Category Archives: Educational Tips

Eating for the Right Reasons

Young woman enjoying ice creamHow many of you eat even when you’re not physically hungry? My guess is that would be all of you. And, from time to time this is not a problem. Once in a while it is nice to have a special treat just because something tastes good. I particularly savor my first trip to the ice cream parlor in the spring when the weather starts getting warm. However, if you commonly eat to reward and entertain yourself and to ease emotional distress there is a chance you lose control over eating and think about food a lot.

The Eat for Life class that I teach at the University of Missouri is a mindfulness-based intuitive eating program that helps people discover why they eat when they’re not hungry and how to be more in control of what, when, and how they eat. In addition, the program shows how to turn exercise into fun and eating into a healthy joy. The research I conducted indicates that after the program people are more mindful, they eat based on physical instead of emotional cues, they appreciate their bodies more, and they binge less often.

My research indicates that mindfulness training was the key to success in all of the other improvements that people experienced. To support that finding, recent research by Mason and colleagues published in the journal Appetite demonstrated that adding mindfulness training to a diet and exercise intervention called Supporting Health by Integrating Nutrition and Exercise (SHINE)significantly improved weight loss.  This randomized controlled trial adds to the support of mindfulness training as an important part of any weight management or weight loss program.

Summer classes for the Eat for Life program are now registering.  This is great opportunity to learn to eat and live in a way that supports your physical and emotional well-being. There is an in person class in Columbia, Missouri, and an online class that you can take from anywhere in the world.  I hope you can join me.

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Mindful Leaders Matter at Work

performance level conceptual meterIf you’ve had a job for any length of time, it is not lost on you that your supervisor can have a significant impact on your day.  Your relationship to your supervisor can make you feel like being more or less productive and empowered. As a leader, it is important to know what brings out the best in your employees.  As an employee, it feels great to work for someone who understands and practices effective leadership skills.

The role of mindfulness in the workplace has increasingly been recognized as an important quality associated with better task performance, lower emotional exhaustion, better social relationships, and enhanced well-being (Narayanan, Chaturvedi, Reb, and Srinivas, 2011; Glomb, Duffy, Bono, and Yang, 2011).  Research has also examined how supervisors’ mindfulness impacts their employees’ well-being and performance (Matthias, Narayanan, and Chaturvedi, 2014).

How mindfulness can help leaders in their ability to strengthen the workplace was directly examined in a recent study of a variety of work settings (Matthias, Narayanan, & Chaturvedi, 2014). The study found that employees whose supervisors who were more mindful had less emotional exhaustion and better work-life balance. Further, mindfulness of the supervisor was positively related to overall employee performance and job satisfaction and negatively related to employee deviance.

Mindfulness, present-moment awareness with an observing, non-judging stance, can influence the workplace in the following ways:

  1. Move people from an adversarial mindset to a more collaborative mindset (Riskin, 2002)
  2. Improve social interactions between co-workers and supervisors (Wachs & Cordova, 2007)
  3. Cope better with stressful relationships (Barnes et al 2007)
  4. Understand others’ emotional states as well as better understand one’s own emotions (Arch & Craskse, 2006)
  5. Be fully present in interactions with each other in order to demonstrate respect

To become the leader that truly inspires, cultivating the skill of mindfulness can increase awareness of yourself and others in order to increase your emotional intelligence and authentic leadership ability—two concepts known to be associated with great leadership.

For more information about mindful leadership, check out Janice Marturano’s book “Finding the Space to Lead” and her website which has lots of mindfulness meditations you can use throughout the workday.   Books on the Neuroleadership website by David Rock and “Search Inside Yourself” are also good resources for enhancing your leadership skills.

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Go Ahead and Smile!

A handsome young black man against a yellow background

With the current Fitbit craze, you’re probably aware of the health benefits of getting in 10,000 steps a day. But are you aware of all of the health benefits of smiling?

I’d like to invite you to do a little experiment. Put a smile on your face right now and leave it there for 30 seconds. Notice how it makes you feel.  According to the facial feedback hypothesis, facial muscles not only express emotions, but they also have the ability to modulate how you feel. In other words, if you put a smile on your face you can change from feeling angry or anxious to feeling happier or initiate a happy feeling “out of the blue.” When you smile, you are literally sending messages to your brain that you’re happy and eventually you agree. Continue reading

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Mindful Eating at a Hotel Breakfast Buffet–Hold The Sugar Please!

Sugar2I recently traveled out of town and found myself scanning a typical hotel breakfast buffet to find something I could eat. Imagine my horror! If you immediately know what I’m talking about then this blog will be old news for you. If you don’t know what I’m talking about, then please continue to read, for your health’s sake. Continue reading

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Five Tips for Mindful Emailing

tastingmindfulness-stockimage1Emails in the workplace often come with questions, work to do, goals to reach, and obstacles to overcome. That makes them inherently stressful or anxiety producing. Plus, communication is hard enough when we are face-to-face and email makes it much more challenging. Face-to-face we have the ability to read another person’s intentions and emotions. Over email, we are left guessing what the other person is trying to express. When you read an email that upsets you, it is often because a reaction is being triggered that may not be appropriate to the communication as it was intended.

Knowing this, here are some tips for what to do when you feel triggered emotionally by an email you receive.

1. Use the STOP sign technique before you respond.

S = Stop (do nothing)
T = take a breath (or five breaths or breathe until you’re more relaxed)
O = Observe (What are you feeling and thinking? Is this someone you have reacted to in the past? Is there a pattern of reacting that you can begin to understand better?)
P = Proceed (when you feel calm again, now you can respond if you need to)

2. After you have calmed down, re-read the email in question. Does it say what you thought it did? Or, does it say something slightly different? When I go back and re-read emails I often discover that they were much less of a problem than the first time I read them.

3. Put yourself in the shoes of the person sending the email. What might they be trying to accomplish? Usually someone doesn’t send an email to make you mad and, in fact, the email is often sent with good intentions. Assume good intentions whenever possible.

4. When you’re sending an email, check in with what you intend to convey. Never send an email that you’ve composed when you’re angry. Take a few breaths and wait until you’re calm. You will be much more capable at getting your message across in a way that can be accepted without defensiveness.

5. When possible, pick up the phone and talk or walk down the hall to speak to someone in person. While email is absolutely a necessity in this day and age, there are still times we could take advantage of some old fashioned face time.

The workplace is fast-paced and hectic. No wonder it can be filled with misunderstandings. When we practice slowing down, even a little, we can discover many new things in our communications with others. We can begin to illuminate the ways we get stuck in repetitive patterns and we can begin to understand how others operate so that we don’t take their messages so personally. When we practice mindful emailing, we have an opportunity to help the workplace be a little more friendly and manageable.

 

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