How can you promote well-being during times of change or uncertainty?

nuestras emociones dependen del modo de la mente que activemos, no es lo mismo estar en piloto automático que activar el observador consciente, porque al generar metacognición (entender el contenido de la mente) puedes saber cómo responder de una manera más efectiva ante las emociones y sentimientos, una forma de hacerlo es preguntarte, qué estoy sintiendo a nivel físico (tensión o relajación), mental (claridad o confusión) y emocional (ira, miedo, alegría) ya que esta triada cognitiva es la encargada de hacerte entender que acciones puedes tomar según tu estado emocional.

Changes are the machinery of life, the foundation of the evolutionary process. They are not only have to be taken but welcomed. Since, due to unpredictable planetary influences, a detailed picture of the future cannot be seen - even by prominent readers like myself - uncertainty set up permanent residence in your living room. It forces you to venture out of the comfort zone and learn more about the self, life and others. It has be a conscious, step by step journey into the unknown. You need to be at least one step ahead of your team members, to provide them with reassurance, helping hand, mental and emotional tools to ease the changes coming. New skills should be developed and implemented into everyday existence. Be excited about life!

Uncertainty is the only certainty to except in life irrespective of how learned and skilled and well managed we are. It is when we change the lens and bring in an attitude of acceptance to what cannot be controlled, coupled with meaningfully engaging in our strengths, the situation at hand can be assessed correctly. And even as we do this, it is imperative to find out underlying thoughts and beliefs that fuel distress and overwhelming emotions in that situation, instead of focusing on how to change the situation. A simple yet effective exercise like butterfly hug can soothe our nervous system and the amygdala in our brain.

By focusing on the controllable- the things you can do (action); thoughts that you can have (positive); support that you can avail (garner); the moments that are necessary (priorities) are few tips that help in transitioning from known to upcoming/ unknown situations or events.

If you are a team leader, it is key, not only to identify your emotions, but also those of the team. Clear messages generate tranquility, telling the truth generates loyalty and accepting uncertainty as part of the process helps to lead. Uncertainty is not the same as "collapse or chaos", but rather a state that is generated between order and chaos. Transmitting clear messages makes it easier to move towards order.

One of the most effective ways to reduce stress during uncertain times is to create tiny pockets of flexible routine in your day. A minute of gratitude that you had time to eat a nutritious breakfast. 2 minutes of soaking the morning sun as you walk from the car to work. A minute to slow down your breath when you’re waiting in line. Make it easy to remember to do these by writing your tiny pockets in your Notes app. Screenshot it and make it your wallpaper as a constant reminder!

explora las prácticas basadas en la terapia somática para identificar y liberar la tensión a través de técnicas como la respiración profunda, el movimiento consciente y el automasaje. así podrás regular el sistema nervioso para prevenir la ansiedad, irritabilidad y dificultad para dormir. La terapia somática ayuda a equilibrar el sistema nervioso y promover la relajación. ejercicios como el NSDR o técnica del 'descanso profundo sin dormir' del neurocientífico Huberman han demostrado gran efectividad en la regulación del estrés

Uncertainty often generates anxiety, fear and frustration. Don't deny them. It is better to train yourself in Emotional Regulation techniques. This will make it easier for you to influence your own emotional impulses and automatic reactions. Techniques such as a) cognitive psychology, b) diaphragmatic breathing techniques, c) mindfulness and any resource you feel you can learn will help you. The key is to understand that you gain nothing by speeding up or going into impulsive emotions unregulated.

We resort to unhealthy and unproductive ways to cope. May be these unhelpful strategies can temporarily reduce stress, but in the long run, they actually cause even more damage For example Smoking, drinking too much, or using drugs to relax. Bingeing on junk or comfort food. Zoning out for hours in front of the TV or phone. Withdrawing from friends, family, and social activities. Sleeping too much. Filling up every minute of the day to avoid facing problems. Procrastinating. Taking out your stress on others (lashing out, angry outbursts, physical violence).

To promote well-being during times of change or uncertainty, managing your stress is crucial. Start by recognizing stressors and acknowledging your feelings toward them. Implement stress-reduction techniques like deep breathing, meditation, or physical exercise, which can alleviate immediate stress and improve your overall resilience. Establish a routine that includes regular self-care practices, ensuring you have structure amidst change. Stay connected with supportive colleagues, friends, or family members who can provide encouragement and perspective. Prioritize activities that bring you joy and relaxation, and don't hesitate to seek professional help if you feel overwhelmed.

