Do You Suffer from Eco-Anxiety?

 

Are you experiencing eco-anxiety?   

Eco-anxiety (short for ecological anxiety and also known as eco-distress or climate-anxiety) has been defined as "a chronic fear of environmental doom". Studies have been done on ecological anxiety since 2007, and various definitions remain in use.  Another widely cited definition is: "the generalized sense that the ecological foundations of existence are in the process of collapse."

Below you will find a questionnaire to help you determine the severity of your eco-anxiety and burnout.  

Instructions: Please rate each of the following items on a scale of 1 to 5, with 1 being "strongly disagree" and 5 being "strongly agree."

Eco-Anxiety

1. I am worried about the future of the planet.

2. I feel anxious about the effects of climate change.

3. I feel guilty about my own impact on the environment.

4. I feel overwhelmed by the environmental crisis.

5. I have trouble sleeping because of my worries about the environment.

6. I have difficulty concentrating on my work or studies because of my worries about the environment.

7. I avoid thinking about the environment because it makes me too anxious.

8. I feel like I can't do anything to make a difference.

9. I feel that my livelihood or way of living will be severely threatened by climate change.

10. I feel hopeless that anything can be done about the future of the planet.

Burnout

    11.  I feel emotionally exhausted.

    12.  I feel physically drained.

    13.  I feel like I'm running on empty.

    14.  I have difficulty concentrating.

    15.  I feel detached from my work or studies.

    16.  I feel cynical about my work or studies.

    17.  I have difficulty making decisions.

    18.  I feel irritable and impatient.

    19.  I have difficulty sleeping.

    20.  I am overwhelmed by the images and stories on social media and the news.  

Scoring:

To score the eco-anxiety section, add up your responses to all 10 items. A higher score indicates higher levels of eco-anxiety.

To score the burnout section, add up your responses to all 10 items. A higher score indicates higher levels of burnout.

Interpretation:

A score of 3 or higher on any individual item in either section may indicate that the individual is experiencing eco-anxiety and/or burnout. A score of 30 or higher on the eco-anxiety section or 39 or higher on the burnout section indicates that the individual is experiencing significant levels of eco-anxiety and/or burnout.

Additional Questions

These additional questions will give you a better understanding of your individual  experience of eco-anxiety and burnout, such as:

• What are your biggest concerns about the environment?

• How does your eco-anxiety or burnout affect your daily life?

• What coping strategies do you use to manage your eco-anxiety or burnout?

• What would be helpful to you in addressing your eco-anxiety or burnout?

Talking with a trained mental health practitioner can be helpful.  With their help, you can use this information to develop a treatment plan to help manage your eco-anxiety and burnout and improve your overall well-being.  More specifically, working on developing your resilience, your recovery skills and strengthening your mental core may be advisable.

For more information about resilience and recovery skills, and your mental core, enroll in our online course:  "Strengthening Your Mental Core."

NOTE: This article was AI-assisted.

Unveiling the Sleep Hygiene Protocols for Elite Athletes

Achieving peak performance as an athlete requires more than just physical training and talent. Adequate sleep and effective recovery strategies play a crucial role in optimizing athletic performance. In this blog post, we will explore the sleep and recovery protocols followed by specific elite athletes, unveiling their secrets to success. These practical guidelines will help athletes at all levels unlock their full potential and maximize their performance.

1. LeBron James - NBA Superstar:

LeBron James, renowned for his incredible athleticism and longevity in the NBA, attributes a significant part of his success to proper sleep and recovery. His protocol includes:

a) Sleep duration: Aim for 8-9 hours of sleep per night to promote muscle recovery and mental clarity.

b) Regular sleep schedule: Maintain consistent bed and wake times to establish a healthy circadian rhythm.

c) Power naps: Incorporate short power naps (20-30 minutes) to enhance alertness and recharge during the day.

d) Quality sleep environment: Create a cool, dark, and quiet sleep environment for optimal rest.

