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Tag: Resilience

  • Design Association’s Top 2023 Trends Feature Wellness Design

    Design Association’s Top 2023 Trends Feature Wellness Design

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    The American Society of Interior Designers released its 2023 Trend Outlook and it’s clear that wellness design is not fading from the industry, even as most of us have fully emerged from our Covid home cocoons.

    Designers’ focus on wellness is also tying into client concerns about the planet’s well-being – which has an impact on resilience and comfort – and particular concerns about mental health.

    “Designers are responding to changing needs in their communities by creating new spaces or adapting existing ones to make a positive impact on places where people live, work, play, heal, or learn,” stated said Khoi Vo in the report’s press announcement. A quick round of emailed replies from designers and architects across the country shared their own professional experiences with these top-line trends.

    1. Mental Health Needs

    “Modifications can make interior environments more suitable and supportive for persons with mental health issues and can help aid in reducing environmental factors that can contribute to feelings of stress and unease,” wrote the association in its report.

    “Physical surroundings have a profound effect on one’s mental health,” declared Anna Popov, a Seattle-based interior designer. “It can look amazing, be glamorous, and cost a fortune, but how does it make you feel?” She asked. Popov cited the importance of maximizing natural light in the sometimes gloomy Pacific Northwest. “It is common practice in our firm to evaluate every design early on against very simple criteria: Does this solution allow us to maximize the amount of natural light in the space? If the answer is no, we pretty much automatically drop the idea because there is a better solution out there,” she added.

    Popov’s designs incorporate strategic window styles and placement, extensive skylights and accordion door styles, she explained. “This approach not only provides us with brighter and ‘happier’ interiors but also deepens our relationship with the outdoors. Which is another essential element for a person’s mental health.”

    2. Health and wellness remain top priorities in the built environment

    ASID’s report identified a growing trend towards holistic healthy living, and interior design that addresses both the mind and body. New design choices can range from the choice of colors, lighting and daylighting, and the use of plants and natural materials to adding spa-like bathrooms and retreat spaces for exercise and meditation,” the announcement noted.

    Drew Lang, principal of Lang Architecture in New York agreed. “Using natural materials creates a tangible relationship between people and nature through design, which in turn enhances wellbeing. Materials like wood foster this physical connectivity, and we find our clients respond to the familiar warmth and comfort it brings to a home.” This concept ties into biophilia, which is the use of nature in the built environment, and is very much a feature of wellness design.

    Jessica Shaw, interior design director at The Turett Collaborative, also in New York, is glad to see wellness becoming a major talking point in interiors, she said. “It is also nice to see the conversation around the effects of color on mood. I tend to avoid any colors or color combinations that produce anxiety. Steering away from clashing colors and looking for cooler colors that complement each other are more likely to create a calmer, and more relaxing frequency in the space. While it can sound minor, these considerations can have major effects on the health and wellness properties of interiors,” she pointed out.

    3. Consumers want to protect the planet and are making sustainable choices

    Consumers, including home buyers, are placing increasing emphasis on sustainability as a value guiding their purchasing choices, with increasing numbers of consumers saying they are willing to pay a purchase premium for sustainability,’ according to the report.

    “Clients are willing to pay for well designed, sustainable homes— we saw this firsthand in our Hudson Woods development, an eco-friendly community in New York’s Catskills, commented Lang. “The Hudson Woods’ sustainability story compelled buyers to purchase homes, and we’ve begun working on similar models across the country thanks to this reaction.”

    Shaw is seeing this in her practice too, she commented. “Clients have become more proactive in inquiring about materials’ ethical sourcing, manufacturing process, and negative traits such as off-gassing. While these were always considerations on the design side, seeing clients become more engaged in the conversation is evidence of an increased interest in being responsible consumers.”

    Sustainability and wellness design overlap in choices like induction over gas cooktops, LED lighting, and materials that don’t release toxins in the home to preserve indoor air quality.

    4. Designing in and for the metaverse is gaining momentum as a design specialty

    Forward-thinking companies are already exploring how they might use the metaverse to engage with customers. Recent articles from design publications have urged interior designers to “get on board,” even going so far as to creating Metaverse design awards for interior and architectural firms to showcase their work done within the digital space,” ASID commented on this trend report conclusion.

    How does this relate to wellness design? For the millions of Americans who work from home, the metaverse provides an opportunity for more dynamic interaction with others around the firm and around the world. It also calls for a workspace that feels more personal and creative, enhancing the user’s enjoyment of being there both off-camera and on.

