Читать книгу The Business Skills Collection: 30 Minute Reads - Bate Nicholas - Страница 3

The Challenge

One reason we don't always have the energy, the enthusiasm, that “buzz”, for life is stress. Stress, that “catch-all” modern term for the wide range of irritations from interminable transport problems to difficult clients, that brings our mood and our energy down. Stress is a very individual sufferance, affecting us in a variety of ways but most would agree one sure fire way to experience the feeling is overload. For all of us there is a threshold when too much traffic, too many emails and too many demands from toddlers will cause us to crack. Thus one of the best defences against stress is the opposite of overload: down time, quiet time and minimized data input. Data input: yes, that's anything from watching another TV programme to Facebook updating. Putting it bluntly, our brain needs a rest so that it can cope again.

The Detail

You see, once upon a time, data deprivation was built into our lives. Imagine it's 1968 and a business person is waiting for a train; while he waits, what does he do? Possibly reads the paper, possibly has a cigarette. But there's no coffee to go; he is not checking his phone. On the train journey he doesn't catch up on email and nobody can phone him. Are we saying those were better times? Of course not: simply different. But what we can recognize is that down time, recovery time, meditation time was built into the day. Now it's up to us.

So how do we go about getting some data deprivation, some meditation into our day? Here are some ideas, starting really simply and you can see how far you wish to take it as you notice the results for yourself.

Level 1: The break, the breathing, the observation. It's very easy in this busy, busy, busy world in which we live to be awoken with an alarm and then tumble though the day with no real break, no real fresh air, no real perspective, no real pauses, no real grounding and then finally collapse exhausted at the end of the day. The first and simplest level of data interrupt is to take a break as often as you can during the day. Short, discrete, maybe even as little as five minutes. At the break get away from your desk, step outside if you can. Sip some water, look up and around. Stretch. Breathe fully and just notice what's happening around you. This simple grounding process is very powerful and is easy.

Level 2: The switch off. Once you can achieve a few of those during the day, the next level is the total switch off. Lunchtime would be good and certainly your evening when you get home. At lunchtime are you sitting at your machine and half doing a spreadsheet and half eating your tuna baguette? Leave the spreadsheet alone. Have an electron-free 45 minutes. Although of course it is nice to catch up on personal texts, even leave that for a while and take a walk.

Level 3: A simple breathing meditation. Try the following simple breathing meditation technique:

Sit easily and comfortably in an environment where nothing will suddenly disturb you and as close to quiet as possible. An upright chair is ideal.

Rest your hands in your lap, note the time on your watch or phone, close your eyes and take a slightly deeper breath.

Continue for around 10 minutes simply breathing easily and following the rise and fall of your breathing. When it comes to mind check the time.

At around 10 minutes, open your eyes slowly, stretch a little. Sit for a minute or two.

Slowly return to normal activity.

The Story

Marcus knows he's got to do something and data overload rings true so he starts doing two simple “nothing to be lost” things (he'd be the first to admit that he's a bit of a cynic …). Firstly, whenever he takes the train from his home in Brighton into the city, which he does two or three times a week, he now meditates during the first part of the journey. Initially he was just falling asleep but now finds it deeply relaxing and “comes out” of it surprisingly alert. He started with 10 minutes and now does 15. Secondly, at work he tries very hard to walk out of the building and around one block at least once every two hours. Working in Soho, it's an easy area for walking.

After a month or two of this, Marcus definitely has more energy. We're making progress.

The Q&A

I'm a call centre manager. How can I be seen to be taking a break?

Sure, the pressures in the business world at the moment are huge. However, are you going to wait until you fall over with exhaustion? Or have a nervous breakdown? You need a break and are due a break. Have the conversation with the relevant person and start investing in yourself: you'll be a better manager.

I find the meditations hard: I want to get up, move around. How do I really clear my head of thoughts?

Sitting quietly is very unusual for many people. If you feel restless, simply open your eyes for a moment to reassure yourself all is OK, then close your eyes and then follow your breathing.

The Solution

1. Realize that you are not a machine and that you cannot keep on the go 24/7.

2. To do so will introduce significant “stress” to your life.

3. That will play havoc with consistent and steady energy levels which most of us seek.

4. Decide to allow yourself some proper breaks, to have some “switch it off” time; and

5. Most boldly, try some formal meditation.