2. Serena Williams - Tennis Champion:

Serena Williams, one of the greatest tennis players of all time, recognizes the importance of sleep and recovery in her training regimen. Her protocol includes:

a) Sleep hygiene: Prioritize winding down before bed by avoiding screens and engaging in relaxing activities like reading or meditation.

b) Compression therapy: Utilize compression garments or sleeves to enhance blood flow, reduce inflammation, and expedite muscle recovery.

c) Active recovery: Engage in light exercises or yoga to promote blood circulation and alleviate muscle soreness.

d) Hydration: Maintain proper hydration levels to aid in recovery and prevent cramping.

3. Cristiano Ronaldo - Soccer Icon:

Cristiano Ronaldo, a soccer phenomenon, is known for his extraordinary work ethic and dedication to maintaining peak physical condition. His sleep and recovery protocol includes:

a) Ice baths: Take ice baths or contrast showers to reduce muscle inflammation and promote faster recovery.

b) Sleep tracking: Utilize sleep tracking devices to monitor sleep quality and make necessary adjustments to optimize rest.

c) Proper nutrition: Fuel the body with nutrient-dense meals and incorporate sufficient protein intake to support muscle recovery.

d) Stretching and flexibility exercises: Prioritize stretching routines and yoga to enhance muscle flexibility, prevent injuries, and aid in recovery.

Additional Tips and Approaches to Sleep Hygiene

Sleep hygiene is crucial for athletes to optimize their performance and achieve a flow state. Here's a comprehensive sleep hygiene protocol for an elite athlete:

1. Establish a Consistent Sleep Schedule:

   - Set a consistent sleep schedule by going to bed and waking up at the same time every day, including weekends.

   - Aim for 7-9 hours of sleep per night, depending on individual needs and recovery requirements.

2. Create a Sleep-Friendly Environment:

   - Make sure your sleep environment is comfortable, cool, dark, and quiet.

   - Invest in a high-quality mattress, pillows, and bedding that provide optimal support and comfort.

   - Use blackout curtains or an eye mask to block out any unwanted light.

   - Wear earplugs or use a white noise machine to minimize noise disturbances.

3. Establish a Relaxing Bedtime Routine:

   - Create a pre-sleep routine that helps signal your body and mind that it's time to wind down.

   - Avoid stimulating activities or electronic devices (smartphones, tablets, laptops) at least 30 minutes before bed.

   - Engage in calming activities such as reading a book, taking a warm bath, practicing relaxation techniques (deep breathing, meditation), or listening to soothing music.

4. Optimize Sleep Environment for Recovery:

   - Ensure your sleep environment promotes optimal recovery. Consider using recovery aids such as compression garments, hot/cold therapy, or relaxation tools

.

   - Consider using a sleep tracking device or app to monitor your sleep quality and make adjustments if necessary.

5. Manage Nutrition and Hydration:

   - Maintain a well-balanced diet and avoid heavy meals close to bedtime.

   - Stay adequately hydrated throughout the day, but limit fluid intake close to bedtime to avoid disruptive nighttime trips to the bathroom.

6. Limit Stimulants:

   - Minimize or avoid caffeine and other stimulants, particularly in the late afternoon and evening.

   - Be cautious of the effects of pre-workout supplements or energy drinks, as they may interfere with your ability to fall asleep.

7. Manage Stress and Mental Well-being:

   - Develop stress management techniques such as mindfulness, meditation, or journaling to help clear your mind before bed.

   - If you're feeling overwhelmed or anxious, seek support from a mental health professional who can provide guidance and coping strategies.

8. Establish a Sleep-Friendly Exercise Routine:

   - Engage in regular physical activity, but avoid intense exercise close to bedtime, as it can stimulate the body and make it harder to fall asleep.

   - Consider incorporating relaxation exercises or stretching into your post-workout routine to promote physical and mental recovery.

The sleep and recovery protocols followed by elite athletes are key components in achieving and sustaining peak performance. By incorporating these practical guidelines into your own training regimen, you can enhance your athletic performance and overall well-being. Remember, sleep is not a luxury but a necessity for optimal performance. Give your body the rest it deserves, implement effective recovery strategies, and unlock your true potential as an athlete.