Sometimes, in a situation of uncertainty, you feel that you cannot control anything, that you are helpless in the face of what might happen. That makes you a little desperate. Those who manage uncertainty best do so by focusing on: 1. going step by step trying to move forward (not getting ahead). 2. seek information from external references (who look at the problem "from the outside"). 3. think in terms of "possible options or alternatives" instead of thinking of a perfect solution. 4. assume that we will not have all the necessary information to decide and still make decisions (not deciding is also a risk).

hay tres cosas que siempre vas a poder controlar para afrontar el estrés y estas son: tu respiración para activar el sistema parasimpático, tu diálogo interno para identificar oportunidades, lecciones y alternativas de la situación estresante y tu actitud de mentalidad fija o de crecimiento si eres consciente del poder que tienes para gestionar estos aspectos vas a liberar la hormona dehidroepiandrosterona y entrar en estrés positivo en lugar de estar abrumado.

Il est nécessaire de faire la différence entre ce qui dépend de nous (comme notre santé, notre bien-être, notre physiologie, une partie de notre environnement), et ce qui n'en dépend pas. Choisir ses combats permet de se préserver, de ne pas gaspiller ses ressources dans du futile, de l'inutile, du vain. Cette priorisation au quotidien permet d'alléger sa charge mentale.

I usually try to understand the change, has it been brought about because of my action, if yes, I find ways to see if it can be reversed or if there is anything that can be done differently, see if there were any relationships broken in the process and work on conflict resolution strategies. If the change has been brought about by circumstances beyond me like if it is a natural disaster, I look at available options and adapt to them and do self counseling of the situation at hand in order for me to be able to cope.

Lorsque la situation est incertaine, se raccrocher à des éléments familiers ou des repères d'organisation peut nous aider. Dans une période de perturbation ou de changements, mettre en place ou conserver quelques rituels et routines quotidiens peuvent aider à maintenir un cadre familier.

Seeking support has helped me a lot. I have a huge capacity to receive & give support so I always reach out to my friends to vent. Furthermore, I also have a therapist for professional help & guidance. I feel that having a strong support system plays a significant role in ensuring one's wellbeing.

I agree and to do so you could connect with friends, family members, or support groups who can offer empathy, understanding, and encouragement during difficult times. The point is to share your concerns, fears, and experiences with trusted individuals who are willing to listen without judgment. Depends on how you are, sometimes, supporting others can also benefit your own well-being. Engage in activities or groups that foster a sense of belonging and connection within your community (volunteering, joining a club, or attending local events). Another option if you're struggling to cope with significant life changes or uncertainty, consider seeking support from a therapist, counselor, or mental health professional.

En estos casos en que se siente incertidumbre y falta de motivación, recomiendo buscar apoyo en personas de confianza que manejen mejor estos casos, por lo general esto es de gran ayuda, tal vez solo el hecho de compartir las sensación.

Reach out to mental health professionals, counselors, or support groups if you are struggling to cope with change or uncertainty. It's important to seek help when needed.

Don´t be afraid of speaking your mind, reach out and seek help. It's normal and I already have been through that and helped me a lot. Practice daily some routines like a gratitude journal, because writing things down helps the brain to access the moment and print that info into your cells. Practice the art of becoming someone who does live well with no limitations of any kind - becoming someone completely new and that way, your body creates new pathways, and synapses related to what you love, releasing that way space inside to evolve.

I begin my day affirming, "It's a good day to have a good day." Practicing gratitude and optimism is often simpler said than done, but you can set gratitude reminders in your calendar to alert and connect with the frequency, whether in your morning, afternoon, or before bed. What are three areas you are grateful for today? Find optimism by asking yourself: ↳"What else is possible here?" ↳"What am I forgetting to remember?" ↳"How is this happening for me rather than to me?" By focusing on these questions, you can cultivate resilience and navigate challenges with a positive mindset.

Se focaliser sur ce qui est positif, sur ce qui a fonctionné, sur nos réussites. En France nous utilisons la métaphore : "Voir le verre à moitié rempli et non à moitié vide", voir le côté positif de chaque évènement, changement. Célébrez les réussites, il n'y a pas de petites victoires. Dans un contexte incertain de changement, se focaliser sur les éléments positifs aide à aller de l'avant.

Once upon a time, a long time ago, As I walked my morning routine, for each step I said I am healthy, I am healthy, I am Divine. Using Louise Hay phrase that says: In this eternal moment all is well Helped me so much when I was recovering from Brain surgery. I could not allow anything else than good things to come into my life.

Engaging in activities you enjoy can provide a sense of purpose and fulfillment. Hobbies can be a great way to relax and de-stress during challenging times.

You should take into account the difference between the situation and the brain's processus of react in front of a change. The situation is nearly always an original one so you could feel lost to face it but it's not the same for the brain's processus to face change. The brain's processus is always the same (it's very powerfull to work with but unfortunaly not easy to explain in few words...) so the simple advice I could give to help about it is : ask yourself, what did I do in my previous experiences of changes when it worked well? Try to find the core rules of actions/attitudes you used and try to transpose them to your current situation to find the right actions for you.

Grounding techniques that can help you to manage stress such as meditation and breathing exercises. Wherein you will concentrate on your breathing, try to inhale for 5 counts, and exhale for 5 counts.