5 building blocks to resilience

My 5 building blocks to resilience are really very simple! They’re pretty much your foundations to #wellness.

🛌 SLEEP

Just the number of hormones released during your sleep alone should be enough to alert you to the importance of a healthy sleep routine. This is the necessary recovery time for your body, your mind, your emotions and serves as your daily reset. The relationship between resiliency and the ‘reset’ will feature in part 2 of my upcoming resiliency training programme. If you’re wanting sleep wellness tips though, you can check out a previous blogpost here.

💦 WATER

3.7 ltrs for men and 2.7 ltrs for women is the recommended daily fluid intake by the U.S. National Academies of Sciences, Engineering, and Medicine. Some of this will come via your food intake. The rest needs to come via your drinks. Make it a habit to consume as much of this remainder as simple water, as opposed to other drinks (particularly those with caffeine in them). Research has shown us that water supplementation following a dehydrated state was found to improve performance on tasks measuring cognitive reflection in judgement and decision-making – critical elements of resiliency[1].

🙏 SPIRITUAL LIFE

Resiliency requires the use of both your intellect and your will (i.e. the heart). There is a very deep connection between resiliency and spirituality, which is often used as a tool to live well in relationships, manage change, cope with adversity, increase power of belief, and commit to upholding values and practices[2]. Nourish your spiritual life with prayer and meditation, and over time with the help of God’s grace, you will find yourself more ‘connected’ and more ready to face difficulties that will form (painful but necessary) part of your interior growth and maturation.

🥗 HEALTHY EATING

The link between stress and resilience is well known. And so is the advice on healthy eating to reduce stress[3]. In summary, here are the sub-tips I’ll share on #functionalfood:

  • Eat to reduce inflammation in the body. Inflammation can cause a multitude of bodily malfunctions and imbalances, so be pro-active in avoiding chronic illness by reducing that.
  • Eat to promote and support your immune system. Daily raw fermented foods and aids are a great starting point. 
  • Consume your daily (or weekly) required amounts of vitamins and minerals. A 7 day food diary to kick this off is the best thing you can do to check that you’re on the right track!

🏋️‍♀️ EXERCISE

Doing your 10,000 steps is amazing… but it’s not enough. Our bodies were designed for movement – particularly walking – yes. But it was also designed for lifting, carrying and general resistance-style work. The minimum requirements of exercise for adults aged 18-64 are:

  • at least 150–300 minutes of moderate-intensity aerobic physical activity; or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week 
  • muscle-strengthening activities at moderate or greater intensity that involve all major muscle groups on 2 or more days a week
  • limit the amount of time spent being sedentary
  • aim to do more than the recommended levels of moderate- to vigorous-intensity physical activity 

Note the importance of strength & conditioning exercise being included in your weekly routine. The body needs it. And if your body needs it, so does your resilience.


[1] https://pubmed.ncbi.nlm.nih.gov/30666412/ Given the varied effects of water on cognition, this study explored potential effects of water supplementation, hydration status, and thirst on thinking and decision-making tasks.

[2] https://www.tandfonline.com/doi/full/10.1080/15528030.2018.1532859

[3] https://rightasrain.uwmedicine.org/body/food/healthy-eating-for-resilience


I’m Claz, a personal health & career coach as well as a massage therapist based in West London, accredited in the UK. You can book a session with me here or sign up to my workshops on my Eventbrite Page. Upcoming workshops include personal resiliency training.

Tips for CV L-Writers… according to your learning style

It can be assumed that I’m writing this blogpost for teens or recent graduates looking for their first job. You are mistaken.

I believe there will be a lot of people out there, who are writing their CVs for the first time, who are beyond this category of CV Learner Writers (I’ve nicknamed them CV L-Writers for ease, hence the title!). I have one client, for example, who has set up and ran businesses, who is super bright and super loving, who loves learning, but has never written a CV in her life. She’s never had to. Having come into the family business soon after O-levels and then being in the business world until she became a mother to two amazing children has meant that she has never had to apply for a job. Now, however, this is something that she is exploring, and I’m here to offer her career coaching help.

