-
- allostatic stress 58–59
- Amanda and work-life imbalance 189
- amygdala hijack 56–58
- anxiety
- — definition 101–102
- — managing 108–111
- anxiety-busting practices 112–113
- anxious thoughts, two questions for 110
- attentional blink 99
-
- balance
- — achieving under stress 51–58
- — definition 185–188
- — knowing when out of 188–190
- behavioural feelings 28
- being present 12–13
- Benin, catching malaria in 140–143
- body scan practice 82–83, 86–89
- boundaries, creating clear 191
- box breathing
- — practice of 67
- — technique 62–63
- Bracks, Nick, on anxiety 111
- breath, power of 61–65
- breathing, practising 113
- breathwork, power of 5–7
- burnout
- — beating 32–33
- — no exemptions from 30–31
- — real-life examples 28–29
- — stages of 29–30
- — in stress cycle 58–59
- — tips for prevention 190–192
- burnout syndrome 26–27
- burnout vs stress 60
- burnout-busting practice 41–43
- busy, being too 31–32
-
- cancer, coping with 104–105
- Catalano, Nicola and gratitude 163
- changing your world 151
- Chapman, Scott on fear in the workplace 124–125
- Chris and dealing with cancer 104–105
- chronic stress 58–59
- cognitive regulation 73–74
- ‘coming to your senses’
- — exercise 77–78
- — practice 85
- context switching 98
- cycling
- — in rural South Australia 2–7
- — in Southwest United States 21–22
-
- deep breathing
- — and sleep 63–64
- — when to use 64–65
- deep diaphragm breathing
- — practice of 66–67
- — technique 61–65
- doing nothing, being comfortable with 78–79, 86
- dopamine 169, 170–171, 172
- DOSE, daily 169–172, 178–179
- downtime and/or meditation domain 197–198
- dreams, persevering with 146–148
-
- ELMO Employee Sentiment Index (2022) 26
- emotional feelings 28
- emotional intelligence 9–10
- emotional regulation 73
- endorphins 170, 171, 172
- everyday stress 58–59
- exercise for self-care 35
- extrinsic motivators 151–153
-
- family relationships domain 196
- fear
- — demystifying and understanding 121–123
- — in the workplace 123–125
- fear and trust
- — developing a relationship with 126–128
- — in Nepal 115–120
- fear vs trust 128–129
- fearful thoughts, two questions for 110
- fears, flipping to trust 129–131
- feelings, types of 28
- fight, flight and freeze responses 45–49
- fight-or-flight response, modern-day 50–54
- financial wellbeing domain 196
- ‘five whys’ for finding purpose 153–154, 157
- fixed mindset phrases 201
- flip your fears exercise 134
- formal mindfulness practice 13
- future as a ‘mental phantom’ 103
-
- generalised anxiety disorder (GAD) 101–102
- gorillas, experience with 45–49
- gratitude
- — benefits of 164–165
- — definition 162–164
- gratitude journalling 172–173, 178
- Grossman, Dave and box breathing 62–63
- growth mindset
- — adopting 198–201
- — phrases 201
-
- happiness, experiencing 167–169
- happiness chemicals, daily DOSE of 169–172
- health and fitness domain 194–195
- hobbies and interests domain 198
-
- imbalance 188–190
- imposter syndrome 131–133
- inner strength, search for 5–6
- intrinsic motivators 151–153
-
- Kathmandu, Nepal, royal massacre and fear in 115–120
- kindness, random acts of 173–175
- Koh Tao, Thailand, balance in 181–185
-
- Ladakh, Indian Himalaya, kindness in 175–177
- limiting beliefs 131–133, 134–135
-
- Mark and chronic stress 59
- Masai Mara, Kenya, gratitude in 160–162
- meditation
- — for self-care 37–38
- — while in danger 5–6
- Melbourne, Australia, mindfulness program in 23–25
- mental phantom, future as a 103
- mental pillars of self-care 34
- mental stimulation outside work for self-care 37
- Michael and self-regulation 81
- mindful meditation for self-care 37–38
- mindful response 81
- Mindfulness 101 11–13
- mindfulness
- — creating space with 79–82, 85
- — getting started 15–17
- — practice 19
- — practices 13–15
- — program in Melbourne, Australia 23–25
- monastic life 184–185
- motivators, intrinsic vs extrinsic 151–153
- mountain climbing and perseverance 143–144
- mountain gorillas, experience with 45–49
- multitasking, myth of 97–101
-
- negative thoughts, two questions for 110
- 90-second breath breaks 82, 85
- 90-second breathing technique 16–17, 18
- non-formal mindfulness practice 13–14
- noticing yourself 1–2
- nutrition for self-care 35–36
-
- overwhelm
- — author's experience of 95–97
- — managing 106–108
- — in the modern world 94–95
- overwhelm-busting practices 112–113
- oxytocin 169–170, 171, 172
-
- parasympathetic nervous system 54–56
- personal development domain 197
- Pete and burnout in Melbourne 23–25
- physical feelings 28
- physical pillars of self-care 33
- positive mindset, adopting 198–201
- present, being 12–13
- primal fear 120–121
- progress 145–146
- purpose
- — aligning with 148–150
- — ‘five whys’ for finding 153–154
- Pygmy village, Cameroon, perseverance in 137–139
-
- reactive response 80
- Rebecca and life changes 39–40
- relaxation response 54–56
- renewal breaks for self-care 36–37
- resilience, about 60–61
- reticular activating system (RAS) 165–167
- Ricard, Matthieu, and happiness 167–168
- rock, paper, scissors game 71–72
- Rowland, John
- — on multi-tasking 100–101
- — on purpose 150
- rural South Australia, cycling in 2–7
-
- Sandra and chronic stress 59
- self-awareness
- — first step in 8–10
- — importance of 10–11
- self-care, essentials of 33–39
- self-regulation
- — developing 76–84
- — importance of 74–76
- — positive benefits of 83–84
- — types of 72–74
- — in Uganda 69–72
- sensory regulation 72–73
- Seppälä, Emma, TED talk on breathing 62
- serotonin 170, 171, 172
- skydiving in South Australia 91–93
- sleep
- — and deep breathing 63–64
- — for self-care 36, 192
- slowing down 182–183
- social connections domain 196–197
- South Australia
- — cycling in rural 2–7
- — skydiving in 91–93
- Southwest United States, cycling in 21–22
- space, creating with mindfulness 79–82, 85
- storm, cycling in 3–7
- stress
- — achieving balance under 51–58
- — evolution of 58–59
- stress cycle, phases of 58–59
- stress response 50–54
- stress vs burnout 60
- stress-reduction course, creating 95–97
- sway bridges, crossing 127
- sympathetic nervous system 54–56
-
- Tess and sailing accident 146–148
- thoughts, managing 109–111, 112–113
- time, guarding your 192
- Tolle, Eckhart and ’mental phantom’ 103
- too busy, being 31–32
- trust, flipping fear to 129–131
- trust and fear
- — developing a relationship with 126–128
- — in Nepal 115–120
- trust vs fear 128–129
- ‘two questions’ formula 110
-
- Uganda, self-regulation in 69–72
- uncomfortable, seeking the 125–126
- unitasking 98
-
- values
- — defining your top three 157–158
- — knowing your 154–156
- Virunga National Parc, Rwanda, gorillas in 45–49
-
- ‘what if’ thoughts 102–105
- wheel of life
- — balancing 193–194
- — domains 194–198
- — practice 202–203
- work and career domain 195
- work-life balance 186–188
-
- ‘you’, coming back to 190–191
- ‘you’ time
- — practice 204–205
- — scheduling 191–192
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