Start Feeling Better Now

 

September 30, 2023 Regenerate Your World  Build the future you want to live in. I know these times aren't the easiest for all of us, but I am an optimist - I see the glass as refillable instead of half-full or half-empty. To brighten up your days, I publish the Regenerate Your World newsletter coming to your inbox on a bi-weekly basis. Let's Get Empowered!

R.A.I.N. Dear Empowered Reader, A few weeks ago I was preparing for a presentation and that familiar wave of anxiety started to creep in. Those nagging voices – "Is this enough," the "should'ves," and "would'ves" were hard to tune out. Time was ticking, and doubt was playing its part too, drowning out my inner strength. Just when I thought there was nothing I could do, something interesting happened. Raindrops started pattering against my window.  The soothing sound of rain invited me to pause and listen to a quieter inner voice saying, "Slow down, take it easy, be present." And then, I remembered a different kind of "RAIN" – a practice crafted by mindfulness teacher Michele McDonald over two decades ago. It's designed to help us face life's challenges and emotions in a more constructive way. McDonald coined the acronym R.A.I.N., which stands for "Recognition" of what's happening, "Acceptance" of the experience, "Interest" in understanding it, and "Non-Identification" to detach from it. Tara Brach, another mindfulness expert, has added her touch by changing the "N" to include "Nurture," emphasizing compassion in the process. Here's a detailed breakdown of the mindful R.A.I.N. practice I used that rainy day. It helped me tackle my tough thoughts and emotions and showed me a more authentic and resourceful way to deal with them.  Note that you can use this R.A.I.N. practice during formal meditation or whenever you're faced with intense emotions or overwhelming thoughts. R.A.I.N.: A Mindfulness Practice for Navigating Life’s Challenges Whether you're practicing R.A.I.N. formally or informally, start by easing into your body. Feel your feet on the ground, connect with the earth, and let go of tension. Take a few deep breaths and tune into your body's natural rhythm. R – Recognize:  Acknowledge what's happening without judgment. Shine a light on your suffering instead of pushing it away or reacting impulsively. Simply note what's on your mind. Example: "I'm feeling anxious right now." A – Accept or Allow:  Let the emotion and experience be as they are. Allowing isn't passivity but a brave willingness to embrace what's there. Pause amid strong emotions and create room for care. Example: "It's okay to feel this way." I – Investigate:  Explore how the emotion manifests in your body, mind, and heart. Without overthinking, observe how emotions change and flow. Emotions often carry wisdom. Example: "Where do I feel this anxiety in my body?" N – Nurture and Non-Identification:  Start the process of letting go. By holding emotions in mindful awareness, you realize you aren't defined by them. Humility helps us acknowledge our vulnerability and resilience. Example: Offer yourself kindness, like comforting words or placing a hand on your heart. Then, extend that compassion to others. After R.A.I.N., take a moment to appreciate your presence and rest in the space of awareness. You can journal your experience or share it with a trusted friend. When dealing with challenging emotions, remember, you're not alone. Seek support from friends, family, or professionals. We all need each other for guidance and growth. So, next time life's challenges pour down like rain, try a little R.A.I.N. You might find it helps you weather the storm a bit more gracefully. How can you apply the R.A.I.N. mindfulness practice in your own life? Reflect on specific situations where recognizing, accepting, investigating, nurturing, and non-identifying your emotions could make a positive difference in how you respond to challenges. What are some common triggers for your challenging emotions, and how might you use the R.A.I.N. practice to navigate them effectively? Take a moment to identify recurring situations or thoughts that often lead to strong emotions. Consider how practicing R.A.I.N. could help you handle these triggers in a more mindful way. Have you reached out for support during challenging times, or do you tend to handle things on your own? Reflect on your own support network and how comfortable you are seeking help when facing difficult emotions or situations. Are there steps you can take to lean on others for support and guidance? Additional resources: In honor of World Mental Health Day (October 10) I would like to revisit a conversation I had on the You Need a Counselor Podcast. To listen to the episode click HERE. Take care, dear reader, Julie Was this newsletter forwarded to you? Click here to get your own subscription. To Persist Author Unknown one teaspoon at a time, the rain turns mountains into valleys

In the Media Where can you find EMPOWER Possible? Besides posting on my own social media I also collaborate with other entrepreneurs.  I was recently on, Not Just A Daydream with Kristi WinfreeIn this episode we covered a lot of topics including: * Recognizing and honoring the multidimensional aspects of your identity outside your job. * Seeing the impact of living in alignment with your core values. * Harnessing your personal power to shape the path to your future. To listen click here. Interested in catching up on our previous podcast episodes? We invite you to explore our library of past recordings, where we delve into a diverse range of topics related to happiness and well-being. https://empowerpossible.com/podcasts/

