Tag: Work

Two Simple Tips for Grounding Before Work

I wanted to share two little things that I do with my work setup to help ground me at the start of my day.

First, consider what’s in front of your eyes after your computer boots up? Choose a computer wallpaper to anchor you. Pick a calming scene, one that’s meaningful enough to tweak your emotional state. This is going to be different and personal for everyone. It might be random nature scenes, photos of people you care about, photos from places that you’ve visited, abstract images that you find peace-inducing and the like.

I have this image as my computer wallpaper and imagine how nice it would be to pet her when things at work get rough.

As an example, I currently have the head of a beautiful black panther poking out through lush green leaves as my background. The photo is highly detailed and when I look close at it, I am drawn in by the soft fur around her face, I imagine what it would feel like to scratch her behind the ears and “boop” her on the nose, even imagine her purring in whatever way panthers purr. This wallpaper allows me to slip away into big cat fantasies for a few seconds when I need a break, using all my senses to imagine what it would be like to interact with her.

It’s not just about finding the right image, however. While I currently use this panther as my grounding and relaxation anchor, if I go through a particularly stressful period of time where there’s a lot of anxiety at work, I will change the background to something different after the stress subsides.

Why? Humans tend to be visual creatures and we make strong associations that we’re not always aware of. If you’ve been looking at the same image while you’re close to having panic attacks, it’s time to change the image. Trust me on this one–it has to do with associative learning (think Pavlov’s dogs, except without the salivation).

I did this after going through cancer treatment. Done with chemo? Changed the background. Finished up radiation and herceptin? Changed the background. As much as I liked the backgrounds I was using, it felt great to get something fresh up on my monitors. It felt like a new start and I really needed that.

The second tip I have is equally simple and has the added benefit of being helpful in terms of computer security .

Find a phrase that makes you feel good? Turn it into the passphrase that you type every morning!

Change your password to a passphrase that inspires you or calms you. How would it feel to recite an affirmation or words of encouragement when you log into your work computer every morning? Make it so. It could be an expression of self-worth (iAM-D3$ervinG0fLoVe), a reminder to stretch (r0llY*ur$hou1d3rs) or any other positive phrase (th1s2$hallP@ss-Justbr3@the). It might be that little thing you need to give your day a teensy push in a positive direction.

For additional cyber-protection, stick in a word from another language –perhaps the sanskrit version of your favorite yoga pose?

The above tips are not earth-shatteringly novel concepts, but they are remarkably effective. Give them a try and see if they make your day a little more bearable.

Making Mondays Bearable

As 2022 approaches and we face the prospect of having another twelve months speed by us again, I’ve found it useful to sit down and take stock of where I was last January, what changed over the past year, and with what attitude I will enter into the next 12 months.

One thing that has caused a great deal of anxiety for me has been work, even with having one of the greatest bosses in the world and a flexible work situation.

My work situation is quite positive, but anxiety has left me with emotional claustrophobia.

Why? Because my job has also been associated with some of the most wrenching anxiety that I have ever experienced, including being diagnosed with cancer.

What’s resulted is that even in a supportive and stimulating environment (although not my passion, admittedly), I’ve felt trapped, like an animal trying to scratch my way out of my cage.

This past year, I came up with a tactic to at least partially relieve this feeling.

Now, I actually look forward to Mondays, because I’ve set up a beautiful association for the first day of the workweek with something very indulgent.

First, I work from home on Monday. This softens the dread that I’ve historically felt on Sunday nights, knowing that the weekend is over. The transition to the office is gentler.

Second, with some changes in my kids’ school schedules (one in college living at home and the other in high school), I start my workday an hour later. This has given the entire family reprieve from the stress of waking very early and starting the week sleep-deprived.

It also gives me to time to enjoy a cup or two of decaf in the morning.

Third, when the rest of the family leaves for school and work, I have 45 minutes before my own workday starts. I set up my rower for a 30-minute row, facing the tv/computer monitor in the living room…

Great exercise + fun videos = an amazing start to Monday!

…and put on a half-hour YouTube video of something I really enjoy that I might not have time to watch otherwise. For me now? It’s an episode of “BuzzFeed Unsolved–Supernatural”. Pure 100% indulgent entertainment.

Because it’s a timed row, when the 30 minutes are over, I stop. No pressure to hit a certain speed or distance. No matter what, it ends up being a decent workout because I enjoy the exercise.

That leaves 15 minutes before I start work. Chemo left me with short hair that allows for a five-minute shower.

By the time my workday begins, I am completely refreshed and the day’s workout is done. I feel like I’ve been given a huge treat–almost like I’m cheating, but I know I’m not. That 30 minutes of physical activity tied with watching a fun video re-sets my attitude and I’m ready to take on the week.

I love Mondays!

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Can you create your own positive association with the toughest day of the week or anything else that causes you grief?