Communication Style

How you communicate immediately impacts how others respond to you. Facial expression, body language, tone and volume of voice, as well as word choice are all important to consider in order to evoke a productive and positive response from those around you.  Take time to reflect on your personal style, be it assertive, aggressive, passive, or passive aggressive, and the effect it has on reaching your objectives. 

WHole In One

How your body is feeling impacts your mind's functioning and vice versa. The process of self care addresses that connection, and works to keep each part of the person in peak condition in order to have a whole self able to live their best life. Diet, exercise, sleep, and companionship all impact our ability to tackle challenges. 

Taking a Breath

Breathing has played a role in self-control and performance throughout the history and geography of humans. Meditation, mindfulness, yoga, high intensity sports, and vocal performance all depend on accessing the body and mind through breathing. 

Breathing with intention helps reduce anxiety, get a grip on anger, focus attention, and improve performance. Practicing deepening the breath and relaxing the mind can happen anywhere. The more you practice during moments of calm the easier it will be for your body and mind to fall into the pattern when you need it most, during times of heightened emotion or physical demand. 

Square Breathing

A simple exercise to help you get started is Square Breathing. Trace the outline of a square with your fingertip or simply with your mind on the inside of your closed eyelids. As you follow the line of the square up the left side, breath in slowly, at the top left corner hold your breath in as you follow the line across the top of the square. Begin to breath out slowly as you follow the line down the right side of the square to the bottom right corner, empty the air from your lungs completely as you meet the corner. Hold your breath out as you follow the bottom of the square across to the bottom left corner. At the corner, begin to breath in slowly as you once again follow the left side of the square upwards. Continue around the square for several breaths, aiming for a slow steady rhythm that fills and empties your lungs completely with each breath. 

Planning Ahead

Planning ahead for any changes in routine, unusual happenings, or even unexpected events can help alleviate stress and distress for you or a loved one. For example, going to a new location can push up the pulse and preoccupy the mind, leaving less energy for enjoying the outing and behaving kindly. Breaking down any new challenge or change into clear, manageable steps reduces anxiety and increases the sense of control over the situation. 

HALt

Does the size of your reaction seem bigger than the challenge at hand? Remember to HALT, which means taking a pause to check with yourself and see if you are Hungry, Angry, Lonely, or Tired. If so, taking the time, whenever possible, to address those key elements can help reduce your reaction and alleviate some distress. This self-check allows you to return to the business of living with a better baseline and more personal resources.

Conflict Resolution

Disagreeing respectfully is a key element to a quick and successful conflict resolution. Correctly identifying your own objectives and needs allows for clearer communication. Utilizing an "I statement" helps organize your need into a succinct exchange that won't put the other party on the defensive. 

"I Statement" Template

I feel ______ when you ______ because ______ and I want _____.

Simple, yet difficult to master, framing your disagreement in this way allows for clear, professional communication that maintains a solution focused mindset and minimizes squabbling. 

Some examples:

"I feel frustrated when you miss the deadline because it delays the whole team and I want to get the product released on time. What can I do to help make sure you can complete this on time?"

"I feel betrayed when you lie to me about where you are because I worry about your safety and I want to be able to trust you and know that you are safe. You won't be able to go out alone if I can't be sure of where you are."