We're wrapping up season 3 with a recap of everything we learned in the previous episodes and how to use structure to make sure we don't make the same mistakes again.

Inside the episode:

• Recap
  • Recognizing the metaphorical current and your current situation
  • Assessing and triaging using:
  • The 5 Whys
  • Eisenhower Matrix
  • Trusted colleagues, thought partners, or a coach as mirrors
  • Self compassion
• Using structure as a preventative measure
• Parts of Structure: goals, roles, processes, resources

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Ever been caught in a riptide? Swimming against a strong current can just wear you out and make the situation all the more dangerous. Today, we're talking about how to get yourself out of the metaphorical riptide that is taking you further and further from where you want to be AND how to get back on track.

Inside the episode:

• Recognizing the metaphorical current and your current situation
• Assessing and triaging using:
  • The 5 Whys
  • Eisenhower Matrix
  • Trusted colleagues, thought partners, or a coach as mirrors
  • Self compassion

Follow me on Instagram @verhanika and @bestdayeveratworkpod

Find me on LinkedIn - https://www.linkedin.com/in/verhanikawillhelm/

Sign up for my newsletter at WillhelmConsulting.com

Rate, review, subscribe, & share!

We're taking a deeper dive into polyvagal theory & co-regulation because understanding our nervous system can aid in managing moments of panic or stress.

Inside the episode:
Polyvagal theory, proposed by neuroscientist Stephen Porges, simplifies the nervous system's response to threats into three states: fight, flight, and freeze. Unlike the common four-state model, which includes faun, freeze, and variations of fight or flight, Polyvagal theory focuses on these three primary states.

Co-regulation, where calm signals from trusted individuals alleviate threat responses, is another method we can use to help get our brains and bodies back online. In professional settings, trusted colleagues or managers serve as co-regulators. Lack of co-regulation contributes to feelings of isolation and heightened stress in workplaces.

When co-regulation isn't immediately available, individuals can employ retrospective techniques, recalling moments of safety and creativity to soothe their nervous systems. These practices, documented in an "SOS note," aid in re-regulation and problem-solving.

Notably, the urge to rush through soothing processes impedes progress. Adhering to Phil Dunphy's adage from Modern Family— "Slow is smooth and smooth is fast"—advocates for a deliberate, unhurried approach to achieving a calm, creative state conducive to problem-solving

Homework: Make a SOS note.

• Think about that relaxed state where creativity has come to you. What were you doing? What were the conditions for this? Write that down so you can reference it when things are bad so you don’t have to try and figure out how to feel better in that moment.

Follow me on Instagram @verhanika and @bestdayeveratworkpod

Find me on LinkedIn - https://www.linkedin.com/in/verhanikawillhelm/

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