1. Millie Grenoughwww.milliegrenough.com1 Even Coaches Need Self-Care! Brain/Body Strategies for Your Clients - & You ©2012, Millie Grenough, Coach / Speaker / Author 200 Orchard Street, Suite 301 New Haven, CT 06511 203.789.2191 millie@grenough.com

2. Millie Grenough 60-second Sanity Strategies www.milliegrenough.com2 60-second Strategies to Calm, Relax, and Re-Wire your Brain

3. Millie Grenough 60-second Sanity Strategies www.milliegrenough.com3 Goals for Today Find some calm in the chaos Find some calm in the chaos Learn four 60-second OASIS Strategies Learn four 60-second OASIS Strategies Experience your brains neuroplasticity Experience your brains neuroplasticity Leave with at least one idea for yourself that you will use - beginning today Leave with at least one idea for yourself that you will use - beginning today

4. Millie Grenough 60-second Sanity Strategies www.milliegrenough.com4 Research shows that usually we remember only: 10% of what we read 26% of what we hear 30% of what we see 50% of what we see and hear On the other hand, we remember 90% of what we say while doing a related activity.

5. Millie Grenough 60-second Sanity Strategies www.milliegrenough.com5 Right now – what are two things you appreciate about yourself?

6. Millie Grenough 60-second Sanity Strategies www.grenough.com6 Enjoy yourself. Its later than you think! Enjoy yourself while youre still in the pink. The years go by as quickly as a wink. Enjoy yourself! Youre younger than you think! Enjoy Yourself! Music by Carl Sigman ©1949 Magidson Music Co., Inc New words in last line by Millie Grenough

7. Millie Grenough 60-second Sanity Strategies www.milliegrenough.com7 Our Post 9/11 Reality Medical experts say that we live now in a chronic state of alertness accompanied by an increased sense of helplessness. What are your chief stressors ? personal cosmic

8. Millie Grenough 60-second Sanity Strategies www.milliegrenough.com8 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:

9. Millie Grenough 60-second Sanity Strategies www.grenough.com Stress 101 - Fill in the blanks! The only time that humans are without stress is _ _ _ _ _ _ _ _ _ _ _ _ _ _ _. * The most powerful – and the most controllable – stressor in the world is _ _ _ _ _ _ _ _ _ _ _ _. ** Stress is the _ _ _ _ _ of _ _ _ _.* *Hans Selye, M.D., Grandfather of Stress Physiology **M. Matteson & J. Ivacevich, Controlling Work Stress Stress 101 - Fill in the blanks! The only time that humans are without stress is _ _ _ _ _ _ _ _ _ _ _ _ _ _ _. * The most powerful – and the most controllable – stressor in the world is _ _ _ _ _ _ _ _ _ _ _ _. ** Stress is the _ _ _ _ _ of _ _ _ _.* *Hans Selye, M.D., Grandfather of Stress Physiology **M. Matteson & J. Ivacevich, Controlling Work Stress

10. Why dont zebras get ulcers? Why dont zebras get ulcers? Millie Grenough 60-second Sanity Strategies www.milliegrenough.com10

11. Millie Grenough 60-second Sanity Strategies www.milliegrenough.com11 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 thats all we have for the rest of our life… -

12. Millie Grenough 60-second Sanity Strategies www.milliegrenough.com12 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

13. Millie Grenough 60-second Sanity Strategies www.milliegrenough.com13 Recent 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.

14. Millie Grenough 60-second Sanity Strategies www.milliegrenough.com14 - 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

15. Millie Grenough 60-second Sanity Strategies www.milliegrenough.com15 Old dogs Old dogs can can learn learn new new tricks! tricks!

16. Millie Grenough 60-second Sanity Strategies www.milliegrenough.com16 Millie Grenough 16 Lets ride the waves with OASIS 60-second strategies Lets ride the waves with OASIS 60-second strategies 4321 Jon Kabat-Zinn, Ph.D.

17. Millie Grenough 60-second Sanity Strategies www.milliegrenough.com17 Millie Grenough 17 4 – D = 4 Directions Stretch your body --

18. Millie Grenough 60-second Sanity Strategies www.milliegrenough.com18 Research shows that exercise – even an activity as simple as the 4-D: - improves mood - enhances blood flow & cardiovascular fitness - improves memory - increases bone density - improves sleep - enhances self-image - increases muscle tone and relaxation - makes energy utilization more efficient - reduces stress - diminishes biological markers of aging Research shows that exercise – even an activity as simple as the 4-D: - improves mood - enhances blood flow & cardiovascular fitness - improves memory - increases bone density - improves sleep - enhances self-image - increases muscle tone and relaxation - makes energy utilization more efficient - reduces stress - diminishes biological markers of aging

19. Millie Grenough 60-second Sanity Strategies www.milliegrenough.com19 Millie Grenough 19 3 = _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ Calm your mind -- mind --

20. Millie Grenough 60-second Sanity Strategies www.milliegrenough.com20 Millie Grenough 20 Cue –2-Do

21. Millie Grenough 60-second Sanity Strategies www.milliegrenough.com21 Millie Grenough 21 1 Stone Thanks to Thich Nhat Hanh for teaching me this in 1989 Balanceyourtotal self ….. see the BIG picture…

22. Millie Grenough 60-second Sanity Strategies www.milliegrenough.com22 Whats the correlation between the OASIS Strategies, 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.

23. Millie Grenough 60-second Sanity Strategies www.milliegrenough.com23 What is one thing you are taking from today for yourself? Precisely how & when will you put it into action?

24. Millie Grenough 60-second Sanity Strategies www.milliegrenough.com24 Thanks for coming to OASIS with me! Millie

25. 25 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 Dont Get Ulcers: An Updated Guide to Stress, Stress-Related Diseases & Coping. W.H. Freeman & Co. 1998 Taylor, Jill Bolte. My Stroke of Insight. Viking, 2009 Grenough LLC Scranton Professional Center 200 Orchard Street, Suite 301 New Haven, CT 06511 203.789.2191 fax: 203.789.1879 millie@milliegrenough.com www..milliegrenough.com 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.