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Millie GrenoughMillie Grenough www.milliegrenough.comwww.milliegrenough.com 11
Even Coaches Need Self-Care!
Brain/Body Strategies
for Your Clients - & You
©2012, Millie Grenough, Coach / Speaker / Author200 Orchard Street, Suite 301 New Haven, CT 06511
203.789.2191 [email protected]
Millie GrenoughMillie Grenough60-second Sanity Strategies 60-second Sanity Strategies
www.milliegrenough.comwww.milliegrenough.com 22
60-second Strategies
to Calm,
Relax, and
Re-Wire
your Brain
Millie GrenoughMillie Grenough60-second Sanity Strategies 60-second Sanity Strategies
www.milliegrenough.comwww.milliegrenough.com 33
Goals for TodayGoals for Today
Find some calm in the chaosFind some calm in the chaos
Learn four Learn four 60-second OASIS Strategies 60-second OASIS Strategies
Experience your brain’s neuroplasticity Experience your brain’s neuroplasticity
Leave with at least one idea for yourself Leave with at least one idea for yourself that you will use - beginning today that you will use - beginning today
Millie GrenoughMillie Grenough60-second Sanity Strategies 60-second Sanity Strategies
www.milliegrenough.comwww.milliegrenough.com 44
Research shows that usually Research shows that usually we remember only:we remember only:
10% of what we read10% of what we read
26% of what we hear26% of what we hear
30% of what we see30% of what we see
50% of what we see and hear50% of what we see and hear
On the other hand, we remember 90% of what we say while doing a related activity.
Millie GrenoughMillie Grenough60-second Sanity Strategies 60-second Sanity Strategies
www.milliegrenough.comwww.milliegrenough.com 55
Right now – what are two thingsRight now – what are two thingsyou appreciate about yourself?you appreciate about yourself?
Millie GrenoughMillie Grenough60-second Sanity Strategies 60-second Sanity Strategies
www.grenough.comwww.grenough.com 66
Enjoy yourself. It’s later than you think!
Enjoy yourself while you’re still in the pink.
The years go by as quickly as a wink.
Enjoy yourself! Enjoy yourself!
You’re younger than you think!
Enjoy Yourself!Enjoy Yourself! Music by Carl Sigman ©1949 Magidson Music Co., IncMusic by Carl Sigman ©1949 Magidson Music Co., Inc
New words in last line by Millie Grenough New words in last line by Millie Grenough
Millie GrenoughMillie Grenough60-second Sanity Strategies 60-second Sanity Strategies
www.milliegrenough.comwww.milliegrenough.com 77
Our Post 9/11 RealityOur Post 9/11 RealityMedical experts say that we live now
in a “chronic state of alertnessaccompanied by an increased sense
of helplessness.”
What are your chief stressors ? personal “cosmic”
Millie GrenoughMillie Grenough60-second Sanity Strategies 60-second Sanity Strategies
www.milliegrenough.comwww.milliegrenough.com 88
• contributes to 80% of major illnesses?
• is a factor in 75%-90% of visits to doctors’ offices?
• costs businesses as much as $300 billion a year?
Do you know that stress in humans:
Millie GrenoughMillie Grenough60-second Sanity Strategies 60-second Sanity Strategies
www.grenough.comwww.grenough.com
Stress 101 Stress 101 - - Fill in the blanks!Fill in the blanks! “The only time that humans are without stress is“The only time that humans are without stress is _ _ _ _ _ _ _ _ _ _ _ _ _ _ _.” * _ _ _ _ _ _ _ _ _ _ _ _ _ _ _.” *
“The most powerful – and the most controllable – “The most powerful – and the most controllable –
stressor in the world is _ _ _ _ _ _ _ _ _ _ _ _.” stressor in the world is _ _ _ _ _ _ _ _ _ _ _ _.” ****
“Stress is the _ _ _ _ _ of _ _ _ _.”*“Stress is the _ _ _ _ _ of _ _ _ _.”*
*Hans Selye, M.D., Grandfather of Stress *Hans Selye, M.D., Grandfather of Stress Physiology Physiology
****M. Matteson & J. Ivacevich, M. Matteson & J. Ivacevich, Controlling Work StressControlling Work Stress
Why don’t zebras get ulcers?Why don’t zebras get ulcers?
Millie GrenoughMillie Grenough60-second Sanity Strategies 60-second Sanity Strategies
www.milliegrenough.comwww.milliegrenough.com 1010
Millie GrenoughMillie Grenough60-second Sanity Strategies 60-second Sanity Strategies
www.milliegrenough.comwww.milliegrenough.com 1111
Hopelessly Losing your Neurons?Hopelessly Losing your Neurons?
“Neuroscientists believed until very recently
- a year or two ago –
that we are born
with a certain number of neurons,
and that’s all we have for the rest of our life… -
Millie GrenoughMillie Grenough60-second Sanity Strategies 60-second Sanity Strategies
www.milliegrenough.comwww.milliegrenough.com 1212
Hopelessly losing your Neurons?Hopelessly losing your Neurons? - continued- continued
“…Over the last two years we have discovered
that to be false. It has now been
demonstrated in humans that new neurons
do grow
throughout the entire life span.
That is a fantastic new finding.”
2002, Dr. Richard Davidson, U of Wisconsin
Millie GrenoughMillie Grenough60-second Sanity Strategies 60-second Sanity Strategies
www.milliegrenough.comwww.milliegrenough.com 1313
Recent neurological researchRecent neurological research demonstrates that:demonstrates that:
1. Our brains and our neural pathways are not fixed: they are plastic.
2. We have the power to change our brains
- by how we act - and even by how we think.3. New neurons grow throughout our
lifetime.4. The parts of the brain that get the most
exercise grow.