Remember, every athlete is unique, so it's important to personalize and adapt these guidelines to suit your specific needs and preferences. Regularly evaluate and adjust your sleep hygiene routine to optimize your performance and achieve a flow state.

Finally, it's important to consult with a trusted and qualified healthcare professional or sports specialist before implementing any new sleep or recovery protocols to ensure they align with your individual needs and circumstances. 

Building Your Antifragility Skills

“Antifragility is beyond resilience or robustness. The resilient resists shocks and stays the same; antifragile gets better”.

Nassim Nicholas Taleb (2012). Antifragile: Things That Gain from Disorder

In my coaching practice, my approach has evolved to help individuals develop resilience and cultivate antifragility through a combination of mindset development, behavioral and emotional skill-building, and mental strategic planning. 

Here's a step-by-step guide to enhance resilience and foster antifragility:

1.  Understand the concepts: I begin by exposing them to the concepts of resilience and antifragility. Resilience refers to the ability to bounce back from setbacks, challenges, or adversity, while antifragility goes beyond resilience by using setbacks and challenges as opportunities for growth and improvement.

2.  Assess current mindset: I assess the individual's current mindset and beliefs about adversity, failure, and setbacks. This helps identify any limiting beliefs or negative patterns that may hinder their ability to develop resilience or embrace antifragility.

3.  Cultivate a growth mindset: I work on fostering a growth mindset, emphasizing that challenges and setbacks are opportunities for learning and growth rather than fixed limitations. This shift in mindset helps individuals view adversity as a chance to develop new skills, gain experience, and become stronger.

4.  Identify strengths and weaknesses: By conducting a self-assessment or using appropriate tools, I help the individual identify their existing strengths and weaknesses related to resilience and antifragility. Understanding their starting point allows for targeted development in areas that require improvement.

5.  Develop coping strategies: Together, we would explore various coping strategies and techniques that can enhance resilience. This may include stress management techniques, neutral self-talk, reframing perspectives, setting realistic goals, and practicing self-care. These strategies equip individuals with the tools to navigate challenging situations effectively.

6.  Embrace discomfort and uncertainty: To foster antifragility, I encourage the individual to embrace discomfort and uncertainty intentionally. This involves gradually exposing themselves to new experiences, taking calculated risks, and stepping out of their comfort zone. By doing so, they can develop the capacity to adapt, learn, and thrive in unpredictable environments.

7.  Reflect and learn from setbacks: When setbacks or failures occur, it is important for the individual to reflect on those experiences and extract valuable lessons. By reframing setbacks as opportunities for growth, they can identify areas for improvement, adjust their strategies, and learn from their mistakes.

8.  Encourage continuous learning: I foster continuous learning by encouraging the individual to seek new knowledge, acquire new skills, and broaden their perspectives. This may involve reading relevant books, listening to podcasts, attending workshops or conferences, engaging in reflective exercises, or seeking mentorship from experienced individuals.

7.  Develop a support system: Building a strong support system is crucial for resilience and antifragility. I help the individual identify and cultivate relationships who can provide guidance, motivation, and accountability during challenging times.

8.  Set meaningful goals: Finally, I assist the individual in setting meaningful and realistic goals that align with their values and aspirations. By working towards these goals, they can build confidence, stay motivated, and reinforce their resilience and antifragility skills.

Throughout the coaching process, it is important to tailor the approach to the individual's specific needs, challenges, and circumstances. The goal is to empower them to develop resilience and embrace antifragility, allowing them to not only bounce back from setbacks but also thrive and grow in the face of adversity.

For more detailed information on resilience and antifragility, enroll in our new online course:  Strengthening Your Mental Core.  

The Temporal Nature of Being Fucked-Up

As a follow-up to my last blogpost “The Ubiquitous, Endless Loop of Suck,” I have some more thoughts about self-talk and our harsh, self-critical inner voice.  

