The Technique
Being new to the university, I have focused my time so far on meeting with students, faculty, and staff in order to gain a better sense of the overall wellness landscape at LU. These connections have helped me discover commonalities in our community’s wishes to be supported and reinforced.
“Wellness” is an extremely vast concept with many moving parts. Thankfully, there are numerous techniques available to support our wellness journey. My belief is that community mental health and wellbeing (physical and mental) directly impacts our support for students. When positive alignment is achieved, this results in a higher level of self-confidence and increases positive energy. It revitalizes the passion within ourselves and within the community. Ultimately, the stronger our overall wellbeing, the more impactful our overall campus and workplace experience will be.
Until we have the opportunity to talk with one another, I thought I could share a couple of self-care techniques that are great to keep on our daily “to do lists.” I have chosen to share the following exercises as they are time-friendly and are incredibly useful during those moments when you may feel a “low point” in your energy and optimism. These techniques can help you be the best version of yourself in that moment, on that day!
Technique 1 – Take Your Superhero Pose
Body language can have a significant impact on our confidence and self-esteem. For example, if you sit small and closed-off to the world around you, it exposes your insecurities and can lead to a negative mindset. On the other hand, if your posture is strong, open, and inviting, your body radiates confidence that can be seen and felt by everyone, creating a domino effect of positive thoughts and energy.
A Harvard University study by Amy Cuddy, a social psychologist, researched the physical and emotional effects of body language, specifically through Power Poses, also known as the Superhero Pose. This study determined that “power posing” for two minutes before a big event, presentation, or difficult task can lead to increased testosterone (increased confidence) and lower cortisol levels (decreased stress). Ultimately, this technique helps to improve overall mood and mindset.
Why I Love It
The Superhero Pose is great for building positive self-perception and only requires two minutes! For me, it is most effective when I need to collect myself to “start fresh” with my next meeting or before a big presentation. This quick technique helps me to push aside any self-doubt, which can be overwhelming and contagious, and harness my most positive and motivating mindset to empower and uplift. Shifting perspective is grounding for me and provides a much-needed focus on the activity or event that is just ahead of me. Plus, it’s fun: I get to channel my inner childhood and become my own superhero!
Technique 2 – Today, I Am Grateful Because…
Life is not perfect – it’s messy. But there are many moments of goodness in this world. That said, the responsibility to acknowledge all the wonderful things in our lives falls on us as individuals. Happiness, gratitude, and appreciation are choices for us to accept.
The concept of gratitude can often seem simple and basic; however, Robert Emmons, a psychologist and the world’s leading scientific expert on gratitude, reveals the many benefits that come from this life skill.
| Physical
Stronger immune system Lower blood pressure Longer and more refreshing sleep
|
Psychological
Higher levels of positive emotions Feeling more alert, alive, and awake Experiencing more optimism, happiness, and joy
|
Social
Being more helpful, generous, and compassionate Being more forgiving Feeling less lonely and isolated |
Why I Love It
Sometimes, unfortunate things happen in our lives, and those instances can be hard to bear. Having a moment of gratitude will not eliminate hardships, but it does help to alleviate certain stressors. Creating moments of gratitude can help steer negative thoughts into more positive and productive thoughts.
When flipped, when we feel on top of the world and share these good vibes, we can also take a moment to appreciate all the wonderful things that are happening in our lives.
Some people can be afraid to fully embrace and accept joy because we are so worried that, “All good things come to an end.” Gratitude helps to ground our inner selves and challenges us to live in the moment and embrace the joy.
How I Use It
Technique 1: Steps to Take Your Superhero Pose
- Ensure you are in a comfortable and safe place (e.g., your office).
- Believe in the impact that the Superhero Pose can give you (i.e., have a positive mindset).
- Set your feet shoulder-width apart.
- Place your hands on your hips.
- Hold your head up high with your chin out.
- Push your chest out.
- Hold this pose for two minutes, taking deep breaths the whole time.
- Once you are done, you will immediately see a positive difference.
Remaining in this position for two minutes allows your brain to catch up with your body language, creating a personal sense of strength and empowerment. When your self-esteem feels low but your body takes on a power pose, it triggers a body-mind connection that enhances your personal level of self confidence. When you take your stance, just know that, whatever comes next, you will be able to face it and succeed in the process.
Technique 2: Steps to Express “I am grateful because…”
- Find a quiet spot to pause and reflect.
- This process can be completed in thought or by journaling (your preference!).
- Identify a minimum of three things you are grateful for. These can be as heavy or as trivial as you would like: there are no limitations. *
- Begin each statement with, “I am grateful for….”
- From your personal list of gratitude items, select one to examine further. Ask yourself WHY you are grateful for this experience, person, place, thing, etc.
- The dividends are going to be in the details!
Extra Credit: Explore gratitude further by including another person. Try writing a thoughtful “Thank You” note to your team, colleague, or friend. It is a great way to show appreciation, it can strengthen relationships, and it can brighten someone’s day more than you may ever know!
* If you are finding it difficult to identify moments of gratitude in your day, consider one item you may feel UNgrateful for. Is there something about this that could be viewed using an opposing perspective? Finding gratitude in our negative experience and failures can be the most challenging and also the most rewarding!
Expected Impact
Take Your Superhero Pose
The Superhero Pose technique forces you to engage with your inner childhood. Some may feel reluctant at first, while others can’t wait to jump in. However, when you commit to the moment, a sense of empowerment grows within, and the mood shifts further into a positive mindset. Many agree that it gives them the extra courage to take on their day or task at hand.
Today, I Am Grateful …
Many use this technique as a way to start their day on the right foot or to end their day with a moment of thanks. It’s a way to center ourselves, celebrate the present, and support our self-worth. Those who practice this technique on a regular basis tend to be more understanding and appreciative, which allows them to lean into their joy more frequently.
A Short Task to Challenge You!
Choose one of the two techniques shared, and put it into action!
One Final Task
Is this something you can use in your classroom? How might you utilize it? If you share your results somewhere on social media, share a link to this lesson for context.