Upcoming Events    1) October: Better Together Series. Integrative Health and Well-being for Practitioners Series hosted in partnership with the University of Minnesota. 2) October 10, 6-7 pm CST, Turn the Tide: How to Thrive as a Business Owner,  Discover how to establish work-life harmony, set boundaries, and implement self-care practices that enhance your overall health and fulfillment. Get ready to turn the tide in your entrepreneurial journey. Learn and practice the tools you need to maximize your potential, thrive amidst challenges, and create a sustainable, successful business that aligns with your values and aspirations. Free Webinar To register go to https://www.successfulbusiness.org/event/501430034/turn-the-tide-how-to-thrive-as-a-business-owner  3) October Coffee Chat: Freedom From the Clock   4) Winter 2024 New Course, Career Crossroads Launch Stay Tuned for Details!

Courage: You are more courageous than you know or can ever know.

 

September 24, 2023 Regenerate Your World  Build the future you want to live in. I know these times aren't the easiest for all of us, but I am an optimist - I see the glass as refillable instead of half-full or half-empty. To brighten up your days, I publish the Regenerate Your World newsletter coming to your inbox on a bi-weekly basis. Let's Get Empowered!

Courage: You are more courageous than you know or can ever know. Dear Empowered Reader, Welcome back! In this edition of Empower Possible, we delve into the transformative power of courage, drawing inspiration from my work with my clients, the writings of Dr. Sood, the work of Brene Brown, and my own experiences. Discover how courage can empower you to navigate life's challenges and opportunities with newfound strength and purpose. Defining Courage In building a definition of courage I found my definition challenges common misconceptions. It's not about the absence of fear but the ability to take action despite fear and uncertainty. Courage involves doing the right thing, even when it involves risks. I remember a personal experience that resonates with this definition. In 2021, I started my business. It was a leap into the unknown, and fear was present in the face of the unknown. However, I recognized that the meaning and purpose of my new path were more powerful than the fear of uncertainty. Courage in Everyday Acts Courage manifests in myriad ways, from everyday acts of kindness to extraordinary feats. It's not confined to grand gestures; it's the willingness to stand up for what's right, even in the face of adversity. One of our readers, Gary shared a touching story. He witnessed a neighbor being unfairly treated, and despite feeling nervous, he spoke out against the injustice. Gary's courage inspired others to join him, and together, they made a positive change in their community. This story reminds us that courage can start with a single voice. The Neuroscience of Courage Did you know that courage has a neurological basis? Dr. Sood and Brene Brown delve into the science behind courage, revealing how specific brain regions come into play when facing fear. This resonates with my personal journey. When I decided to start my own business, fear often crept in. Understanding the neuroscience of courage helped me manage those fears. I realized that even the most courageous people experience fear; it's how we manage it that matters. Breaking Stereotypes Courage often conjures images of heroes performing daring acts. However, Dr. Sood challenges these stereotypes, highlighting the everyday heroes who display courage through selflessness, kindness, and humility. Reflecting on my own life, I recall a good friend, who, despite their modest means, devotes their time to volunteering at a local shelter. Their acts of compassion and courage in the face of adversity left an indelible mark on my values. Enhancing Your Courage Ready to boost your courage quotient? Dr. Sood provides valuable insights on how to enhance your courage. From advanced preparation to fostering connections, embracing the power of belief, and learning from failure, there are many paths to cultivate and strengthen your courage. Personally, I found that embracing failure as a part of my entrepreneurial journey helped me grow stronger and more resilient. Reflection Questions How has your understanding of courage evolved after reading about its diverse manifestations and the neuroscience behind it? Can you recall a recent situation where you displayed courage, no matter how seemingly small you perceived it to be, and how did it make you feel? Which of the suggestions for enhancing courage resonated with you the most, and how do you plan to incorporate it into your life? (preparation, building connections, learning from failure, etc.) Final Thoughts Empower Possible invites you to embark on a journey of self-discovery and empowerment through the lens of courage. The wisdom of others reminds us that courage is not a rare trait reserved for the extraordinary but a quality that dwells within us all. Embrace your inner courage and unlock the doors to a more fulfilling and meaningful life. Take care in the journey and thank you for your readership! Julie Was this newsletter forwarded to you? Click here to get your own subscription. Touched by an Angel by Maya Angelou We, unaccustomed to courage exiles from delight live coiled in shells of loneliness until love leaves its high holy temple and comes into our sight to liberate us into life. Love arrives and in its train come ecstasies old memories of pleasure ancient histories of pain. Yet if we are bold, love strikes away the chains of fear from our souls. We are weaned from our timidity In the flush of love's light we dare be brave And suddenly we see that love costs all we are and will ever be. Yet it is only love which sets us free.