Of course, one of the first objectives was to get a CV together. An entirely new concept for my client! There were indeed blockages there when trying to put this CV together, and it became a task that for weeks hadn’t been completed. After coaching the issue out, and understanding the bigger picture, it appeared that my client needed to complete the task in a way that many might not understand. You see, she is a Reflector-Pragmatist blend of learner, and this would make her task of CV writing difficult – especially in lockdown!

So what are learning styles and why are they important for career coaches to understand? I guess I learned the hard way. Our careers are a journey that we are always learning from. Based on the work of Kolb (…), Peter Honey and Alan Mumford identified four preferential learning styles. You can research into their work yourself if you are more interested, but here’s my take on it here:

Learning Styles-2

Which one are you? Or in fact, which blend are you?

My client as a Reflector-Pragmatist first needs to watch someone explaining what they are doing as they create their CV. She’ll take a billion and one notes about it. And then she will apply past life experiences to having a go, but needs to be assisted whilst on the task by a respected practitioner. This had not dawned on me until most recently. It has inspired the content for this post, since others may also be needing some helpful tips on learning how to write their CV bearing in mind their learning styles.

For the purposes of not drowning this post, I simply post up the tips, but don’t point to any particular sources. Notice that NONE of these learners would ever revert to a CV writing service. They will learn their way, and not fob of the task onto someone else.

 

Tips for ACTIVISTS

My friend… you’ve probably already started on the task and are ready to share your first draft with your coach! But if you’re not quite there yet, here’s a few tips especially for you with love from Claz!

  • Get cracking way before your set deadlines so that you can produce multiple drafts if need-be.
  • Research your ideal model CV using the various means and methods you have at your disposal.
  • Consider taking up a career coach to keep you on track and to give you the feedback that you will be wanting after your drafts.
  • Don’t rush the process. Activist learners have a tendency to move on too quickly from one experience to the next. In doing so, they block their own abilities to learn effectively.

Tips for REFLECTORS

My cautious and careful friend, I understand the risks you are imagining in your mind as you begin your CV writing task. But don’t you worry! This practical experience is going to be of great worth to you once you have landed the job that you’re going to be happy excelling in. My tips for you:

  • Start. Just start. Once you’re started, don’t stop. Build up your courage to keep going. Creating something badly is better than not creating it at all, if that’s what you’re worried about.
  • Hear/Watch others’ stories and ask your network of friends, family, acquaintances to share with you how they went about putting their CV together.
  • Watch YouTube tutorials.
  • Ask your career coach if he/she has anybody who is currently writing their CV whether you might be able to Zoom call or meet with the CV L-writer to observe how they do it.
  • Try to engage sufficiently with others in the process, but not become dependent on them to do the task. E.g. you might want to pay a CV writer to sit with you as you produce your CV (note: you must not have the CV writer do the task for you though!).

Tips for THEORISTS

I love the simplicity of your approach, dear friend. There are many websites out there with clear instructions for you to follow. Many career services will also offer CV-writing support in a logical and theoretical way.

  • Get in touch with your local University or Higher-Education College Career Service and make yourself known to them.
  • Understand the ideas and the intended concept of what you are reading. Remember that after this process is over, every step lead to an outcome. That’s what you’re aiming for! The outcome being a ready-to-distribue CV!
  • It may be worth thinking outside the box about who you might want to work with here. Yes, career coaches can be of invaluable help, as can CV writers. But people who write job descriptions, interview candidates and sit on shortlisting panels could also teach you a thing or two about what would be valuable in a CV.
  • Try not to ignore your intuitions and creativity or you may miss out on learning something new.

Tips for PRAGMATISTS

Your openness to new techniques and ideas is a result of your realistic and practical approach to problem-solving, my friend. You also very much appreciate respected practitioner coaches to give you feedback on your tasks.

  • You are so capable of completing the task, so continue in perseverance until it’s completed. Don’t become complacent.
  • Keep reminding yourself of the ‘why’ you are doing this task, so as not to reject or ignore ideas supporting your task and completing it.
  • On the very rare occasion, you will have to learn to do things that might not make sense to you, or that you can’t see the bigger ‘why’. I know it’s not as natural for you, but don’t let this prevent you from your learning opportunities. Life is full of learning, and worth learning even these lessons, that may appear to be insignificant or not of value to you. Don’t lose out. Your opportunity to learn is a gift.

