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As high performers, we're used to thinking of solutions for challenges. But sometimes all that thinking just doesn't work. Trying to think your way out of feeling stressed, frustrated or stuck often ends up making things worse. In the same way, it's hard to think yourself into feeling energetic, confident or calm.
Instead, there's another approach that can be a lot more effective — and a lot more fun. I'm a big believer in using your body to change your mind. More and more research shows us the power of the mind-body connection. Because of this connection, some activities that might not feel productive can actually help you be at your best.
So the next time you find yourself thinking about how to solve or fix something (especially if that "something" is your own mood or mindset), turn your brain off for a while and try one of these ideas instead.
1. Get Moving
Exercise doesn't just enhance your physical fitness. It also gets your brain in shape. Studies have found a pretty amazing list of mental benefits from exercise. To name just a few, a good workout helps your brain produce feel-good endorphins, improves your stress response, boosts your confidence and reduces anxiety. The next time you feel stressed or stumped, step away from your desk for a walk. Even a quick break for some physical activity can lift your mood and clear mental blocks.
2. Go Outside
That walk will benefit your productivity even more if you can take it outside. Time in nature is a scientifically proven mood booster. It lowers your blood pressure and levels of cortisol, the "fight or flight" hormone. And when it comes to boosting your energy, a nature break is right up there with a cup of coffee. When you return to your desk, it should be easier to focus and concentrate.
3. Laugh It Up
If you tend to check social media during your breaks, skip your news feeds and go straight to the page of your friend who shares the funniest memes. Or perhaps watch a few minutes of a standup special or comedy series. I don't have to tell you that a good laugh feels great. But it also has profound effects on your body and mind. Laughing raises your energy and lowers stress and negative feelings. It can even help you process something that's been bothering you.
4. Let the Tears Flow
Crying may not feel as good in the moment as laughter does. But it's just as beneficial for you. When you cry, your body releases chemicals that can actually help ease both physical and emotional pain and leave you feeling calmer. Some researchers even think crying purges stress hormones and other toxins from your body. If you tend to hold back tears and "push through," see what happens when you give yourself the time and privacy to release all that tension in a good cry.
5. Give and Get Hugs (Safely)
One of the hardest things about the Covid pandemic is that it has limited our physical contact with people we care about. But now, as more of us get vaccinated, there should be more hugs in our future. And not a moment too soon. Touch lowers stress hormones and raises our body's feel-good chemicals, like serotonin. If you live with others, don't forget to spread the hugs to them, too. Sometimes we get lost in our phones in an effort to de-stress. But it would actually lower your stress a lot more to put down the phone and call for a group hug.
6. Maintain Your Appearance
As the pandemic continues on, many of us are feeling lethargy and apathy. In the words of one woman interviewed by The New York Times, remote work has us stuck in "deep pajamaville." Getting out of pajamaville can help us cope with pandemic fatigue. We often talk about maintaining a professional appearance in terms of how it makes others perceive us. But don't forget that the way you look, and the level of care you put into your appearance, also affects how you perceive yourself. This week, devote a little extra time to getting ready even when you don't have a Zoom call. Pull a favorite outfit or accessory back out. Pay attention to how changing your physical appearance affects your confidence and energy.
7. Boogie Down
One advantage of remote work? You have the privacy to get your groove on to your favorite music when you need a break. Dancing can help you stave off anxiety and depression, research has shown. Need some new moves? Get your kids to teach you viral dance trends from TikTok.
8. Belt One Out
While you're dancing, feel free to sing along (even if your kids cringe). Like spending time in nature or getting a big hug, singing lowers the stress hormone cortisol. So go ahead and unleash your inner Beyonce or Bruno Mars.
9. Strike a Pose
No time to take a walk — or stage your own mini musical production number? Just take a moment to stand up and put your hands on your hips (think Wonder Woman). Researcher Amy Cuddy has found that "power poses" like this one help us become "happier, more optimistic, more confident, more creative, more likely to take action, more likely to seek rewards and opportunities, (and) more physically energetic."
10. Be Still
A lot of the ideas in this article involve moving your body in some way. But sometimes what we need most is to quiet the body and, in turn, the mind. Meditation allows us to pause our relentless doing to just be. Practicing mindfulness meditation changes your brain activity — even when you are not meditating.
Your body holds as much wisdom as your mind does. What is it telling you it needs right now? Commit to trying at least one of these ideas this week. For more self-care strategies like the ones in this article, pick up a copy of "Staying in the Driver's Seat," part of my Leadership EDGE℠ series.