    Popov is seeing the trend in her practice, she shared. “The majority of our clients work at a computer, have virtual meetings, and want to have a lovely background which reflects their personality, interests, and hobbies. We are always taking into consideration the digital world we live in.”

    This means providing optimal lighting and factoring in the wall that will be seen on camera. “Having a background that reflects your personality and interests can be a great opportunity for connection and socialization especially in our remote work environments,” the designer noted.

    Conclusions

    The 25,000 member association’s trend report also noted an increase in office spaces being designed for neurodivergent users to be more inclusive and accessible. This trend is also extending to homes, as more Americans are diagnosed as being on the spectrum and people are rethinking their spaces to be more inclusive for neurodivergent members of their households.

    The report also noted more older adults ‘un-retiring’ and seeking hybrid work arrangements. “Workplaces are adapting to support a multigenerational workforce,” it noted. The same is true for many households as well.

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    Jamie Gold, Contributor

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  • Germany, Japan pledge to boost cooperation on economic security

    Germany, Japan pledge to boost cooperation on economic security

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    Germany and Japan agreed on Saturday to strengthen cooperation on economic security in the aftermath of tensions over global supply chains and the economic impact of the war in Ukraine.

    In the first high-ministerial government consultations held between the two countries, German Chancellor Olaf Scholz reached out to Tokyo to seek to reduce Germany’s dependence on China for imports of raw materials.

    “The current challenges of our time make it clear: It is important to expand cooperation with close partners and acquire new partners. We want to reduce dependencies and increase the resilience of our economies.” the German chancellor said in a tweet.

    Scholz and Japanese Prime Minister Fumio Kishida said they believe the agreement will allow both countries to diversify value chains in order to be able to reduce economic risks.

    In a joint statement, the two countries said they will work on establishing “a legal framework for bilateral defense and security cooperation activities,” including ways to protect critical infrastructures, trade routes and to secure future supply of sustainable energy.

    Germany’s decision to prioritize consultations with Japan came after the Asian country put forward an economic security bill last year aimed at securing the uptake of technology and bolstering critical supply chains. 

    Japan is Germany’s second-largest trading partner in Asia after China, with a bilateral trade volume of €45.7 billion mainly based on the import and export of machinery, vehicles, electronics and chemical products.

    The two leaders also exchanged views on the situation in Ukraine, cooperation in the Indo-Pacific region and the G7 meeting in Hiroshima scheduled for May.

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    POLITICO Staff

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  • 4 Ways to Build a More Adaptable, Resilient Culture | Entrepreneur

    4 Ways to Build a More Adaptable, Resilient Culture | Entrepreneur

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    Disclosure: Our goal is to feature products and services that we think you’ll find interesting and useful. If you purchase them, Entrepreneur may get a small share of the revenue from the sale from our commerce partners.

    Why did some employees handle the Covid-19 crisis better than others? According to Deloitte, the employees who coped better with rapid change worked for companies that promoted key ingredients of adaptability, such as empowered decision-making.

    This isn’t a surprise: Companies with adaptive cultures consistently rise to the top of the leaderboard. Take Amazon, for example. Since its inception, the ecommerce giant has consistently adapted to fluctuating markets and consumer preferences, introducing new products and services to stay ahead of the competition.

    Related: Success Is the Biggest Benefit of Being Adaptable

    Your business can also create a culture characterized by openness, respect, collaboration, creativity, innovation and pragmatic risk-taking. However, you might encounter some challenges. Changing a culture takes time and effort, not to mention a great deal of patience. You may need to modify your responses and choices to set an example. After all, it’s easier for people to demonstrate resilience if they see a good role model in leadership.

    Regardless of any initial hurdles, creating an adaptable culture makes sense. We’re in an era of rampant industry disruption where digital transformation is critical for survival. Without an inherently adaptable culture, it’s almost impossible to respond quickly to dynamic changes from inside or outside your organization.

    To begin your company’s journey toward adaptability, try the following strategies:

    1. Highlight your company’s vision and mission to encourage strategic risk-taking

    A culture can only become adaptable once everyone works from the same playbook. Our company’s leaders routinely discuss the business’s overarching vision and mission. This ensures our North Star guides our team members’ efforts.

    Providing clarity around goals also helps our employees feel comfortable making mistakes. They know that even if something flops, they won’t experience retribution or harsh judgment as long as they’ve acted in earnest based on the company mission.

    Refrain from assuming all workers understand your mission and vision statements just because they’re documented on your website. You have to talk about them during coaching sessions, performance one-on-ones and companywide meetings. Repetition isn’t overkill in this instance; it’s necessary to shape everyone’s attitudes toward change.

