included as a part of any job description and job responsibilities, saving organisations thousands of pounds from lost work-days due to sickness.  Figures taken from the 2017 Britain’s Healthiest Workplace survey conducted by Vitality Health in partnership with Cambridge, RAND Europe and Mercer, with almost 32,000 employees within 167 companies, found that employees lose an average of 30.4 working days a year due to sickness, or illness-related underperformance, costing the UK economy a staggering £77.5 billion a year, an increase of 6.2% on the previous year.

    CAN WE LEARN ANYTHING FROM COVID-19 ABOUT IMMUNE HEALTH?

    The immune system is responsible for protecting our health through surveillance scanning for bacteria, toxins and viruses.  It is a network running throughout the body that includes lymph nodes and vessels, the skin as the first line of defence, as well as the thymus gland.   Immune defence is divided into two aspects and can be likened to an army – the first line of defence, known as the non-specific immune that is fast acting, and the specific immune which is slow to respond as it distinguishes between friend and foe.  Extensive research has identified that 70% of immune health is in gut-associated lymphoid tissue (GALT).  Therefore, an unhealthy gut weakens the immune as well as affecting mental health due to the gut-brain connection via the gut-brain axis. 

     

    WATCH MY VIDEO ON THIS HERE:

     

    WHAT COMPROMISES THE IMMUNE SYSTEM?

    In a regular day, our immune copes with the effects of household and industrial chemicals, food additives and preservatives, electromagnetic radiation also known as electro-smog from exposure to Wifi driven and other devices reliant on electricity and non-ionizing radiation, as well as environmental toxins, antibiotics, vaccines and stress we experience in our work and personal lives. As leaders, taking care of the immune system is critical if we want our bodies and minds and those of our employees, to deliver top performance through energy and mental focus. Building a healthy immune does not have to be difficult or time consuming. Just like brushing teeth, showering and eating, maintaining a healthy immune becomes an integral part of our way of life when we know what to do.

    WHAT ARE THE MARKERS OF A POORLY FUNCTIONING IMMUNE SYSTEM?

    The main markers of a poorly functioning immune are:

    • Feeling run down or under par for most of the time
    • Poor resistance – repeated colds, regularly contracting flu
    • Inability to shake off a cold or flu
    • Repeated bouts of urinary tract infection
    • Exhaustion and weariness
    • Low resilience to daily occurrences therefore irrational behaviour
    • Poor ability to focus and mental fog

    TIPS TO MAINTAIN A HEALTHY IMMUNE SYSTEM

    Maintaining a healthy immune assumes that it was formed correctly from birth by the baby passing through the birth canal, feeding on breast milk, nature’s protective mechanism to pass on antibodies to the newly born child and then as the baby grows to pick up pathogens through playing in the dirt.  In this case, it can probably be assumed, unless the child has had antibiotics for some reason, that the immune system is functioning effectively. In a post COVID world, there are steps we all need to take to create strong immune health in us all. Read here for more information.

    Tips to maintain a healthy immune system1. MANAGE STRESS IN YOUR STRIDE:

    • Identify what causes your stress and put steps in place to minimise it
    • Think positively replacing any negative thoughts with positive ones
    • Communicate assertively and positively.  Be ready to forgive
    • Walk in nature regularly.  Even if living and working in a city, getting outside into a local park is generally possible, and extremely beneficial to lowering levels of stress
    • Avoid procrastination
    • Deal with conflict openly and constructively.

    2. HYDRATE AND EAT HEALTHY FOODS:

    • As the body is made up of 85% water, it is essential for a healthy mind and body.  The immune is reliant on water for many functions.  Drink a minimum of 1.5 litres of plain water daily by keeping a glass on your desk all the time
    • Eat seasonal foods.  In each season, nature’s intelligence produces foods that we need to support strong immune health.  At this time of year there are lots of orange, yellow, red and blue vegetables and fruit, all of which are high in Vitamins A and C, rich in antioxidants and polyphenols, all essential for effective immune function
    • Eat a combination of raw and cooked foods.  Too much raw can make the body cold and vica-versa
    • Mushrooms – Lions Mane, Maitake, Reishi, Turkey tail and Shitake are natural immune modulators.  When added to cooking or taken as a supplement help strengthen and modulate the immune system
    • Ensure your gut has a well-balanced microbiome to avoid weakening gut integrity leading to a range of inflammatory digestive disorders and/or brain fog due to the link between the gut and the brain via the gut-brain axis
    • Add onion, garlic and leeks (Liliaceae), nature’s anti-virals to soups, stews and salads.   
    • Take vitamin D3.  The recommended daily allowance (RDA) is 400iu, well below the needed levels for countries in the Northern Hemisphere. A daily minimum of 2,500iu is necessary to protect immune function, and in some cases, it might be more as it is a recognised fact that dark skin does not manufacture Vitamin D as well as pale-coloured skin.