In the Media Where can you find EMPOWER Possible? Besides posting on my own social media I also collaborate with other entrepreneurs. If you're feeling overwhelmed, burnt out, and constantly stressed due to the lack of work-life balance and the absence of clear personal boundaries, then you are not alone! Many individuals find themselves trapped in a cycle of overworking, neglecting their personal lives, and struggling to establish healthy limits.  Despite our efforts, we may find that our relationships suffer, our mental and physical health declines and our overall well-being is compromised. It's time to break free from this cycle and prioritize creating a harmonious work-life balance and setting firm boundaries. Click HERE to listen to my recent interview on the Not Just A Daydream podcast with Kristi Winfree. Interested in catching up on our previous podcast episodes? We invite you to explore our library of past recordings, where we delve into a diverse range of topics related to happiness and well-being. https://empowerpossible.com/podcasts/

Upcoming Events  1) September 27th, Midwest Health Promotion Conference: Weaving a Web of Wellness  Presenting on the topic of Care Champions. To Register go to Health Source Solutions 2) September 30th, Mindfulness Moment. Dream Up! Conference. 3) September/October: Better Together Series. Integrative Health and Well-being for Practitioners Series hosted in partnership with the University of Minnesota. 3) October, New Course, Career Crossroads Launch Stay Tuned for Details! 4) October, MNSOPHE Conference, more details to come!

Connect with me on social media! Copyright ©  EMPOWER Possible is dedicated to empowering individuals, organizations, and communities to organize and act together to regenerate our world through Self, Social, and Systems transformation.  info@empowerpossible.com \ Website \ Mission You are receiving this email because you expressed an interest in my work—thank you! You can change your email preferences or unsubscribe at any time.

Why Yoga Can't Cure Burnout

 

September 11, 2023 Regenerate Your World  Build the future you want to live in. I know these times aren't the easiest for all of us, but I am an optimist - I see the glass as refillable instead of half-full or half-empty. To brighten up your days, I publish the Regenerate Your World newsletter coming to your inbox on a bi-weekly basis. Let's Get Empowered!