    Related: How to Establish a Vision Statement Employees Will Get Behind

    2. Solve any collaboration or communication bottlenecks

    In order to create a culture of adaptability, you must ensure team members are on the same page. If they aren’t communicating and collaborating, your company can’t adjust quickly to take advantage of new opportunities. So, give employees the tools to form easy connections with their peers.

    This is especially important if you have remote or hybrid workers on staff. According to Owl Labs research, 70% of virtual workers find it challenging to contribute during video meetings, and 62% say their employers haven’t upgraded their technology systems or equipment to make collaboration more seamless.

    The fastest way to identify and solve communication gaps is to send out a questionnaire. Identify where the bottlenecks are for your workers, and then troubleshoot to resolve them. Side note: Remember that you must also adjust your communication habits. Your team members will feel less compelled to speak their minds if you aren’t forthright and approachable. And speaking up is critical to improving your workplace adaptability.

    3. Give and receive feedback in a healthy, compassionate way

    You want your team members to flex their innovative thinking. Yet, they might be reluctant to give their honest opinions without a bit of prodding. If you want people to be vulnerable and share their ideas, you need to ask for feedback and then react to it in a healthy, compassionate way.

    For example, if someone disagrees with you, resist the temptation to take it as a personal affront. Instead, listen to what the other person says. Show respect and gratitude. You might still decide to go ahead with your original plan. However, your team will see that you took a dissenting idea seriously.

    When it comes to providing feedback, make sure what you say is specific and helpful. Your employees will become more resilient if they get constructive feedback meant to make their work easier or help them be more productive and successful. What’s more, a Harvard Business School survey shows that 71% of executives say adaptability is the most critical leadership quality. By helping your team members make self-improvements through change, you set them up for future promotions.

    Related: How Entrepreneurs Can Use Effective Feedback to Stay Resilient and Agile

    4. Set SMART goals around building an adaptable culture

    By now, you’ve probably heard of specific, measurable, achievable, realistic and time-bound (aka SMART) goals. Setting these kinds of goals allows everyone to gauge where they’ve been, where they are and where they’re going.

    What SMART goals could you set around building an adaptable culture? Consider ones that relate to the creation of new ideas, workflows, products and services. Be sure to set these goals alongside your team members. Collaborative goal-setting promotes a greater sense of urgency around completion.

    Not all goals need to be productivity-driven, either. Celebrating successes or mistakes can be a goal, too. You can learn a lot from failure, which is why successful organizations — including Pixar — reward employees for taking thoughtful risks, according to McKinsey & Company. Imagine how your culture would change if more employees leveraged losses to promote learning-fueled momentum toward business goals.

    Adaptable cultures are cultures built to survive. If you lack adaptability across your organization, try these four tips to help weather future industry disruption.

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    Eric Watkins

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  • 6 Ways to Stop Worrying About the Big and Small Stuff | LoveAndLifeToolBox

    6 Ways to Stop Worrying About the Big and Small Stuff | LoveAndLifeToolBox

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    As much as worry and fear can bring us to our knees sometimes, much of what people get challenged by is not about life changing, catastrophic events but rather the smaller things and the meaning that is made of them.  Many suffer unnecessarily when their nervous systems are hijacked by worry and it usually doesn’t serve them well.

    Your thinking can get fuzzy and convince you there is reason to panic as it feels like an emergency!  If core beliefs developed long ago in your family of origin get caught up into this, it’s even more complicated.  For example, consider how failure for someone who is perfectionistic and operates under the belief that they have to do things perfectly could impact them. Worries such as these can feel overwhelming because there is a lot at stake for us emotionally.

    Here are some other examples of worries involving self-esteem:

    • “I’m worried about meeting this group of respectable people in my field.  What if I don’t measure up?”
    • “I’m worried about my blind date tonight.  What if he/she doesn’t like me?”
    • “I’m worried about my presentation at work tomorrow.  What if I fall apart?”

    If you allow this type of worry to consume you, it is not only distressing but can lead to a self-fulfilling prophecy if you behave as if it’s already true.  

    If you aren’t particularly vulnerable to the above type of worries, you may still find yourself suffering unnecessarily with the “small stuff” type of worries.  These are the situations where at the end of the day, does it really, truly matter?  And in some of these situations you may actually have zero control over them yet you still get physiologically activated and panicked.

    • What if there is traffic?
    • What if it rains?
    • What if there is no parking?
    • What if the game is cancelled?