    3. BODY CONDITIONING:

    • Exercise and movement improve lymph flow whilst conditioning the heart and lungs.  As the immune system does not have its own pump, it relies on movement to function effectively
    • Dry skin brush 4-5 times weekly before showering, to remove any dead skin to keep the first line of defence functioning correctly
    • Hot and cold hydrotherapy – invigorate yourself and your immune every day with a hot and cold shower or take a sauna once weekly. Hydrotherapy is very effective for stimulation of lymph flow and strengthening immunity. 

    4. KNOW YOUR LIMITS AND REST:

    • Recognise when you are tired and feeling fatigued to avoid “flogging a dead horse”
    • A good night’s sleep helps the body get adequate rest and time to repair
    • Avoid pushing yourself when you are suffering from a cold or flu to enable the body to recuperate quickly.  Take bed rest if needed
    • Switch off Wifi at night to limit exposure to electromagnetic radiation, especially when sleeping as this is when the immune is at its most vulnerable. 

    5. HAVE FUN!

    As leaders, when we create an environment that is fun to work in, employees want to come to work to get more of what they love.  The benefit to the employer is a productive, effective team of happy, healthy people who are focused, loving what they do and who they do it with.

    As managers and leaders how much would you save, and gain, if your main focus and goal was to create a work environment that is a happy, fun place to be? 

     

    To book Rachel to speak at your event, please contact Rachel directly at rachel@greenkeypersonaldevelopment.com 

     

    References:

    ABL

    Hifas da Terra Mycotherapy

    Mayo clinic

    NCBI

     

    Rachel ShackletonRachel Shackleton, Founder of Green Key Personal Development and Green Key Health is a leadership trainer, medical herbalist and naturopath specializing in corporate health through face-to-face, on-line and e-learning development solutions.

    For more information contact Rachel on rachel@greenkeypersonaldevelopment.com

  • Overindulgence, Christmas Cheer and Productivity

    ‘Tis the time of Christmas cheer for most of us in the Western World.  This usually translates into social engagements such as Christmas drinks, office parties, local get-togethers and family gatherings with the aftermath of uncomfortable symptoms from overeating and drinking including brain fog, wind and bloating, to name a few.  The weather doesn’t help either with cold, miserable, grey light-deficient days and long nights.

    With the festive season comes an overindulgence in foods that we don’t normally eat, but love including mince pies, Christmas pudding, and rich cheeses.   Apparently, each person in the UK consumes an average of 15 mince pies over the Christmas period.  As a nation, that is over 780 million mince pies!

    On top of overindulgence there is the frantic rush to complete last minute shopping for the turkey, rushing round to first buy and then wrap presents whilst also ensuring the fridge is stocked to feed everyone who is coming and be sure not to run out over the few days that the shops are closed!

    At the end of all this we turn to New Year resolutions to lose weight, drink less and exercise regularly.  Does anyone see the sense or is the yearly ritual simply madness?

    The holiday season is a time of family, laughter and giving. It’s also a time of increased mental and physical stress as we attempt to do, and eat, so much more. Here are my realistic tips for staying healthy and productive during this time.

    Overindulgence, christmas cheer and productivity

    THE RESULT OF OUR MADNESS

    The result of this madness is uncomfortable, stressed and frazzled individuals depleted of energy and sleep trying to get into the Christmas spirit, but silently wishing it would all end so that we can return to “normal”.

