One of the difficult aspects of criticizing work performance is handling the emotional fallout of the critical encounter. At times, this emotional fallout can be severe and even very disturbing. In fact, most of the time it is in the fight-or-flight mode. The fight-or-flight or stress response occurs when we feel threatened in any way, including when we feel threatened by aging. The stress response creates physiological changes that damage the body and accelerate aging. You are surely familiar with how it feels to be in stress mode, but you may not be familiar with what is happening in your body. The physiological changes that accompany the fight-or-flight response are: Your heart beats faster. Your blood pressure rises. You consume more oxygen. You expel more carbon dioxide. You breathe faster. You don’t wait until the poo is halfway out before going to the toilet (at least, I hope you don’t! You usually experience a feeling of pressure beforehand and you just know. The second thing I want you to know is that there is no need to worry about what might happen if you forget to switch and continue to use your up breathing throughout the down stage of labour. The answer is absolutely nothing bad will happen. If you’re happy breathing in for four and breathing out for eight throughout your entire labour and birth, then that is absolutely fine; As long as you are bringing in oxygen and breathing out rather than tensing and holding your breath, you are doing an amazing job and it will be profoundly more comfortable. However, what you might notice is that when your body starts to push it will become more difficult to continue with the up breathing. It’s hard to inhale slowly and feel your chest rise and expand as your uterus muscles push downwards in the opposite direction.
You might notice that you start to make a mooing sound as you exhale, as your body simultaneously and involuntarily pushes downwards powerfully. Again, this is totally fine and indeed very normal – it might just indicate that it’s time to switch to down breathing, which will be a lot easier to do at this point. She pulled them out of her pockets, knowing exactly what they were. The first one read I will always love you. And the other, We will always be together. Did he know the circumstances under which she’d find them? It’s hard to say. You can imagine the sorrow she felt as she read them, but think how lucky she is to have had a husband who managed to reach out with a final, loving gesture. I define art in the broadest sense–it is every possible medium of human expression. It is in what you say and how you say it. It is in using the rich resources of your senses to connect with the beauty in life. The art is in the message and in the medium you use to express it. The behavior may include: This can cause the manager to feel very guilty and cruel. This can create a range of emotions in managers who witness this behavior, including fear, anxiety, and reactive anger on the part of the managers themselves. The threat posed by disgruntled employees who act out their rage violently may be very real. Often, these violent employees have been terminated or had their work strongly criticized. Here are some tips to help you handle these uncomfortable situations: If the door or window shades are open to the office or room where you are meeting, get up and close/draw them if the employee’s emotions are escalating. The decrease in stimulation can help create a better setting for defusing the situation.
However, if the employee is visibly out of control, the concerns about privacy may have to yield to concerns about personal safety. Have someone close by if you feel threatened in any way. Your breathing becomes shallow. Your heart pumps more blood. One part of your adrenal glands pumps out adrenaline and noradrenaline, which constrict blood vessels. Another part of your adrenal glands pumps out cortisol. Your pancreas releases more of the hormone glucagon. Your pancreas releases less insulin. As a result of the increased glucagon and decreased insulin, your blood sugar level rises. You reduce the blood supply to your digestive organs and increase the blood supply to your muscles. Your pituitary gland releases less growth hormone. You produce lower levels of sex hormone. Up breathing This is the most important one to master as it’s the one you’ll most likely use for the longest amount of time. Nobody can tell you how long your labour will last (sorry! This stage can last anything from a few minutes to a couple hours, whereas the first stage is likely to last several hours (although, of course, not always). The good news is that up breathing is very easy to do and also feels really nice, so it’s a breath you will hopefully enjoy practising. It’s also worth noting that this breathing technique is not a hypnobirthing-specific one. It is used to help people suffering from insomnia and anxiety, and is also used in mindfulness practice. It’s effective because it slows the heart rate and helps you to relax;
So, let’s give it a go! Make sure you’re sitting comfortably. Art is simply the name for how you live your life and how you tell others what you think and feel. My current life began after my daughter, Hannah, was born. I wanted to do something special in our nursery, so I started making little clay plaques with messages on them. I thought that if I surrounded her with wise, loving thoughts and the things that I believed in, they would somehow sink in and make a difference in her life. Not only were these messages lessons for my daughter, but they also served as a gentle reminder to me of the simple truths I strived to embrace. I made ceramic plaques and inscribed them with sayings such as Believe in yourself, Let your dreams take flight, and Follow your heart. I’d then add beading and paint, then fire them and hang them on the walls. They were fun to make, and the results were beautiful and made me proud. I had no way of knowing that this was the beginning of connecting with not only my daughter, but a great many people, most of whom I would never even meet. I can’t say if my infant daughter was absorbing the literal meanings of the plaques, but I was, and in time she would, too. Don’t become agitated yourself by an outpouring of emotion. Try not to appear frightened by excessive emotional behavior, unless actual threats or intimidating remarks are made. A calm reaction by supervisors can mitigate a highly charged atmosphere, create psychological space for the encounter to turn in a more positive direction, and decrease the tension to a point that a more rational and substantive discussion can occur. Keep a box of tissues close by for potential tearful reactions. In our case example, if the criticized employee becomes extremely tearful, the senior marketing executive might say in a lighthearted, tongue-in-cheek manner as she offers a box of tissues, Now don’t use all of those tissues; I may need some of them if we don’t win this bid. It also gives the person a sense of acceptance, as tearfulness is a quite natural, physiological response to sadness and hurt feelings. Allow the criticized employee to calm herself down.
You can excuse yourself to use the bathroom or to run a quick errand, and note that this will give the employee a few minutes to get composed. When appropriate, make a decision to reconvene the meeting later, when the employee has regained his or her self-control. Your immune system is suppressed. The fight-or-flight response was first described by early-twentieth-century American scientist Walter Cannon. He wanted to understand why some people became ill and others even died under stress. He discovered that when you encounter a threatening situation, a part of your involuntary nervous system becomes instantly and automatically activated. The nervous system triggers rises in blood pressure and heart rate and stimulates the adrenal glands to release adrenaline. If the threat and the neurological response are severe and unrelenting, damaging bodily changes can occur. Cannon researched tribal societies, where people who trespass against important rules are banished from the community. A bone is pointed at the offender by the tribal witch doctor, resulting in a curse. From that point on, the offender is no longer considered to be part of the living community. He is cut off from all social interactions, including those with his own family. In a moment I want you to close your eyes to block out what’s going on around you. Then I want you to inhale deeply through your nose, filling your lungs, whilst slowly counting to four. Then I want you to slowly exhale through your mouth, allowing the air to slowly pass through your lips, whilst counting to eight. At first you may find it tricky exhaling for eight counts, especially when pregnant, since the baby inhibits your lungs from filling to their full capacity. However, it will get easier through practice, and when you’re in labour and your baby moves further down into your pelvis, you will find you are better able to breathe. If you’re really struggling, try exhaling for a count of six instead. Just make sure your exhale is longer than your inhale; This breathing technique is the opposite of panic breathing or hyperventilating, where someone inhales faster and faster and their exhale becomes shorter and shorter and almost non-existent.