    Here are 6 ways to stop worrying:

    1. Stop getting ahead of yourself.  If you live as if the future has already happened you are having an emotional reaction (worry) to something that hasn’t happened yet.  Practice staying in the moment by trying this:
      1. Focus on an object in the room with you.  Notice it in a way you never have before.  What color is it?  What shape is it?  Is it possibly more beautiful than you realized?   Breathe slowly.
    2. Put your hand over your heart.  If you are worried, stressed or fearful, it’s likely your fight or flight system is activated and your cortisol levels are elevated.  Oxytocin is an antidote to the stress hormone, cortisol.  Many people can release it themselves.
      1. Place your hand over your heart, close your eyes and imagine someone you feel completely safe with.  A beloved pet will work too.  As you remember feeling loved, sit with this feeling for at least 30 seconds.  Notice the calm.
    3. Practice self acceptance.  Because worry can orbit around an unsure sense of self, it’s important to try shifting your self concept from negative to positive.
      1. Decide on an affirmation for yourself (ex: I am lovable, I will be ok, etc).  Every day, either say this affirmation aloud or in your head to help integrate this belief into your heart and mind.
    4. Reframe your worry.  Remember that your perceptions drive your worry.    You are the only one who can assign your meaning to things.  If you assign worry to a lot of things try to practice reframing it to something more productive.
      1. Consider something you often worry about.  Is there another way you can see this situation?  What is the worst thing that can happen if your worry is true.  Is it the end of the world?  Is there a solution or fix?  Pick your worry battles.
    5. Find a trusted sounding board.  A friend can be called upon to help clarify your thinking.  Get someone on your team, explain what you’re working on and how they can help.  When you find yourself worrying, call on them to help you process.
    6. Identify what keeps you stuck – and work on it.  If you’ve tried the above suggestions and are not finding relief, a therapist can help you get unstuck.  There may be prior experiences in your family of origin that explains why it’s more challenging for you.  If going to therapy not an option for whatever reason, try my guide Family of Origin:  Untangle Your Unhealthy Roots to help identify, understand and resolve relevant emotional wounds on your own.

    Worry and fear are all valid human emotions.  But living in a chronic or easily triggered state of either of them can lead to unnecessary suffering.  Learning not to sweat the small stuff is a hallmark of resilience and guaranteed improvement in your  emotional health as a whole.

    Lastly, keep in mind that worry and fear can morph into clinical anxiety which if persistent enough may need additional resources for relief.  The above exercises can help but if not sufficient, find a therapist for the support you need.

    —–

    If you are a resident of California needing help managing your worry, learn about my Marin Therapy practice.  If you are outside of the state, the Psychology Today Therapist Directory is a good resource.

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    Lisa Brookes Kift, MFT

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  • Britain’s semiconductor plan goes AWOL as US and EU splash billions

    Britain’s semiconductor plan goes AWOL as US and EU splash billions

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    LONDON — As nations around the world scramble to secure crucial semiconductor supply chains over fears about relations with China, the U.K. is falling behind.

    The COVID-19 pandemic exposed the world’s heavy reliance on Taiwan and China for the most advanced chips, which power everything from iPhones to advanced weapons. For the past two years, and amid mounting fears China could kick off a new global security crisis by invading Taiwan, Britain’s government has been readying a plan to diversify supply chains for key components and boost domestic production.

    Yet according to people close to the strategy, the U.K.’s still-unseen plan — which missed its publication deadline last fall — has suffered from internal disconnect and government disarray, setting the country behind its global allies in a crucial race to become more self-reliant.

    A lack of experience and joined-up policy-making in Whitehall, a period of intense political upheaval in Downing Street, and new U.S. controls on the export of advanced chips to China, have collectively stymied the U.K.’s efforts to develop its own coherent plan.

    The way the strategy has been developed so far “is a mistake,” said a former senior Downing Street official.

    Falling behind

    During the pandemic, demand for semiconductors outstripped supply as consumers flocked to sort their home working setups. That led to major chip shortages — soon compounded by China’s tough “zero-COVID” policy. 

    Since a semiconductor fabrication plant is so technologically complex — a single laser in a chip lithography system of German firm Trumpf has 457,000 component parts — concentrating manufacturing in a few companies helped the industry innovate in the past.

    But everything changed when COVID-19 struck.

    “Governments suddenly woke up to the fact that — ‘hang on a second, these semiconductor things are quite important, and they all seem to be concentrated in a small number of places,’” said a senior British semiconductor industry executive.

    Beijing’s launch of a hypersonic missile in 2021 also sent shivers through the Pentagon over China’s increasing ability to develop advanced AI-powered weapons. And Russia’s invasion of Ukraine added to geopolitical uncertainty, upping the pressure on governments to onshore manufacturers and reduce reliance on potential conflict hotspots like Taiwan.