Millie GrenoughMillie Grenough60-second Sanity Strategies 60-second Sanity Strategies
www.milliegrenough.comwww.milliegrenough.com 1414
- Our brains are plastic !- Our brains are plastic !
1. Marian Diamond – couch potato rats & stockbroker rats
2. London cabdrivers – hippocampus area
3. Edward Taub - violinists, age
4. Alvaro Pascual-Leone – mental practice
5. Jeffrey Schwartz - OCD & willful activity
Millie GrenoughMillie Grenough60-second Sanity Strategies 60-second Sanity Strategies
www.milliegrenough.comwww.milliegrenough.com 1515
Old dogs Old dogs
can can
learn learn
new new
tricks!tricks!
Millie GrenoughMillie Grenough60-second Sanity Strategies 60-second Sanity Strategies
www.milliegrenough.comwww.milliegrenough.com 1616Millie GrenoughMillie Grenough 1616
Let’s ride the waves withLet’s ride the waves with
OASIS 60-second strategies OASIS 60-second strategies
4 4
3 3
2 2
1 1
Jon Kabat-Zinn, Ph.D.
Millie GrenoughMillie Grenough60-second Sanity Strategies 60-second Sanity Strategies
www.milliegrenough.comwww.milliegrenough.com 1717Millie GrenoughMillie Grenough 1717
4 – D = 4 Directions4 – D = 4 Directions
StretchStretch
youryour
body --body --
Millie GrenoughMillie Grenough60-second Sanity Strategies 60-second Sanity Strategies
www.milliegrenough.comwww.milliegrenough.com 1818
Research shows that exercise – even an Research shows that exercise – even an activity as simple as the activity as simple as the 4-D:4-D:
- improves mood- improves mood- enhances blood flow & cardiovascular fitness- enhances blood flow & cardiovascular fitness- improves memory- improves memory- increases bone density- increases bone density- improves sleep- improves sleep- enhances self-image- enhances self-image- increases muscle tone and relaxation- increases muscle tone and relaxation- makes energy utilization more efficient- makes energy utilization more efficient- reduces stress- reduces stress- diminishes biological markers of aging- diminishes biological markers of aging
Millie GrenoughMillie Grenough60-second Sanity Strategies 60-second Sanity Strategies
www.milliegrenough.comwww.milliegrenough.com 1919Millie GrenoughMillie Grenough 1919
3 = 3 = _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ __ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
CalmCalm
youryour
mind --mind --
Millie GrenoughMillie Grenough60-second Sanity Strategies 60-second Sanity Strategies
www.milliegrenough.comwww.milliegrenough.com 2020Millie GrenoughMillie Grenough 2020
Cue –2-DoCue –2-Do
Millie GrenoughMillie Grenough60-second Sanity Strategies 60-second Sanity Strategies
www.milliegrenough.comwww.milliegrenough.com 2121Millie GrenoughMillie Grenough 2121
1 Stone1 Stone
Thanks to Thich Nhat Hanh for teaching me this in 1989
BalanceBalance
youryour
totaltotal
self ….. see the BIG picture…self ….. see the BIG picture…
Millie GrenoughMillie Grenough60-second Sanity Strategies 60-second Sanity Strategies
www.milliegrenough.comwww.milliegrenough.com 2222
What’s the correlation between the What’s the correlation between the OASIS Strategies, OASIS Strategies,
Coaching & Self-Care?Coaching & Self-Care?
1. We are not hopelessly bound in by our earlier development – or lack of development.
2. By what we choose to do – and not do – we change the physiology, the neural pathways, of our own brains – no matter what our age is. Old dogs can learn new tricks! 3. When we consciously choose a “healthy” pathway, we strengthen that wiring in the brain.
Millie GrenoughMillie Grenough60-second Sanity Strategies 60-second Sanity Strategies
www.milliegrenough.comwww.milliegrenough.com 2323
What is one thing you are taking
from today for yourself?
Precisely how & when will you put it into
action?
Millie GrenoughMillie Grenough60-second Sanity Strategies 60-second Sanity Strategies
www.milliegrenough.comwww.milliegrenough.com 2424
Thanks for coming to OASIS
with me! Millie
2525
A few books you might enjoy. Let me know of others you find useful.
Dalai Lama and Goleman, Daniel. Destructive Emotions: How Can We Overcome Them? New York: Bantam Books, 1995.
Grenough, Millie. OASIS in the Overwhelm: 60-Second Strategies for Balance in a Busy World, Beaver Hill Press, 2005. OASIS 60-Second Strategies CD, 2007. OASIS in the Overwhelm 28 Day Guide: Rewire Your Brain from Chaos to Calm, 2008.
Kabat-Zinn, Jon, Ph.D. Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness. New York: Delacorte Press.
Nhat Hanh, Thich. The Miracle of Mindfulness: A Manual on Meditation. Boston: Beacon Press + Peace Is Every Step: The Path of Mindfulness in Everday Life + other books of his.
Sapolsky, Robert. Why Zebras Don’t Get Ulcers: An Updated Guide to Stress, Stress-Related Diseases & Coping. W.H. Freeman & Co. 1998
Taylor, Jill Bolte. My Stroke of Insight. Viking, 2009Grenough LLC
Scranton Professional Center200 Orchard Street, Suite 301
New Haven, CT 06511203.789.2191 fax: 203.789.1879
Millie Grenough is an Executive Coach, Motivational Speaker, prize-winning author, and Clinical Instructor in Psychiatry at the Yale University School of Medicine. She has a passion for inviting each of us to reach full potential - while remaining sane and healthy.