Healthy Workplace Awards
I recently did a virtual keynote at the Healthy Workplace Awards Ceremony.
Watch Video: Click Here
Given all we are collectively going through, I thought the notes and video from the virtual keynote presentation would be helpful to everyone.
Especially as we wrap up 2020. A year where we collectively experienced one of the most monumental global events in history.
A time of rapid change, adaptation, and transformation.
SUSTAINABLE RESILIENCE
During the 14 minute virtual keynote, I shared a Framework for Sustainable Resilience and Mental Health called Catch Pause Repair (CPR):
CPR includes 3 steps:
1. Catch
Catch yourself before a stress response escalates by becoming more aware of what triggers you.
What Are Your Stress Triggers? Self Test Here
2. Pause
Pause and take a 60 second time out when you feel the physical sensations of stress begin to escalate.
One Minute Meditation Relax Here
3. Repair
Repair the root source of the heightened stress response which is often physiological in nature. Possible unmet needs include: sleep, food, fresh air, exercise.
Maslow's Hierarchy of Needs Overview Here
CPR in Your Life
- How do you catch triggers before they escalate?
- How often do you pause throughout the day?
- Which of Maslow’s five needs require repair?
Watch CPR Presentation Click Here
Thriving Under Pressure 
This is one of your best works/messages Dr. D!
Thank you so much Dr. G! You made my Friday shine. Which is everything right now as I enter in final grades for the Fall Semester. You always have a way of showing up right on time. 👯💛
Awww sending you some end of semester love 💕
This reminded me of a time when my kids were young and I was prepping for a family gathering at our house. I had a full blown allergy attack, and my eldest remarked: “Are you allergic to your family? This happens every time they come to visit.” Talk about triggers, lol. Should have known you back then.
“Are you allergic to your family? This happens every time they come to visit.”
I love this so much VJ!
1) Because humour is amygdala’s kryptonite.
2) Children are the wisest of all.
Your life experiences are the gravitas my psychology lessons need.
I had such a chaotic family life and yes, definitely allergic to them. Not so much these days – therapy has helped a lot with that.
Practice when things are calm,
Build focus on the breath one breath at a time
Simplicity works best when the amygdala spots danger
It is the scary mechanism ptsd uses to control us
If you look close enough you see no fear exists inside the adrenal stress response
We add the fear with our trauma storylines
You do great work spreading wisdom
Marty, your comment reads like a poem. You live and breathe emotional CPR every single day. A process. Not a one time event. Thank you so much for continuing to add to my blog posts. 🌎 📖💙
Must become habit
Must be bulletproof to withstand a powerful trigger
Our breath is the most immediate Maslow need
Every couple of seconds
The breath has great influence on our nervous system
“Our breath is the most immediate Maslow need.” I love that ^^ And so true about the connection between breath and our nervous system. A key point in my TEDx Talk. The healing power of #breathingspace ✨
Doc I learned my therapy wisdom through reading and practicing
I went to a zen center for five years to absorb their wisdom
Then I examined the breath in detail
Organically
The breath had multiple levels
Just think of noticing
Your state
Is your breath slow and easy
Or faster and choppy
Or agitated
Is it balanced
Inhale and exhales similar duration
Are your pauses close to equal
Do I have power over my breath
With practice and application yes
The ability to focus to let go to dissipate cortisol and adrenaline
Decides if we will be relaxed or a worrier
So very important, and so true! As I am currently in a challenging military school, there are times when I feel triggered and self doubt starts like an avalanche. I have learned to recognize, acknowledge the emotions, and then compartmentalize them to continue. I then deal with the emotions later when I have time to process them. Normally, as I pushed through the adversity and beyond the triggering event, I find that not much energy is needed to process the emotions.
Such a great example! And particularly powerful coming from a marine.
You shed light on how universal fear and triggering events are. Independent of training and profession. (I write from experience too!)
Thank you for taking the time to share how this process works for you. 20-20 is the world’s classroom. And we are here to teach each other.
The importance of the pause cannot be stated enough. My iWatch reminds me to “breathe” throughout the day. Thank you for the CPR guide!
“CPR guide”
❤️❤️❤️❤️
You are a writer through & through Christy! I love how you encapsulated my post & video.
You have given me an excellent name for a webinar series that I am creating for a local organization.
Thank you for this & for your example of CPR in your life too. xo
Such mindfulness will allow us to handle any situation! Thank you❤️
Amen Nova ❤️❤️
Being in the moment. Fully present. Reminds us that there is rarely, if ever an emergency. It’s our mind “that makes it so”.
This five sensory exercise always helps me:
A very useful post. The comments were also insightful. Thank you for your support.
I love that you read the comments to Ali!
They’re actually my favourite part of blogging. The opportunity to connect with and learn from readers.
And the bonus is that this skill (words of affirmation via comments) has translated well into my college psychology classroom this year.
In end of term review: Students wrote that they have never felt more supported bythe comments on their papers and weekly ‘motivation tips & reminders’.
Words matter. More than ever before. Thank you for sharing yours.
I relate to everything you have said here. Each voice matters. Each voice teaches me.
I look forward to following your blog posts.
Wishing you wellness,
Ali
This is such a great post! I will be sure to use a lot of CPR especially during these times. Thank you!
You’re so welcome! After watching the video of the post: I even have my Dad chanting CPR now. And he has a VERY short attention span. So I know the acronymn works.
So helpful! Thank you!
You’re so welcome Tammy! My husband and I use CPR every single day in our home. A quick and easy way to come back to centre. And realize that 99 percent of the chaos is – outside us – not within us. Tip: Write a Sticky Note on Your Fridge. It helps! 📝