Anne Power. Wellness at Work Co-ordinator

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1 Anne Power Wellness at Work Co-ordinator

2

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4 We must not, in trying to think about how we can make a big difference, ignore small daily differences we can make which, over time, add up to big differences we cannot foresee. Marion Wright Edelman.

5 James Clear

6 Wellness is an active process through which people become aware of, and make choices toward, a more successful existence. Neuroscience Academy

7 Sleep

8 Sleep Consumes one third of our lives. Fundamental bedrocks of wellbeing... Feeds directly into stress management/ personal resilience Opens the glymphatic system.

9 Sleep Disturbance Emotional Impacts results on overt negative behaviours Cognitive impacts impacts attention, memory and executive functions Somatic affects immunity and metabolic issues Neuroscience Academy

10 Sleep and small change in your life. If you were to improve your sleep by a 1% goal What new evening /night time behaviour would you have to introduce?

11 Exercise

12 Exercise Gives our brains a healthy boost. Increases blood flow to the brain. Stimulates the growth of brain cells and the connections between them.. Neuroscience Academy

13 Exercise Acts directly on the molecular and biochemical machinery of the brain itself. It increases neurons birth, survival, and resistance to damage and stress Neuroscience Academy

14 Exercise Strong evidence that regular physical activity is associated with better brain function, better mental health, and reduced risk of cognitive decline and dementia. Neuroscience Academy

15 Exercise and small change in your life. If you were to improve your exercise by 1% goal What would that represent in your life? What repeated action/behaviour would you have to introduce?

16 Nourish

17 Vegetables, fruits and legumes, fish, some meat, olive oil and nuts. Neuroscience Academy Nourish A healthy brain requires a healthy well nourished body Healthy, nutrient-dense dietary patterns, such as the Mediterranean diet or whole food diets slow brain ageing, protect against Alzheimer s disease and dementia and help prevent depression and anxiety.

18 Nourish and small change in your life. If you were to improve your body s nourishment by a 1% goal - What would you introduce/remove from your diet?

19 Calm

20 WHAT IS STRESS? Stress is a highly orchestrated response to a real or imagined threat or challenge that includes biological, behavioural, cognitive, and emotional elements. Neuroscience Academy

21 Not All Stress is Bad At mild to moderate levels of activation, the biochemistry of the amygdala activates the hippocampus to learn, and at very low levels of arousal and very high levels of arousal it actually inhibits the hippocampus from learning. You ve got to get that sweet spot. Neuroscience Academy

22 What am I reacting to? What is the impact of me thinking this way? Am I underestimating my ability to cope? How do I look like to other people? How am I affecting them? How much can I control in this situation? What is outside my control? If I were to break it down into small action steps, what would be the most helpful and effective small steps to take For me? For the situation? For the other person?

23 Research Article A Randomized, Controlled Trial of Meditation for Work Stress, Anxiety and Depressed Mood in Full- Time Workers R. Manocha, 1 D. Black, 2 J. Sarris, 3,4 and C. Stough 4 Meditation. a safe and effective strategy for dealing with work stress and depressive feelings..

24 Through scientifically based research SILENCE YOUR MIND shows how meditation can fit into your busy schedule to improve your sense of wellbeing, help you reach your potential in sport, work and creative pursuits, and increase the quality of your life. Dr Ramesh Manocha

25 Calm and small change in your life. If you were to improve your access to calm by by a 1% goal - What small repeated action would introduce into your day/life?

26 Connect

27 Your brain has a fundamental need to connect. Connect Social connection is the perception and reality that you re cared for, have assistance available from other people, and are part of a supportive social network. Neuroscience Academy

28 Connect Social interaction involves many functions : thinking, feeling, sensing, reasoning and intuition. These mentally stimulating activities build up our reserve of healthy brain cells, and promote the formation of new connections. Neuroscience Academy

29 Connect and small change in your life. If you were to improve/deepen your social connections by a 1% goal - What small repeated action would introduce into your day/life?

30 Challenge

31 Challenge As we grow older we tend to prefer doing the things we've always done, tasks that we are familiar with - and that's understandable. But the brain benefits by having to tackle something it doesn't know..

32 Challenge Complex patterns of cognitive activity in early-, mid-, and late-life are associated with a significant reduction in dementia incidence. Cognitive activity is usually measured by years of education, or how mentally stimulating a person s job is. Neuroscience Academy

33 Mental activity should involve learning something NEW! It should also be something enjoyable. Choose activities that combine mental challenge with other aspects such as social or physical components. Neuroscience Academy Challenge

34 Challenge and small change in your life. If you were to challenge yourself cognitively by a 1% goal - What small new learning would you introduce into your life?

35 Passion and Purpose

36 PASSION, PURPOSE Lower risk of cognitive decline, mental health issues and dementia. Linked to positive health outcomes, including: better mental health, less depression, happiness, satisfaction, self acceptance, better sleep, and longevity Neuroscience Academy

37 Purpose and small change in your life. Find your north star...your passion...your bliss..your wisdom Then set passionate goals and work like crazy to achieve them Neuroscience Academy

38 Purpose and small change in your life If you were to take a 1% step towards something you are passionate about what would you be introducing into your life?

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