Millie Grenough Even Coaches Need Self-Care! Brain/Body Strategies for Your Clients - & You ©2012,...

Millie GrenoughMillie Grenough www.milliegrenough.comwww.milliegrenough.com 11

Even Coaches Need Self-Care!

Brain/Body Strategies

for Your Clients - & You

©2012, Millie Grenough, Coach / Speaker / Author200 Orchard Street, Suite 301 New Haven, CT 06511

203.789.2191 [email protected]

Millie GrenoughMillie Grenough60-second Sanity Strategies 60-second Sanity Strategies

www.milliegrenough.comwww.milliegrenough.com 22

60-second Strategies

to Calm,

Relax, and

Re-Wire

your Brain



Goals for TodayGoals for Today

Find some calm in the chaosFind some calm in the chaos

Learn four Learn four 60-second OASIS Strategies 60-second OASIS Strategies

Experience your brain’s neuroplasticity Experience your brain’s neuroplasticity

Leave with at least one idea for yourself Leave with at least one idea for yourself that you will use - beginning today that you will use - beginning today



Research shows that usually Research shows that usually we remember only:we remember only:

10% of what we read10% of what we read

26% of what we hear26% of what we hear

30% of what we see30% of what we see

50% of what we see and hear50% of what we see and hear

On the other hand, we remember 90% of what we say while doing a related activity.



Right now – what are two thingsRight now – what are two thingsyou appreciate about yourself?you appreciate about yourself?


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Enjoy yourself. It’s later than you think!

Enjoy yourself while you’re still in the pink.

The years go by as quickly as a wink.

Enjoy yourself! Enjoy yourself!

You’re younger than you think!

Enjoy Yourself!Enjoy Yourself! Music by Carl Sigman ©1949 Magidson Music Co., IncMusic by Carl Sigman ©1949 Magidson Music Co., Inc

New words in last line by Millie Grenough New words in last line by Millie Grenough



Our Post 9/11 RealityOur Post 9/11 RealityMedical experts say that we live now

in a “chronic state of alertnessaccompanied by an increased sense

of helplessness.”

What are your chief stressors ? personal “cosmic”



• contributes to 80% of major illnesses?

• is a factor in 75%-90% of visits to doctors’ offices?

• costs businesses as much as $300 billion a year?

Do you know that stress in humans:


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Stress 101 Stress 101 - - Fill in the blanks!Fill in the blanks! “The only time that humans are without stress is“The only time that humans are without stress is _ _ _ _ _ _ _ _ _ _ _ _ _ _ _.” * _ _ _ _ _ _ _ _ _ _ _ _ _ _ _.” *

“The most powerful – and the most controllable – “The most powerful – and the most controllable –

stressor in the world is _ _ _ _ _ _ _ _ _ _ _ _.” stressor in the world is _ _ _ _ _ _ _ _ _ _ _ _.” ****

“Stress is the _ _ _ _ _ of _ _ _ _.”*“Stress is the _ _ _ _ _ of _ _ _ _.”*

*Hans Selye, M.D., Grandfather of Stress *Hans Selye, M.D., Grandfather of Stress Physiology Physiology

****M. Matteson & J. Ivacevich, M. Matteson & J. Ivacevich, Controlling Work StressControlling Work Stress

Why don’t zebras get ulcers?Why don’t zebras get ulcers?





Hopelessly Losing your Neurons?Hopelessly Losing your Neurons?

“Neuroscientists believed until very recently

- a year or two ago –

that we are born

with a certain number of neurons,

and that’s all we have for the rest of our life… -



Hopelessly losing your Neurons?Hopelessly losing your Neurons? - continued- continued

“…Over the last two years we have discovered

that to be false. It has now been

demonstrated in humans that new neurons

do grow

throughout the entire life span.

That is a fantastic new finding.”

2002, Dr. Richard Davidson, U of Wisconsin



Recent neurological researchRecent neurological research demonstrates that:demonstrates that:

1. Our brains and our neural pathways are not fixed: they are plastic.

2. We have the power to change our brains

- by how we act - and even by how we think.3. New neurons grow throughout our

lifetime.4. The parts of the brain that get the most

exercise grow.