In addition to our excessive usage of the verb "suck," another term that frequently peppers our thoughts is "fucked-up" and its variations.  Though this term comes with its own pitfalls, it also has its relative strengths when compared to "suck."

Future Tense

I think I'm gonna fuck up. 

I think I'm gonna fuck it up. 

Present Tense

Observation:  I'm fucking up.  (This usage may occur during any activity/event/performance)  

Event/Thing/Personal Evaluation:  That's fucked up.

Self-evaluation:  I'm fucked-up (Inebriation).

Past tense

Observation:  Oh, no, I fucked up.  I fucked it up.  I was fucked-up. 

Evaluation:  That was fucked-up. 

Unlike "suck," there is no strong implication of permanence in the term "fucked-up."  It suggests a softer, gentler assessment.  Whatever we have done can be fixed, cnn be improved.  We can certainly start over.  We will eventually sober up (for example, being fuck-up too frequently in 2023 can lead to "Dry January" in 2024).  Essentially, fucking up allows us to go back to the drawing board.  On the other hand, however, if we suck, we fail.  There is no do-over, no work around.  It's in our permanent file.  There is no off-the-record.  It's on social media and we are now a meme.  

Exceptions:  I'm fucked up (mental health).  (Here the implication of permanence returns).

I offer these thoughts as the second step of recovery from the tyranny of the inner harsh critic.  Rather than using the word "suck," try transitioning to the slightly gentler term "fucked-up."  You will be glad you did. 

NOTE:  No part of this blogpost was created with AI. 

The Ubiquitous, Endless Loop of Suck

"Me and him both. I say to him all the time, ‘Listen, buddy, I know it sucks for you, but there are way more people saying that I suck than you do.'" 

--Dan Hurley, head coach of NCAA basketball champion University of Connecticut, discussing conversations during the season with his point guard Tristen Newton

 

For years, I have become increasingly amazed at the frequency with which I and most other people use the word "suck." Here are some typical examples:

Present Tense

Self:  I suck.

One's Talent/Competency:  I suck at that. 

Other:  He/she sucks.

Others:  Boy, they suck.

What another thinks:  He/she thinks I suck.

What others think:  They think I suck.

Consensus:  Everyone thinks that sucks.  Everyone knows that sucks.  Everyone knows I suck.

Empathy/Observation:  Dude, that sucks!  

Event/Self (Certainty/Spoken by Others with Empathy):  That's gotta suck.

Events/Groups:  Man, those guys suck.  

Environment/Culture:  It sucks over there. 

The present tense of suck suggests the absolute nature of sucking.  Suck is all or none.  You, it, or they either suck or don't.  There is typically no mild or moderate in the word suck.  It either sucks or it doesn't.  If you suck, you suck in the extreme.  

Granted, the use of the word "suckish" has gained some popularity.  This new development suggests various levels or a dimensionality of the suck.  It opens the door for the existence of a "suck spectrum," or the awareness that things, events and people can be on the suck spectrum.  You, indeed, can be on the suck spectrum.  

Primarily, the effect of the present tense of suck is anticipatory anxiety.  Its use suggests that there is something to dread and avoid on the horizon.   It disrupts the ability to fully prepare for the situation.  It triggers the stress/trauma response and stimulates old neural pathways and connections between the mid-brain and the cortex about past experiences that sucked (and remember, they were was extreme and absolute).  It sets up a hypervigilance and anxiousness that affects cognitive functioning and optimal performance.  Often, it also leads to procrastination.

More importantly, however, is the disruption of any real possibility of proceeding with the activity in a relaxed, confident flow state.  

Past tense 

I sucked, he/she sucked, they sucked, he thought I sucked, they think I sucked.

One's Talent/Competency:  I sucked at that.

This use of the past tense of suck has the tendency to intensify our post-performance anxiety.  It keeps us stuck in the past and reduces our ability to learn, and increases the likelihood of an ongoing narrative that focuses on failure.  It tends to lead to harsh self-criticism and evaluation of our future performances. 