    Against this backdrop, many of the U.K.’s allies are investing billions in domestic manufacturing.

    The Biden administration’s CHIPS Act, passed last summer, offers $52 billion in subsidies for semiconductor manufacturing in the U.S. The EU has its own €43 billion plan to subsidize production — although its own stance is not without critics. Emerging producers like India, Vietnam, Singapore and Japan are also making headway in their own multi-billion-dollar efforts to foster domestic manufacturing.

    US President Joe Biden | Samuel Corum/Getty Images

    Now the U.K. government is under mounting pressure to show its own hand. In a letter to Prime Minister Rishi Sunak first reported by the Times and also obtained by POLITICO, Britain’s semiconductor sector said its “confidence in the government’s ability to address the vital importance of the industry is steadily declining with each month of inaction.”

    That followed the leak of an early copy of the U.K.’s semiconductor strategy, reported on by Bloomberg, warning that Britain’s over-dependence on Taiwan for its semiconductor foundries makes it vulnerable to any invasion of the island nation by China.  

    Taiwan, which Beijing considers part of its territory, makes more than 90 percent of the world’s advanced chips, with its Taiwan Semiconductor Manufacturing Company (TSMC) vital to the manufacture of British-designed semiconductors.

    U.S. and EU action has already tempted TSMC to begin building new plants and foundries in Arizona and Germany.

    “We critically depend on companies like TSMC,” said the industry executive quoted above. “It would be catastrophic for Western economies if they couldn’t get access to the leading-edge semiconductors any more.”

    Whitehall at war

    Yet there are concerns both inside and outside the British government that key Whitehall departments whose input on the strategy could be crucial are being left out in the cold.

    The Department for Digital, Culture, Media and Sport (DCMS) is preparing the U.K.’s plan and, according to observers, has fiercely maintained ownership of the project. DCMS is one of the smallest departments in Whitehall, and is nicknamed the ‘Ministry of Fun’ due to its oversight of sports and leisure, as well as issues related to tech.

    “In other countries, semiconductor policies are the product of multiple players,” said Paul Triolo, a senior vice president at U.S.-based strategy firm ASG. This includes “legislative support for funding major subsidies packages, commercial and trade departments, R&D agencies, and high-level strategic policy bodies tasked with things like improving supply chain resilience,” he said.

    “You need all elements of the U.K.’s capabilities. You need the diplomatic services, the security services. You need everyone working together on this,” said the former Downing Street official quoted above. “There are huge national security aspects to this.”

    The same person said that relying on “a few [lower] grade officials in DCMS — officials that don’t see the wider picture, or who don’t have either capability or knowledge,” is a mistake. 

    For its part, DCMS rejected the suggestion it is too closely guarding the plan, with a spokesperson saying the ministry is “working closely with industry experts and other government departments … so we can protect and grow our domestic sector and ensure greater supply chain resilience.”

    The spokesperson said the strategy “will be published as soon as possible.”

    But businesses keen for sight of the plan remain unconvinced the U.K. has the right team in place for the job.

    Key Whitehall personnel who had been involved in project have now changed, the executive cited earlier said, and few of those writing the strategy “have much of a background in the industry, or much first-hand experience.”

    Progress was also sidetracked last year by lengthy deliberations over whether the U.K. should block the sale of Newport Wafer Fab, Britain’s biggest semiconductor plant, to Chinese-owned Nexperia on national security grounds, according to two people directly involved in the strategy. The government eventually announced it would block the sale in November.

    And while a draft of the plan existed last year, it never progressed to the all-important ministerial “write-around” process — which gives departments across Whitehall the chance to scrutinize and comment upon proposals.

    Waiting for budget day

    Two people familiar with current discussions about the strategy said ministers are now aiming to make their plan public in the run-up to, or around, Chancellor Jeremy Hunt’s March 15 budget statement, although they stressed that timing could still change.

    Leaked details of the strategy indicate the government will set aside £1 billion to support chip makers. Further leaks indicate this will be used as seed money for startups, and for boosting existing firms and delivering new incentives for investors.

    U.K. Chancellor Jeremy Hunt | Leon Neal/Getty Images

    There is wrangling with the Treasury and other departments over the size of these subsidies. Experts also say it is unlikely to be ‘new’ money but diverted from other departments’ budgets.

    “We’ll just have to wait for something more substantial,” said a spokesperson from one semiconductor firm commenting on the pre-strategy leaks.

