Tag: Self-awareness

What I learned in lockdown

One film I occasionally watch when it pops up on television or a streaming service is Ground Hog Day. In the film, Bill Murray (Phil Connors in the movie) navigates being caught in a repetitive time loop of a day that goes wrong, a day where he could have made better choices, been a better person. Finally, after some self-indulgent behaviour, Bill gets it and realises that if he changes he can get himself out of this loop, this constantly repeating day. It is a film that makes me laugh. At least it did until I got caught up in my own repeating loop of lockdowns in Sydney.

Admittedly, like many, I don’t have control over all that is happening in my world at present. As we enter into further restrictions, varying depending on which local government area or state you live in, it is hard not feel a little disheartened. Generally, it is important to maintain and enhance positive emotions for our wellbeing. Living in lockdown, it is even more essential to prioritise positivity.

“Prioritising positivity means designing and/or organising your daily life to maximise the experience of positive emotions. Research has shown that people who put themselves in situations or contexts where they are likely to experience a range of positive emotions are more likely to feel happier and experience fewer depressive symptoms. Another form of prioritising positivity is known as “pleasant event scheduling”, such a playing with pets” (Green, 2019).

So coming back to the film, I took a lesson from Bill and looked at what I’ve learnt from my lockdown experiences – what kept me buoyant, what bad habits I could ditch, and what I can do this time around that has been proven to increase positivity. Here is some of what has helped me and I hope may help you.

Keep moving

Feeling sluggish in lockdown is not unusual. Remaining inside in line with imposed health restrictions, devoid of our normal opportunities to exercise, it is easy to become inactive. Hours at home either at your work computer, or on the couch binging on your latest favourite series, can certainly bring the energy level down.

Weeks without my regular swimming practice doesn’t help my wellbeing; I need a regular physical exercise routine to keep me moving, to get some oxygen into my blood stream. I set aside time each day to walk, walk, walk to take up my sixty minutes out-of-the-house exercise allocation. Not only am I feeling better and having my curiosity sparked, I am getting to know my neighbourhood better and enjoying the various architectural and horticultural gems I discover along the way. Dog walkers will totally understand this experience.

If you are unable to leave the house, check out online exercise or yoga classes – there are plenty of them available. And remember, exercise has many of the same benefits for depression or anxiety as medication.

Stay connected

Many of us are presently at home with partners and family, or indeed living alone, and removed from the contact with our regular social circles, with our friends and extended family members. We are social animals and as such have a need for connection. Nurturing positive relationships with others is important for our wellbeing.

During lockdown, I find it helpful to do regular check-ins with my friends and close contacts. I get to know how they are travelling, what their particular challenges are, and what strategies they are employing to deal with our restricted lifestyle. And the check-ins let me to share my experiences and broadens my currently limited horizons.

Making regular contact lightens the load of isolation. It grants us an opportunity to reminisce and savour the joys of life, have a laugh, and overall, to increase our positivity.

Choose your news and limit it

I am a news fanatic and like to follow what’s happening in different parts of the world, in different social and political spheres. Over the last lockdowns, and early into this one, I found myself watching and listening to too much television and radio news updates. Often the same statistics and stories about the pandemic endlessly repeated. A COVID news loop.

My partner finally said to me, “Enough, you’re not doing yourself any favours with all this news. You’re just heightening your anxiety.” So I cut back, limited my news intake, and returned to my ‘to be read’ book pile. I got back to doing something I love – reading.

If you’ve been consumed by the news and/or social media, introduce some “pleasant event scheduling”. Return to doing other things that bring you joy – cooking, knitting, gardening, painting, listening to music, the list goes on – to enhance your positivity.

Such a move ensures you have more to discuss with others when you do your regular check-ins. Remember, there was a time pre-COVID when we engaged in broader topics of conversation!

Use your time productively

At my house, there are many tasks awaiting my attention – an overstuffed cupboard that requires clearing, numerous book piles that need sorting into some sort of yet-to-be-determined order, my yearly tax return, a garden shed full of unknown surprises – I could go on. You get the picture and I’m sure you could match me one-for-one.

These lockdown restrictions have provided an opportunity for us to take time to do long-standing tasks or activities. Not so they become chores, rather that they become achievements of time well spent during the pandemic. A COVID bonus if your like. For me last year it was tackling a neglected garden and reinvigorating my back yard.

This is a chance to set a plan to use your time beneficially and have something positive to look forward to – and back on – as time well spent in lockdown.