Future Tense

Self/Future tense:  I'm gonna suck.  I always suck at that.

Event (Prediction):  I bet that'll suck.

Certainty/Future tense:  That's gonna suck.

Certainty/Permanence:  That always sucks.

Chandler Bing Versions  (These upgraded suck statements are a little more healthy and helpful.) 

Could this be any more suckish? (Yes, most certainly.)

Could this suck any worse?  (Yes, definitely.)

It couldn't suck any worse than this.  (Again, yes, indeed.)

Should you be intent on using the verb or adjective "suck," you could transition gently to the following versions of the word.  

Less common internal dialogue that includes the verb "suck."  

This might suck.  

This could suck.

Let's see if this sucks.

This could suck a little (but maybe not).

I will challenge myself to not suck as badly as before.

Post-Performance Evaluation Suggestions

The antidote to using the past tense of suck is asking such post-performance questions as:

What didn't suck about that?

How could I have sucked less?

What can I learn to do instead to reduce the suckishness?

What did I do that didn't suck?  

How can I increase my non-suckish behavior? 

What part of the suck did I not contribute to?   

In general, self-talk or internal dialogue can be very difficult to identify and even harder to change. When I work with my clients I usually suggest they monitor what they say to themselves prior, during and after they perform any important activity. When they look carefully at any activity they engage in, whether they experience anxiety during the activity or not, I suggest that they pay attention to their self-talk. Usually, they ask for examples to help them identify their particular self-talk. If I give them examples, they often do not personally identify with the examples. I think that is because self-talk is often very unique to them and is often based on their particular childhood developmental experiences and the types of environments in which they grew up.  

Most recently, it occurred to me that to best analyze self-talk, it is helpful to look at the timing of the self-talk (present, past or future) and where it occurs in the sequence of an activity.  Additionally, it is important in that it might help you to determine what type of anxiety you tend to exhibit (anticipatory anxiety, pre-performance anxiety, or post-performance anxiety).  Whether we are talking about social anxiety, public speaking anxiety (reportedly the most common anxiety), performance anxiety, etc. the self-talk tends to have certain characteristics and timing. This is where your analysis of your  signature use of the word "suck" can be very helpful.

Writer's Note #1:  After reading this post, my wife said, "This article was much less 'suckish' than most of the ones you write."

Writer's Note #2:  No part of this blogpost was generated by AI.  

To watch the San Francisco 49ers' Greg Kittle discuss more about his "reset button," click here:

https://twitter.com/i/status/1617904357638549506

"I'm So Over It"

I hear this all the time.  You probably hear it all the time, too.  You probably have even said it yourself sometimes; at least in your head.  "I'm So Over It."

Zoom.  So over it.  Coronavirus.  So over it.  Social Unrest.  So over it.  Working from home.  So over it.  Wildfires.  So over it.  Hurricanes. So over it.  Debates. So over it.  Voter Suppression.  So over it. 

We have hit the wall.   We are physically, mentally, and emotionally exhausted.  We are so sick and tired of being sick and tired.  We are irritable, frustrated, and scared.  For many, depression and anxiety are in there somewhere, too.  

In sports, hitting the wall refers to depleting your stored glycogen and the feelings of fatigue and negativity that typically come with it.   Some athletes refer to it as bonking.  

In marathon running, it comes at the 20 mile mark, more or less.  Yet, 6.2 miles remain.   If you've hit the wall, finishing no longer seems doable.  

Oh, by the way, Donald Trump is clearly suffering from it.  He threw another fit during his taped 60 Minutes interview with Leslie Stahl.  He seems to hit the wall regularly.  

Unfortunately, this is only the 20-mile mark for the election, we still have 2 weeks to go.  We are at the 20-mile marker of 2020 as well.  But, remember that we are dealing with what could be a series of marathons.  We have many more milestones to reach.  

So, is there anything to do to prepare for hitting the wall?  Is there anything to do once you hit the wall? 