Recap: Why Yoga Can't Cure Burnout Dear Empowered Reader, As we transition into Fall, it's a great time to consider turning over a new leaf and developing a fresh perspective on well-being.  Are you struggling to overcome burnout despite focusing on your well-being?  In this special edition of the Empower Possible newsletter, we explore the  article titled "Why Yoga Won't Cure Burnout“ by Kathleen Schulz. I practice yoga on a daily basis and believe individual well-being practices are an essential part of life (I am more than a little biased) AND individual well-being practices are not enough to overcome systemic issues. This newsletter looks to explore this topic utilizing yoga to represent individual responses to burnout recognizing yoga for one person might be meditation for another or spending time in nature. While these are all part of well-being  these practices along ”can’t cure burnout”. Let's review the article's key takeaways. Understanding Burnout: Looking Beyond the Surface The article begins by addressing the common misconception that yoga is a cure-all for burnout. While yoga undoubtedly offers several physical and mental benefits, burnout is a complex issue that requires more than one practice to address. Burnout is not just about exhaustion; it involves emotional exhaustion, detachment, and a sense of inefficacy. The Limitations of a Single Solution Yoga has gained immense popularity as a mind-body practice that can alleviate stress and promote relaxation. However, this article highlights that relying solely on yoga to address burnout oversimplifies the complexity of the condition. Burnout stems from various factors, including workplace culture, societal pressures, and personal expectations. Therefore, a holistic approach to well-being involves a combination of strategies, including self-care, therapy, organizational changes, and more. The Role of Mindfulness and Intentionality Mindfulness, often integrated with yoga, can indeed contribute to well-being. The article emphasizes that practicing mindfulness and intentionality can empower individuals to navigate burnout more effectively. Being present, cultivating self-awareness, and making conscious choices about one's priorities can all play a significant role in preventing and managing burnout. It's not just about practicing yoga; it's about incorporating mindfulness into every aspect of life. Building a Resilient Foundation Resilience is a crucial component of addressing burnout. The article suggests that focusing on building resilience is more effective than seeking a single solution like yoga. Resilience involves developing the ability to adapt to stressors, maintain a sense of purpose, and bounce back from challenges. This can be achieved through a combination of practices, including mindfulness, cognitive reframing, seeking support, and maintaining healthy boundaries. Creating Lasting Change The article concludes by emphasizing that addressing burnout requires systemic change. While individual practices like yoga and mindfulness are valuable tools, they are most effective when accompanied by changes in workplace culture, societal expectations, and personal boundaries. It's a collective effort that involves individuals, organizations, and society as a whole. For more about lasting change check out a previous newsletter about reclaiming your power. Click HERE. Moving Forward Together As we reflect on the insights from "Why Yoga Won't Cure Burnout“,  let's remember that well-being requires a multifaceted approach. Yoga and mindfulness certainly have their place in promoting wellness, but they are just one aspect of the puzzle. By embracing mindfulness, building resilience, and advocating for broader changes, we can create an environment where burnout is less likely to occur. This is not to say you are to discontinue your well-being practices please DO NOT do this but instead if your well-being practices are not improving your well-being it might be time to think about the systems in place that may be impacting your well-being. Reflection Questions 1. How might our expectations about yoga's (or other well-being practices) effectiveness in curing burnout influence our overall approach to managing our well-being? 2. What are some potential limitations of relying solely on a single solution to address burnout, and how might a more holistic approach better address the complex factors contributing to burnout? 3.  What is one step you can take today to nurture your own well-being? ( It may be practicing yoga for 30 minutes) To read the full article, please visit https://on24static.akamaized.net/event/38/77/70/8/rt/1/documents/resourceList1662480977755/yogawontcureburnout1662480976622.pdf.  What do you think? I would love to hear your thoughts about the article, well-being, or anything else on your mind! Please email me, info@empowerpossible.com Thank you for your readership and for being a part of the EMPOWER Possible community. Let's continue to learn, grow, and support each other on our holistic well-being journey.  Together we can regenerate our world, Julie Additionally, I would like to acknowledge the anniversary of September 11th, 2001. Today, let's take a moment to remember the tragic events of that day.  On this day of reflection, we honor the lives lost and the heroes who emerged amidst adversity.  Let us stand united in fostering a world where compassion and understanding prevail, ensuring that such acts of violence never define us. Was this newsletter forwarded to you? Click here to get your own subscription. You Need Help But Not From Us': A Poem on Burnout by Rita Agarwal, MD  Teacher of the year, again Research publications, galore. Honors, accolades, committees Leadership positions, ad nauseum Excellence in clinical care Best Lecture, best lecturer, best doctor, best teacher. “Hey, I know you’re not on call, but can you…? ”“Hey, I know you’re off but could you ……?” “Hey, I know you’re in clinic but …..? ”Can you? Will you? Could you, help me? Three marathons lead to a bad hip. Successful surgery complicated by a fall. More surgery, then pus from the wound MRSA (of course)Aseptic meningitis, anemia, thrombocytopenia, superior venous thrombosis, Surgery again, again, and again “Hey, I know you’re sick but can you….?” “I know you don’t feel good but will you….?” “I know you’re recovering, but I need…….” Can you? Will you? Could you, help me? 80 hours a week for residents, Faculty just have to work harder. “Step up to plate, man. What is wrong with you?” “Hey, we’re short, everyone is working hard” “Try harder, work harder, what is wrong with you?" "100, 120, 140 hours a week….“ We paged you for hours, where were you?” “You were falling asleep writing notes” “Your EBL was way off” “One more mistake and you’re out”. “You need help…but not from us”. Depressed, defeated, desperate, humiliated, disgusted, drinking, “Do something. See someone." “Get help” “You were late, you left early, you’re not trying” “You were rude, your documentation is terrible, why aren’t you trying?” “You’re OUT” You Are OUT BURNED OUT

In the Media Where can you find EMPOWER Possible? Besides posting on my own social media I also collaborate with other entrepreneurs. This week I am going to throw back to the Empowered Heart to Heart Podcast as it is relevant to this topic I hTh I chatted with Rhonda Simmons about personal mission statements, listening to your true voice, and claiming your power. To listen HERE  Interested in catching up on our previous podcast episodes? We invite you to explore our library of past recordings, where we delve into a diverse range of topics related to happiness and well-being. https://empowerpossible.com/podcasts/

Upcoming Events    1) September 27th, Midwest Health Promotion Conference: Weaving a Web of Wellness  Presenting on the topic of Care Champions. To Register go to Health Source Solutions 2) September 30th, Mindfulness Moment. Dream Up! Conference. 3) September/October: Better Together Series. Integrative Health and Well-being for Practitioners Series hosted in partnership with the University of Minnesota. 3) October, New Course, Career Crossroads Launch Stay Tuned for Details! 4) October, MNSOPHE Conference, more details to come!

Connect with me on social media! Copyright © EMPOWER Possible EMPOWER Possible is dedicated to empowering individuals, organizations, and communities to organize and act together to regenerate our world through Self, Social, and Systems transformation.  info@empowerpossible.com \ Website \ Mission