 

So there we are. I hope that you will find some of this information helpful for you. Feel free to share it on to others whom you feel could benefit! You could also get in touch with questions 🙂

 


Life Coach, Change Agent Management, Holistic Massage Therapy, Wellbeing, London, West,

I’m Claz, a Professional Career Coach based in West London, accredited in the UK. I am also a Life & Wellbeing Coach, working with individuals as well as organisations.  You can contact me through my website www.touchofclarity.com.

How I’d love to write a PhD on human behaviour right now…

I don’t consider myself an #academic… but I’m just so fascinated by #human #behaviour at the moment!

I agree with the UK Government’s current standpoint on the Coronavirus. Why? Well… because they have taken into serious consideration human behaviour.

In my 30+ years of life, I have observed how much we as human beings have changed in terms of our behaviour. I’m sure that many of you who are older, will see an even starker contrast in human behaviour from when you were younger, to today. We have become more impatient. We need things to be done faster and better. And, we have become so much more focused on ourselves (this is an iCulture, remember) and insular. We no longer connect with the dimension of time – and it’s going to hit us BIG TIME.

I’m not a scientist, nor am I a medical expert. I’m not a human behaviour expert neither. However, I do care very much about people. I care very much about the vulnerable in society – the disadvantaged, the marginalised, the isolated. I do this out of choice – not just because it’s inspired by my faith but also because it’s an intrinsic part of who I am. I was very pleased to have been able to watch the entire press briefing on BBC News on Thursday 12th March and I really have to say that it made entire sense to me.

If we go into lockdown too soon, people will become frustrated and lonely (depending how active or dependent you are on others). Perhaps I would never have heard myself saying this in the past, but it seems that on this occasion, the British Government appear to understand its peoples’ blind spots and weaknesses better than we do. Around a few months ago, I remember standing in a queue. I was only in the queue for around 10 minutes but the woman behind me spent 5 minutes constantly complaining at the fact that she’s in a queue. I mean, when we can’t even queue for 15 minutes without complaining, how are we conceivably going to remain on lockdown for an extended period of time? I know that not everyone behaves like this, but the truth is, the vast majority of us are extremely active – in our mindsets, our communications, our work, our lifestyles, etc.

Today, I was watching the movie ‘The Shawshank Redemption’ (LOVE that movie!) and every single time Brooks narrates the line “the world got itself in a big hurry”, I always think that this is even more true of today, than it was back then. Our human behaviour has changed from allowing things time to take its course, to wanting immediate results. I’m a coach – for sure this is something that I even experience in my line of work. It’s one of the reasons why I love the elderly, and spending time with them. They really teach me the value of patience and self-control, in ways that can’t be explained in textbooks.

It’s too late to kill the virus, so therefore we need to let it continue to run its course, whilst of course doing all we possibly can to develop immunity to it. The situation is going to get worse, and it makes most sense if the peak of impact was delayed, and risk mitigated as much as is possible. The Government’s recommendations are on-point if you think that what they’re asking people to do is to remain indoors for a week should symptoms of the virus make an appearance. This is to prevent the spread. It’s very sensible advice. Eventually, the lockdowns will have to happen… but they shouldn’t happen before their time.

In terms of my business, I’m here to be of service, not to be of risk! Unfortunately, I’m someone who is currently showing symptoms of the virus although I don’t know if I actually have it or not. I’m stopping all my volunteering activities and I’ve also cancelled my Career Strategy workshop that was due to take place on Thursday 19th March, for the reason that it will be my 7th day of self-isolation.

What I’d be most interested in now is having a good conversation with experts in the arena of human behaviour during times of panic such as the time we are experiencing now. If there is anyone out there who reads this and who can point me in the right direction, or connect me, I’d be delighted to speak to them and learn more. So much to learn… always! I’m so glad that I have a love of learning.

 

 

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