    But as the U.K. procrastinates, key British-linked firms are already being hit by the United States’ own fast-evolving semiconductor strategy. U.S. rules brought in last October — and beefed up in recent days by an agreement with the Netherlands — are preventing some firms from selling the most advanced chip designs and manufacturing equipment to China.

    British-headquartered, Japanese-owned firm ARM — the crown jewel of Britain’s semiconductor industry, which sells some designs to smartphone manufacturers in China — is already seeing limits on what it can export. Other British firms like Graphcore, which develops chips for AI and machine learning, are feeling the pinch too.

    “The U.K. needs to — at pace — understand what it wants its role to be in the industries that will define the future economy,” said Andy Burwell, director for international trade at business lobbying group the CBI.

    Where do we go from here?

    There are serious doubts both inside and outside government about whether Britain’s long-awaited plan can really get to the heart of what is a complex global challenge — and opinion is divided on whether aping the U.S. and EU’s subsidy packages is either possible or even desirable for the U.K.

    A former senior government figure who worked on semiconductor policy said that while the U.K. definitely needs a “more coherent worked-out plan,” publishing a formal strategy may actually just reveal how “complicated, messy and beyond our control” the issue really is.

    “It’s not that it is problematic that we don’t have a strategy,” they said. “It’s problematic that whatever strategy we have is not going to be revolutionary.” They described the idea of a “boosterish” multi-billion-pound investment in Britain’s own fabricator industry as “pie in the sky.”

    The former Downing Street official said Britain should instead be seeking to work “in collaboration” with EU and U.S. partners, and must be “careful to avoid” a subsidy war with allies.

    The opposition Labour Party, hot favorites to form the next government after an expected 2024 election, takes a similar view. “It’s not the case that the U.K. can do this on its own,” Shadow Foreign Secretary David Lammy said recently, urging ministers to team up with the EU to secure its supply of semiconductors.

    One area where some experts believe the U.K. may be able to carve out a competitive advantage, however, is in the design of advanced semiconductors.

    “The U.K. would probably be best placed to pursue support for start-up semiconductor design firms such as Graphcore,” said ASG’s Triolo, “and provide support for expansion of capacity at the existing small number of companies manufacturing at more mature nodes” such as Nexperia’s Newport Wafer Fab.

    Ministers launched a research project in December aimed at tapping into the U.K. semiconductor sector’s existing strength in design. The government has so far poured £800 million into compound semiconductor research through universities, according to a recent report by the House of Commons business committee.

    But the same group of MPs wants more action to support advanced chip design. Burwell at the CBI business group said the U.K. government must start “working alongside industry, rather than the government basically developing a strategy and then coming to industry afterwards.”

    Right now the government is “out there a bit struggling to see what levers they have to pull,” said the senior semiconductor executive quoted earlier.

    Under World Trade Organization rules, governments are allowed to subsidize their semiconductor manufacturing capabilities, the executive pointed out. “The U.S. is doing it. Europe’s doing it. Taiwan does it. We should do it too.”

    This story has been updated. Cristina Gallardo contributed reporting.

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    Graham Lanktree and Annabelle Dickson

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  • 4 Simple Self-Care Rituals to Help You Build More Resilience

    4 Simple Self-Care Rituals to Help You Build More Resilience

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    Opinions expressed by Entrepreneur contributors are their own.

    Emotional outbursts are a sign of exhaustion and even burnout … Take time to replenish yourself before you hit a wall.

    Being resilient allows people to respond to unexpected challenges thoughtfully, with calm, grace and poise. But when we are depleted — physically, emotionally, mentally, or spiritually — we are more likely to react or even lash out when things go wrong. The challenges don’t necessarily need to be life-altering to spur a reaction when depletion is our reality. Something as simple as a comment, traffic or ruined plans can quickly seem catastrophic.

    We saw an example of this level of serious depletion earlier this year at the Academy Awards when actor Will Smith lost his cool, storming on stage to slap comedian Chris Rock after Rock made a joke about Smith’s wife.

    Smith’s wife, Jada, was resilient enough to deal with it in the moment with little more than a pained expression on her face. Rock demonstrated resilience by not getting angry, choosing instead to express his surprise and move to another joke. But Smith’s lack of resilience was clear from his reactivity. And more often than not, reactivity is the result of depletion.

    Related: 7 Ways to Stay Resilient in Uncertain Times

    When depletion leads to bad behavior

    Burnout is very real, however, it can be avoided through simple self-care rituals. We are all human, and we need to replenish our resilience so that we can best face whatever struggles come our way. However, many of us do not pay attention to our level of resilience until we are already running on empty.