- Our brains are plastic !- Our brains are plastic !

1. Marian Diamond – couch potato rats & stockbroker rats

2. London cabdrivers – hippocampus area

3. Edward Taub - violinists, age

4. Alvaro Pascual-Leone – mental practice

5. Jeffrey Schwartz - OCD & willful activity



Old dogs Old dogs

can can

learn learn

new new

tricks!tricks!


www.milliegrenough.comwww.milliegrenough.com 1616Millie GrenoughMillie Grenough 1616

Let’s ride the waves withLet’s ride the waves with

OASIS 60-second strategies OASIS 60-second strategies

4 4

3 3

2 2

1 1

Jon Kabat-Zinn, Ph.D.



4 – D = 4 Directions4 – D = 4 Directions

StretchStretch

youryour

body --body --



Research shows that exercise – even an Research shows that exercise – even an activity as simple as the activity as simple as the 4-D:4-D:

- improves mood- improves mood- enhances blood flow & cardiovascular fitness- enhances blood flow & cardiovascular fitness- improves memory- improves memory- increases bone density- increases bone density- improves sleep- improves sleep- enhances self-image- enhances self-image- increases muscle tone and relaxation- increases muscle tone and relaxation- makes energy utilization more efficient- makes energy utilization more efficient- reduces stress- reduces stress- diminishes biological markers of aging- diminishes biological markers of aging



3 = 3 = _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ __ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

CalmCalm

youryour

mind --mind --



Cue –2-DoCue –2-Do



1 Stone1 Stone

Thanks to Thich Nhat Hanh for teaching me this in 1989

BalanceBalance

youryour

totaltotal

self ….. see the BIG picture…self ….. see the BIG picture…



What’s the correlation between the What’s the correlation between the OASIS Strategies, OASIS Strategies,

Coaching & Self-Care?Coaching & Self-Care?

1. We are not hopelessly bound in by our earlier development – or lack of development.

2. By what we choose to do – and not do – we change the physiology, the neural pathways, of our own brains – no matter what our age is. Old dogs can learn new tricks! 3. When we consciously choose a “healthy” pathway, we strengthen that wiring in the brain.



What is one thing you are taking

from today for yourself?

Precisely how & when will you put it into

action?



Thanks for coming to OASIS

with me! Millie

2525

A few books you might enjoy. Let me know of others you find useful.

Dalai Lama and Goleman, Daniel. Destructive Emotions: How Can We Overcome Them? New York: Bantam Books, 1995.

Grenough, Millie. OASIS in the Overwhelm: 60-Second Strategies for Balance in a Busy World, Beaver Hill Press, 2005. OASIS 60-Second Strategies CD, 2007. OASIS in the Overwhelm 28 Day Guide: Rewire Your Brain from Chaos to Calm, 2008.

Kabat-Zinn, Jon, Ph.D. Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness. New York: Delacorte Press.

Nhat Hanh, Thich. The Miracle of Mindfulness: A Manual on Meditation. Boston: Beacon Press + Peace Is Every Step: The Path of Mindfulness in Everday Life + other books of his.

Sapolsky, Robert. Why Zebras Don’t Get Ulcers: An Updated Guide to Stress, Stress-Related Diseases & Coping. W.H. Freeman & Co. 1998

Taylor, Jill Bolte. My Stroke of Insight. Viking, 2009Grenough LLC

Scranton Professional Center200 Orchard Street, Suite 301

New Haven, CT 06511203.789.2191 fax: 203.789.1879

[email protected]

Millie Grenough is an Executive Coach, Motivational Speaker, prize-winning author, and Clinical Instructor in Psychiatry at the Yale University School of Medicine. She has a passion for inviting each of us to reach full potential - while remaining sane and healthy.

Millie Grenough Even Coaches Need Self-Care! Brain/Body Strategies for Your Clients - & You ©2012,...

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