How to Prepare for Hitting the Wall

1.  This first preparation technique is referred to as “if-then planning” ― for example, if you hit the wall, you can use a visualization technique to imagine yourself getting through it.   What will it look like on the other side?   Visualize the answer to the question.  

2.  Break your "marathon" into smaller subtasks or shorter milestones.  Identify the next marker or landmark, go to that marker and take a break.  Reset, regroup, reboot.  Then do it again.  

Take it one task, and then, one day at a time.  

3.  Be aware of your internal state.  Slow your breathing down.  Notice your breath.  Inhale deeply and then completely empty your lungs, then let them fill completely.  Do it several times.  It's another way to reboot.

5.  Distract yourself by externally accepting what is.  Allow and embrace whatever the discomfort is, rather than blocking it.  Go with it, rather than fight it.  

6.  Remember your last experience with extreme adversity.  Inventory all that it took to get you through that adversity.  What did you learn?  What do you need to repeat from that experience?  

7. Forget perfection.  In these times, there is no room for perfection.  If you are going to be "so over it," be so over perfection.    

If you then find yourself coming up against more mental roadblocks, here are a few more techniques to try.

1. Make a motivational or relaxing music playlist. Distracting yourself with some great tunes can help you make it to the finish line.

2. Try the buddy system. A partner (remember we are all in this situation) can keep you (and your buddy) focused and supported.

3.  Try “attention narrowing.” Runners who focus their eyes on an object in the distance get there faster. Focusing on an object on the horizon can make the distance feel shorter.

Remember, you can't get there without getting through today.   Finishing this marathon requires just getting to the next landmark, then the next.  That is all that matters right now.  .  

The Coronavirus: Our Test of Resilience

Much of our intial response toward the coronavirus pandemic focuses on what we can do or can't do. How do we respond? What are the guidelines? What steps do we take? What are the proper procedures? What resources do we have? Our natural response is to look externally. This external focus tend to include questions about identifying who is to blame. What individual, what country did this to us or didn't do enough for us? Fair enough.

What is equally important is who we are and who we can be in this time of crisis. That requires an internal focus. That requires us to identify our skills of resilience, our mental core. What characteristics do we possess to help us respond best to the crisis?

Perhaps our best internal reflections should consist of a personal and individual inventory of our abilities to withstand ambiquity and uncertainty as well as our ability to be flexible and nimble as our external environment shifts around us and situations change. How do we keep from responding with our lizard brain?

So, what is resilience? How do we assess our mental core?

Resilience refers to the skill and ability to quickly and fully bounce back from setbacks, to deal with adversity, learn from mistakes and effectively put your mistakes behind you. Only recently has resilience been seriously considered as a component of mental toughness. Resilience includes carefully obtaining, valuing, and incorporating constructive feedback and doing what is required with the resources that are available.   It has to do with your emotional strength.

Resilience also requires us to recognize and acknowledge that, now, perhaps more ever, we live in a VUCA world. VUCA is an acronym used by the US Military long ago to describe extreme conditions in combat. It stands for Volatile, Uncertain, Complex and Ambiguous.

The word "core" in the physical fitness and conditioning world has become a buzzword. Like the physical core, there is also a mental core related to mental conditioning. Physical core training is about increasing power, strength and stabilization. So, is the training of your mental core.

Many fitness buffs often think only of sit-ups and crunches as the secret to strengthening the core. True fitness experts know that there is much more to the core than an impressive six-pack. Similarly, many athletes and coaches think that the mental core is simply just about developing mental toughness (the equivalent of a mental core “six-pack”). The mental core is much more than mental toughness.

The mental core creates a solid, fundamental, and broad base for your overall mental fitness and, thus, your subsequent ability to perform successfully. Resilience requires us to take inventory of our mental core.


So, what does constitute the mental core?