    About 49% of American employees say they are burned out from their jobs, a new survey by Eagle Hill Consulting, LLC finds. The rates are higher for women (54%) and younger workers ages 18-34 (53%), says the report, which blames staffing shortages and heavy workloads as causes.

    Depletion is a root cause of burnout. When you are depleted, you are less able to deal with adversity, uncertainty and unexpected challenges. You are in a lowered state of readiness. Unfortunately, often we don’t notice we are depleted until something happens to test us.

    The signs of depletion are all around us. Road rage, online rage and general incivility are all indicators that people are tense, reactive and triggered — like Will Smith at the Academy Awards. We didn’t wake up one day having lost our ability to be patient, civil and compassionate. We’re the same people we were before we got stressed out; we’re just less patient, less thoughtful, less considerate and less able to manage our emotions.

    So, what’s the answer? Do we all need to take civility classes? Maybe, but it’s really not about that. It’s about the fact that people are exhausted. In that state, you’re more likely to be short with your kids, your spouse, your coworkers — and certainly with strangers.

    Our human tendency is to deal with uncertainty or adversity from a place of fear. When our primitive fight-or-flight response is activated, our ability to think critically is diminished, overrun by defensiveness and even anger. We’re far less concerned that we might offend somebody with our words, actions or tone of voice. This is where smart people can make bad decisions.

    We’ve always been tribal, so why does it seem we suddenly can’t be civil to one other anymore? I don’t think people have forgotten how to be civil. I do think many people are feeling depleted. A key indicator of burnout is overwhelming fatigue that threatens to overrun the body, the mind, the heart and the spirit.

    It takes energy to be patient. It takes energy to be empathetic, compassionate and understanding. To have the energy we need to be at our best, we have to bolster our resilience and restore our energy before we need it.

    Related: 3 Rituals to Help You Build Resilience and Beat Stress

    4 rituals for more resilience and less depletion

    In order to successfully bolster our resilience and restore our energy before we need it, we can establish rituals for renewing and replenishing ourselves in all four resilience zones: physical, mental, emotional and spiritual. These are the daily habits we engage in to replenish ourselves.

    1. Movement is healing. Simple acts, such as stretching and exercising can do a lot for all four resilience zones. They’re also a great way to interrupt a spiral or negative emotions that might lead to bad behavior.

    2. Fresh air is revitalizing. Getting outside, taking a quick walk or engaging in an activity you enjoy outside stimulates those feel-good chemicals in your brain that we need to battle depletion. Daily doses of fresh air, outside of the cubicle or office walls, create space for a mental break as well — pulling double duty for your resilience.

    3. Silence really is golden. Meditating and taking short but meaningful breaks throughout our workday interrupts the noise and constant information overload we are all subjected to on a daily basis. Rather than wait for overwhelm to take a break, schedule these moments intentionally throughout your day. If it’s on your calendar, you’re much more likely to follow through, which is half the battle when it comes to self-care.

    4. It’s important to feed your brain. We don’t give enough credit to how new perspectives and growth can create a calming effect across our lives. When we read, invest time in learning or spend focused time on personal growth, it also creates more space in our lives to deal with difficult situations in more effective ways.

    With practice, we can change how we react to stressful, unexpected situations. By creating and practicing rituals for recovery throughout your day, you are less likely to be depleted and better equipped to be patient, kind and compassionate — and, of course, to make better decisions.

    Related: Want to Prevent Burnout? Start Building Resilience Now.

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    Adam Markel

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  • Unloved at home, Emmanuel Macron wants to get ‘intimate’ with the world

    Unloved at home, Emmanuel Macron wants to get ‘intimate’ with the world

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    PARIS — When French President Emmanuel Macron’s party lost its absolute majority in parliament six months ago, many wondered what the setback would mean for an ambitious, here-to-disrupt-the-status-quo leader whose first term was defined by a top-down style of management.

    It turns out Macron 2.0 is a man about globe, pitching “strategic intimacy” to world leaders, as he leaves domestic politics to his chief lieutenant and concentrates on his preferred sphere: international diplomacy.

    The Frenchman’s past “intimate” moves have been well-documented: affectionate hugging with Angela Merkel, knuckle-crunching handshakes with Donald Trump, and serial bromancing with the likes of Justin Trudeau and Rishi Sunak. Now in his second term, the French president appears to be making a move on — quite literally — the world.

    Since his reelection, Macron has been hopping from one official visit to another: in Algeria one day to restore relations with a former colony, in Bangkok another to woo Asian nations, and in Washington most recently to shore up the relationship with Washington. The globetrotting head of state has drawn criticism in the French press that he is deserting the home front.