Be kind to yourself and others

Last, but not least, be kind. Kindness boosts our levels of wellbeing and has a positive impact on self and others. There is much uncertainty swirling around us at the moment and it is easy to get caught up in the vortex. Maybe you’re late on a deadline, or forgot to undertake a particular task, or get cranky when someone doesn’t call you back – all perfectly understandable with so many things competing for our attention as we adapt to the ‘new normal’. Nonetheless it is a good time to lower your expectations a little and relax. After all, in life’s big picture do these things really matter?

Time to give yourself, and others, a break and employ kindness instead of criticism. Because deep down you know we are all really just doing our best in these strange and extraordinary times.

And if all else fails, just watch a movie – but maybe not Ground Hog Day. Stay safe and strong and reach out if you need support.

REFERENCES:

Green, Suzy (2019). The Positivity Prescription. Sydney: Dr. Suzy Green

About the Author: Julie Regan

Julie is a professional transition coach, working with people in career transition and those exploring and developing their artistic and creative practice. She is the Director of Creative Coaching Options and brings over 20 years’ experience working in the creative arts and coaching space. Julie is also a writer and film enthusiast.

Birdsong & Contemplation

One of the most enjoyable things about the last 18 months has been the birdsong in my neighbourhood. The early bird calls to welcome the day as the sun rises over the park and the empty streets and laneways. The warning calls as they chase the sun to rest across the darkening skies at days end. Shrieks of delight filling the air as the parrots strip the grevilleas of their spring blooms. Happy squawks as the minor birds splash around in the birdbath in the garden, or screech alert calls of a cat prowling amongst the flowerbeds.

In my neighbourhood, prior to the Covid pandemic, the opportunity to hear such delights was limited. The overriding clamour of close and distant traffic, the scream of planes coming and going, people making their way to work, home or somewhere else equally important, invaded our senses. The clamour we unconsciously accept as being the way things are in inner city Sydney.

It’s the price you pay for living in the city – constant unquestioned noise. And no doubt it will return once we come out of lockdown.

Now the birdsong may seem like a strange thing to focus on. But to me it symbolises stillness. The noise has dropped off and I can hear not only the birds, but also myself think. An opportunity to listen and hear what nature has to offer as I contemplate my navel in lockdown. An occasion to sit, reflect and enjoy the stillness. It has been refreshing.

The stillness is providing time, without all the peripheral clamour, to reflect on life. It is sustaining my wellbeing as I clear the clutter – both material and mental – and return to what is important. The stillness is allowing me to breathe more deeply and, as Polly writes, access my multidimensionality. I’ve had a chance to revisit my values and virtues, to create a new future vision, to evaluate my community connections, to reset goals and possible achievements, to hit refresh and get clear about what really is important to me in this rapidly changing world.

I encourage you to take an opportunity now – or at any time – to enjoy the stillness and to listen to what the birds in your neighbourhood have to say. It’s the little things, right!

About the Author: Julie Regan

Preparing for the summer break

The festive break and summer holidays are looming large as we move into mid-December and January. It is a very social time with lots of parties, end of year celebrations, family gatherings at Christmas or Hanukah or New Year. It’s great to celebrate the end of the year with your friends and family and it can be as busy as you allow. And whilst it can be exhilarating it can also impact on your regular creative routine, processes and productivity.

Summer breaks are a great opportunity to have that well-earned rest and put your feet up. Resting is important as it lets you clear your brain, break with regular routines, do different things and engage with the world to find new inspiration for your creative endeavours. Often it can be a chance to catch up on sleep or to do something physical.

So why not prepare and give yourself permission to stop and enjoy all you get up to. Eradicate the guilt before it begins and when the break is over you can get back on track with your work.

Here are some tips to help you make the most your summer break.

 Set some creative goals and tasks for your first couple of weeks back at your desk, or in your studio, and outline what you want to achieve during this time. It could be things like setting up your calendar and scheduling your creative milestones, or setting your goals for the entire year. Make it fun so you enter the year looking forward to creating.

 Have your creative journal with you so when ideas arise you can record them. That way you will have some new ideas to work on and put into play when you get back to you studio or desk.

 Remember to have things to hand that will relax, stimulate and inspire you – such as books, podcasts, DVD’s and TV series, your friends. Things that will take you totally away from your work and enable you to unwind and return refreshed in the New Year.

 Set aside some time out for reflection. Review your creative process – what is working well, what isn’t, where are the opportunities for improvement or change, what would you like to do differently in the coming year. Look back and acknowledge all you have learnt and achieved over the last 12 months.

 Make time to get physical – swim, hike, run, dance, walk, play tennis, rock climb – whatever takes your fancy. Just move and rejoice in your body. It has supported you to get this far.

