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6 to 8 hours, dark room, body shuts down as it cools so not too many blankets. If you can't sleep, distract your brain by focusing on one thing/place that you enjoy.
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Try a 30-minute walk each day. Get the oxygenated blood flowing through your plumbing to your brain.
Meet with friends and talk (in person). Throw the phone away!
Look for the positives in everything, don’t hold on to regret and guilt.
Be in the moment and look forward to something enjoyable in the future.
Humour & Hugs
Include lots of humour and hugs (at home) to produce endorphins.
Write down your goals to imprint them into your subconscious, make a list if you have a busy day the next day and then prioritise, plan for contingencies.
Avoid fats and sugars. Energy in, energy out.
Moderation. If you find yourself gulping alcohol or it has a negative impact, then avoid it.
Your brain automatically looks for dangers and over-compensates. Distract your brain with a positive thought.
Control your emotions by:
Not saying the first thing that comes into your head.
Take a long, slow, deep, breathe.
Distract your negative thoughts by moving about.
See things for the other person’s perspective.
Take the lower position, be humble.
Twice as much listening as talking.
Minimise anxiety by:
Preparation & practice – say to yourself “so what if this happens, therefore I will do this”.
What is your Perception, Attitude, and the Reality? Base your preparation on the facts
Avoid a positive sandwich – use ‘what are they doing, how can they change, what is the desired result’.
Finish with a clear written outcome that has a time attached.
Make it easier by:
Concentrating intensely on the problem, describe it in one sentence.
Gather all of the facts, write them down then think about the solutions.
Forget it and go for a walk, mow the lawns, tidy the house. The answer will arrive unexpectedly.
Managing Angry People
Try the following:
Don’t say a word until they have finished, just nod your head or use minimal encourages.
Then use one of these sentences; “this is important to you, I can hear that”, “let’s see what I can do to help”, “that has helped me to identify the issue”, “I would like to get some important information from you”, “I am listening”.
Managing the swearers
Use: “I am having difficulty finding a solution when you swear”, “swearing is distracting me from helping you”, “this is important to you, let’s go over the facts”.
Managing the Sad
Use: “I can’t imagine how hard that would be”, “take your time”, “you are doing well”, “is there some way that I can make this easier for you”.
Managing the talkers
Use: “Before I end this call”, “has that been helpful”, “I have all the information that I need”.