Internal Dialogue/Self-Talk - simply put, these are the things you say to yourself about yourself and the state of world around you. A common problem with our cognitive mindset is that that it is often stuck in evaluation activities when it should be focused on other tasks (such as gathering information, skill acquisition, rehearsal, and execution, for example). Increasing your awareness of your internal dialogue/self-talk and its effect on your behavior have a great influence on your success in dealing with crises. 

Communication Skills- these skills are underrated in our crisis responses. Clear, concrete, specific communication and active listening skills are crucial to our ability to be resilient as well as being effective problem solvers and decision makers.  Paranthetically, this may be the time to embrace technology and our reliance on our electronic devices (computers, phones, tablets, and games) to maintain our connectivity as well deal with the effects of social distance and physical isolation.  We can address our addictions to our devices after we get through this crisis.

Daily Pre- and Post- Recovery Skills - here, emphasis is placed on the importance of developing a set of skills and activities that provide you with an opportunity to fully recover mentally from daily challenges.  These mental skills are as crucial as physical recovery skills. Evidence is mounting that both mental and physical recovery skills (including sleep) are more important than we ever considered in the past.

Systems Thinking - in the case of your mental core, this refers to your awareness and understanding of the matrixed complexity, interrelatedness and connection of multiple factors involved in your behavior and the behavior of others. It also refers to the idea that in order to affect real behavioral change, a system that provides structure and consistency must be put into place. Systems thinking in this context implies that mental conditioning and strengthening of your mental core requires you to become a student of mental conditioning, cognitive processes, and behavioral psychology.  It suggests the importance of interconnectivity of things as well as people.


Anxiety Management - refers to the idea that 1) anxiety is a part of life; 2) mental fitness includes the acknowledgment and management rather than the eradication of anxiety; 2) that excitement and anxiety can be two words for the same thing; and, 3) the goal of mental conditioning can't and shouldn't be to eliminate anxiety but to use it.


Emotional Intelligence - emotional intelligence (and related skills) is an important and necessary component of resilience. Emotional intelligence involves the understanding of the critical role that emotional information and social interactions play in crisis situations and success. Evidence suggests that emotional intelligence is an important characteristic of effective leadership and team development required in crises.


Confidence - this component of your mental core is one of the characteristics that has been long considered critical to success in any endeavor, including sports and the performing arts. In this model of the mental core, confidence is defined as a general sense that one's skills and abilities are capable of achieving one's desired outcomes. Many people include this component in their idea of mental toughness. Confidence is particularly dependent upon a healthy cognitive mindset. Confidence also involves our ability to take inventory of our previous encounters with extreme stress and crisis situations and remind ourselves of our strengths and mastery of previously stressful situations.


Preparation Skills - this factor suggests that 1) success is related to one's understanding and awareness that personal growth occurs through the methodical process of continuous learning and development of skills, rather than inherent, genetically-informed and pre-ordained "talent"; and, 2) is highly influenced by your desire and willingness to consistently spend long-hours of monotonous, focused, disciplined, repetitive activity to improve and perfect your skills and abilities.


Mindfulness - this important factor of the mental core refers to a broad set of skills that include mental imagery and visualization, relaxation and meditation skills, focusing and centering skills.  Research is showing that mindfulness approaches can be very helpful to day-to-day mental and emotional recovery. 

To close, these skills are greatly needed in this time of crisis as we deal with this pandemic in an effective, strategic, cooperative manner without contributing to misinformation, panic and over-reaction.    

Anti-Peak Performance Conditions

According to a survey published Wednesday by CareerBuilder.com, some 78 percent of American workers say they feel burned out.

The survey of more than 7,600 workers also found 46 percent who feel their workload has increased over the last six months. About 45 percent described their current workload as heavy or too heavy. About 23 percent said they are dissatisfied with their current work/life balance.

But employers have taken notice and are offering more flexible work arrangements to keep employees happy.

About 54 percent of workers said their companies offer some sort of flexible work arrangements and 66 percent indicated they take advantage of at least one of the programs offered. Programs include alternative schedules, compressed work weeks, telecommuting, summer hours and job sharing.