 Celebrate your success and uniqueness. Pause, congratulate yourself and express gratitude for all you have created. It takes courage to express your creativity and share it with the world.

 Spend the festive season with people who have supported you over the year – either in person or virtually. They will enjoy seeing you away from your work, relaxing and having fun. But do remove yourself from any family or friendship tensions if they arise – and they may at this busy time. If you need some guidance on how to handle these tensions please see my counsellor colleague Reed Everingham’s blog.

Whatever you do – ENJOY IT ALL. And don’t forget the sun block. Best wishes for the festive season and the New Year.

Coaching can assist you to manage your creative life. Please get in touch if you would like to explore the ideas above in more detail.

Pace yourself

Watching the Olympic games in Brazil I was again reminded of what elite athletes can teach us as artists and creatives, about life in general.

As we go about our life, practice and business there are many important things that we, like athletes, need to consider in order to live and create – building and maintaining our fitness, developing our practical skills and mental toughness, preparing for the big “race”, celebrating our successes, reflecting on and learning from our wins and losses, and importantly refreshing ourselves after our achievements.

Great athletes understand the importance of recharging and recuperating, of learning all they can from their performance whether they win or lose, and of refocusing on the next event, the next gold medal, trophy or premiership. They understand how to manage their energy.

“the challenge of great performance is to manage energy more effectively in all dimensions to achieve your goals…engagement is not simply one-dimensional. The energy that pulses through us is physical, emotional, mental and spiritual. All four dynamics are critical, none is sufficient by itself and each profoundly influences the others. To perform at our best, we must skilfully manage each of these interconnected dimensions of energy.” 1.

We need to manage our energy to ensure that we have the stamina to go the distance to fulfill our goals of becoming successful people, artists and creators, however we define such success.

How do you manage your energy across all your four energy dynamics – physical, emotional, mental and spiritual? Do you give yourself time to rest, review and learn, recuperate and recharge on a daily, weekly, monthly or yearly basis? If the answer is no, or sometimes, then it may be time to rethink what you are doing. Here are some suggestions to help keep your energy levels firing.

 Take regular breaks – Creating is a marathon and a good way to tackle the distance is with regular “sprints”. Set interval targets for your creative endeavours, whatever they may be, over a day and then have a break to refresh. Write, compose, paint, draw etc. with no interruptions for an hour and then have a ten minute break. It works and stops procrastination.

 Recharge – Identify things that bring joy to your life and make a commitment to do at least one of those things a day. And make them achievable.

 Play – Feed the creative part of your life and make time to play^2,to do things that aren’t about projects and outcomes. Go out and have some fun, and get caught up in living in the moment.

 Move – Move your body and exercise as it is a natural stimulant with both proven physical and psychological benefits. Physically it increases your aerobic and anaerobic fitness; muscle tone and strength; energy levels; flexibility; sleep quality; plus more. Psychologically it improves your confidence and self-esteem; reduces your stress levels; and increases your feeling of well-being.

 Reflect – Allocate time in your day to reflect on your successes, how you feel about your work and its progress, on your life, those people who are important to you. Do something that allows you to listen to what’s going on ‘inside’ you and to be grateful for all of it.

 Sleep and eat well – Develop and maintain healthy dietary and sleep routines. Choose nutritious fuel for your body and eat at regular intervals to maintain optimum energy levels. Too little or too much food at the wrong times can impact on your performance. Schedule your work to ensure you get between seven and eight hours sleep a night to rejuvenate.

Give yourself the best chance to do your best and have a break. You don’t just deserve it – you need it!

Coaching can assist you to pace your creative life. Please get in touch if you would like to explore these ideas in more detail.

^1.Loehr, Jim and Schwartz, Tony (2005) The Power of Full Engagement – The Free Press, New York, page 9

^2.National Institute for Play at http://www.nifplay.org

7 habits of mind to boost your arts career

Earlier this year I contributed to an article on ArtsHub called the Seven habits of mind that will boost your arts career.

Metalsmith and lecturer, Simon Cottrell, feminist organiser Karen Pickering, community cultural development practitioner, Susie Waller, and myself were interviewed and asked what behaviours and attitudes help artists to excel and survive in the demanding world of today’s arts practitioner. The responses provide plenty of food for thought and focus on some of the important intangible aspects associated with creative practice. Check out the article and enjoy.

Also check out my article on this site on self compassion.

Coaching can assist you to explore ways to increase your self-awareness. Please get in touch if you would like to explore any of these ideas in more detail.