    TIPS FOR MANAGING SANITY AND SUSTAINING ENERGY

    It would be ridiculous for me to state the obvious to avoid over-eating and limiting alcohol intake.  In fact I can hear you all laughing now.  Let’s try a different tack:

    • Avoid the stress of last minute shopping.  Buy a card and explain the gift is “coming soon”.  Shop peacefully in the New Year for what you did not have time to get for Christmas, at half the price.
    • Drink long drinks, for example white wine spritzer instead of simply white wine or champagne with orange juice as opposed to straight champagne.  The addition of soda water or juice helps keep the body and mind hydrated and we tend to drink long drinks more slowly.
    • Keep mind and body hydrated by drinking one glass of water for every glass of alcohol.
    • Avoid bar snacks such as salted nuts and crisps that we all know encourages us to drink more, whilst also adding to the overload on the digestive system.
    • Choose the vegetarian option at the office party.  Vegetables are generally digested easier than meat, and do not lie heavily on the stomach, leading to a poor nights sleep. 
    • In your Christmas menu include a wide range of vegetables, cooked and raw of different colours to ensure everyone gets plenty of antioxidants for strengthening the immune, and fibre to aid effective digestion.
    • Eat slowly, chew well and enjoy your food whilst being fully present to all those sharing the table with you.  Observing this, usually means we eat less, feeling satiety before it becomes uncomfortable.
    • Your body and mind will thank you for leaving 12 hours, better 16 between the last meal of the day and the next meal on Boxing day. This gives the gut time to digest everything fully, providing mental and physical energy. 
    • Enjoy the benefits of the “great outdoors” with a good walk each day to increase oxygen in the blood to clear the head, increase energy, whilst also assisting the lymphatic system to do its job of clearing toxins and sustaining the effectiveness of your immune system. 

    THE LAST WORDS FROM CHARLES DICKENS – A CHRISTMAS CAROL

    “I will honor Christmas in my heart and try to keep it all the year.”

    Wishing everyone a Christmas full of festive joy and fun, and a healthy, happy and productive New Year. 

     

    Rachel ShackletonRachel Shackleton is an entrepreneur who owns and manages Green Key Personal Development and Green Key Health. Working with local and multinational organisations, she is a public speaker and trainer in the spheres of leadership, communication and customer excellence. She ensures sustainable productivity and profitability through healthy self-management and leadership practices, ensuring a focused and successful workforce.

  • Olympians and Leadership Lessons

    Sports and leadership have so much in common, as do leadership and sports?

    Kirsti Yamaguchi could not have put the point across more succinctly.  To be successful in any sports, whether on ice, on snow, in water, on a track or field, focus is required to keep your goal in mind, and in vision at all times.  Sport is a passion as is effective leadership.  The “why” in Why I do this?

    Setting clear and measurable goals is essential for individual sports men and women as well as for teams.  Is this different for any leader?  He or she needs to know and be passionate about the goal and be able to inspire others to share that same passion.

    In sport and in leadership, there are times when discipline and hard work are essential to produce that extra bit more, that bit you didn’t think was possible when the odds appear against you.  Does this happen in business sometimes? Perhaps external or internal circumstances change, putting pressure on how to achieve the goal under changing circumstances, as well as on the leader to find the way to inspire the team to produce synergy to achieve what appears to be the unachievable.  To avoid giving up by finding that bit extra.

    As Mark Phelps, the Olympic Swimmer once said “Goals should never be easy, they should force you to work, even if they are uncomfortable at the time.” Setting clear and “smart” goals is essential to creating that sense of challenge and focus that we all work towards and celebrate once achieved.

    Celebration and sharing the glory of goals achieved with a team is a genuine opportunity to provide positive feedback on performance, it is a genuine opportunity to support and encourage during the process and an essential characteristic of an inspirational leader.

    Successful sports people, and effective leaders, whether male or female share the importance of self leadership.  Respecting oneself through honouring mind, body and spirit, Eating responsibly to ensure the body and mind are nourished and ready for challenge.  Ever considered if fast foods, snacks, caffeine, energy drinks and processed foods are up to the job?

    Sportsmen and women naturally exercise to train their body.  No Olympian ever succeeded without training both the body and mind to rise to the physical and mental challenge of competing. Do leaders have a duty to themselves firstly and to their followers and company secondly to maintain a healthy level of physical as well as mental stamina?

    The last part of the equation shared by sports people and leaders is adequate sleep to keep the mind and body alert to make those last second and important decisions that make all the difference to performance.