1. Recharge

2. Background Boston College School of Management 8+ years executive search and recruitment Citigroup Asset Management Institutional Sales Associate Certified Executive Life and Career Coach 18 years – 40+ Marathons

3. Energy: the capacity to work. It comes from 4 major wellsprings: Body Emotions Mind Spirit You are in charge. How do you reclaim & increase your energy?

4. Walter Mehl ( 1936 – 2004) “Don’t tighten up; lighten up!”

5. Stress Physical response to events that upset your balance. Hypothalamus, at the base of your brain, sets off an alarm system in your body. This prompts adrenal glands to release a surge of hormones. * Adrenaline: increases your heart rate, elevates your blood pressure. * Cortisol: increases glucose in the bloodstream and alters immune system responses. Suppresses the digestive system and the reproductive system. The body doesn’t distinguish between physical and psychological threats. Heart pounds faster, muscles tighten, blood pressure rises, breath quickens.

6. Chronic Stress Overexposure to cortisol & other stress hormones, puts you at an increased risk: Heart attack Stroke Sleep problems Digestive issues Obesity Memory impairment Contributes to infertility Speeds up the aging process. Can even rewire the brain, more vulnerable to anxiety & depression.

7. Fatigue. Reduced productivity. Irritability. Difficulty sleeping. Signs of the need to recharge Stress. Difficulty concentrating. Anxiety. Not eating healthfully.

8. HUMAN ENERGY CRISIS © Human Performance Institute, Inc.

9. PROFESSIONAL ATHLETES Training90% 10% Hours worked 4-6/day8-12/day Career span 7-10 years 30+ years CORPORATE ATHLETES © Human Performance Institute, Inc.

10. Full Engagement requires you to be… spiritually mentally emotionally physically aligned focused connected energized © Human Performance Institute, Inc.

11. Body

12. Self Maintenance Eat a nutritious diet Get enough sleep. (The longer, more continuously, & later at night you work, the less efficient & more mistake prone you become.) Be physically active every day Be with people who energize you Get support, when needed Know your limits

13. Big Rocks

14. No time Not enough money Distracted by family responsibilities Focus on others Difficulty relaxing What are some of your barriers? Common barriers to recharging

15. Emotions

16. © Human Performance Institute, Inc.

17. Create Positive Emotions: Do Relaxation Techniques – Meditation, yoga, and muscle relaxation exercises. Find Positive Meaning –Reframing adverse events in a positive light. Laugh – Our brains don’t know the difference between a real smile and a fake smile.

19. Defining Moments Anything that boosts your confidence, gives you more energy. An effective way to build your confidence is to take an inventory of your accomplishments Defining Moment: an occasion when you found something in yourself you didn’t know you had or forgot you had, & pulled it out. When you said, “Yes I will!” or “No, I won’t!” It’s a moment after which you never thought of yourself in quite the same way. Be specific, don’t edit yourself. Write about a time when you did something you did not think you could do and you surprised yourself. These will become your “greatest hits”, (your abilities, achievements) to reflect upon, before a big meeting or at the start of each day.

20. Positive Emotional Energy Builds: Attention and Focus Increase In Creative Thinking Better Relationships Resilience to Negative Emotions

21. Mind

22. Change Your Thoughts Change Your Perceptions

23. Be an actor, not a reactor. Don’t let anyone else decide how you’re going to act. I decide how I will : Think Feel Behave

25. Cognitive Distortions Cognitive distortions are logical, but they are not rational. They create real difficulty with your thinking.

26. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure.

27. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat.

28. MIND READING: You arbitrarily conclude that someone is reacting negatively to you, and you don't bother to check this out.

29. Faulty storytelling Multitasking Biggest barriers:

30. Spirit

31.  Purpose-driven  Commitment  Passion Spiritual Dimension Energy associated with our deepest values

32.  What legacy do you want to leave behind?  How do you want people to describe you?  Who do you want to be?  Who/what matters most to you? Self-discovery questions:

33. Feed Your Spirit Find your “play” Listen to music Read Write Choose hobbies that fit within your financial, time, and energy limits. Do nothing. Schedule time for it.

35. Summary : Body (maintenance) Emotions (defining moments) Mind (observe your thoughts) Spirit (“play”)

36. Questions? www.annmehl.com