    “He is everywhere, follows everything, but he’s mostly elsewhere,” quipped a French minister speaking anonymously.

    “[But] he’s been on the job for five years now, does he really need to follow the minutiae of every project? And the international pressure is very strong. Nothing is going well in the world,” the minister added.

    Before COVID-19 struck, Macron’s first term was marked by a brisk schedule of reforms, including a liberalization of the job market aimed at making France more competitive. The French president was hoping to continue in the same pragmatic vein during his second term, focusing on industrial policy and reforming France’s pensions system. While he hasn’t abandoned these goals, the failure to win a parliamentary majority in June has forced him to slow down on the domestic agenda.

    Foreign policy in France has always been the guarded remit of the president, but Macron is trying to flip political necessity into opportunity, delegating the tedium and messiness of French parliamentary politics to his Prime Minister Elisabeth Borne.

    There are few areas of global diplomacy where the president hasn’t pitched a French initiative in recent months — whether it’s food security in Africa, multilateralism in Asia or boosting civilian resilience in Ukraine. Despite some foreign policy missteps in his first term including the backing of strongman Khalifa Haftar in the Libyan civil war, Macron is now a veteran statesman, eagerly taking advantage of Europe’s leaderless landscape to hog the international stage.

    The French president’s full pivot to global diplomacy in his weakened second term at home is reminiscent of past leaders confronting turmoil on the domestic front.

    “The Jupiterian period is over. He’s got no majority,” said Cyrille Bret, researcher for the Jacques Delors Institute. “So now he is suffering from the Clinton-second-mandate-syndrome, who after the impeachment attempts over the Lewinsky [inquiry], turned to the international scene, trying to resolve issues in the Balkans, the Middle East and in China.”

    But even as Macron embraces the wide world, the pitfalls ahead are numerous. Photo ops with world leaders haven’t done much to slow the erosion of his approval ratings at home. With a recession looming in Europe and discontent over inflation and energy woes, Macron’s margins of maneuver are limited, and trouble at home might ultimately need his attention.

    Man about globe

    The French president first used the words “strategic intimacy” in October, when he told European leaders gathered in Prague they needed to work on “a strategic conversation” to overcome divisions and start new projects.

    If the thought of 44 European leaders cozying up wasn’t bewildering enough, Macron double-downed this month and called for “more strategic intimacy” with the U.S.

    It’s not entirely clear what kind of transatlantic liaison he was gunning for, but it certainly included a good dose of tough love. Arriving in Washington, Macron called an American multi-billion package of green subsidies “super aggressive.” (He nonetheless received red carpet treatment at the White House, with Joe Biden calling him “his friend” and even “his closer” — the man who helps him bring deals over the finish line — even if he didn’t actually obtain any concessions from the U.S. president.) 

    Some of Macron’s success in taking center stage is, of course, due to France’s historical assets: a permanent seat on the U.N. Security Council, a nuclear capacity, a history of military interventions and global diplomacy.

    But for the Americans, Macron is also the last dancing partner left in a fast-emptying ballroom across the pond. The U.K. is still embroiled in its own internal affairs and has lost some influence after Brexit, while German Chancellor Olaf Scholz hasn’t filled the space left by Merkel’s departure.

    While Macron’s abstract and at times convoluted speeches may not be to everyone’s liking, at least he has got something to say.

    “[The Americans] are looking for someone to engage with and there’s a lack of alternatives,” said Sophia Besch, European affairs expert at Carnegie Endowment for International Peace in Washington. “Macron is the last one standing. There’s his enthusiasm, and at the same time he is disruptive for a leader and not always an easy partner.”

    “He can count on some reluctant admirers in Washington for his energy,” she said.

    The French touch

    In his diplomatic endeavors, Macron likes a good surprise.

    “Emmanuel Macron doesn’t like working bottom-up, where the political link is lost,” said one French diplomat. “He enjoys surprising people and marking political coups.”

    “The [French bureaucracy] doesn’t really like that,” the diplomat added. “We prefer things that are all neat and tidy.”

    Conjuring up new ideas — such as the European Political Community — that haven’t quite filtered through the layers of bureaucracy is one of Macron’s ways of pushing the envelope. The newly christened group’s first summit was ultimately hailed as a success, having marked the return of the U.K. to a European forum and displaying the Continent’s unity in the face of Russia’s aggression against Ukraine.

    It’s a technique that forces the hand of other participants but sometimes undermines the credibility of his initiatives, and raises questions about what has really been confirmed. Launching the European Political Community may have been a success; announcing a summit between Russian President Vladimir Putin and the U.S. president a couple of days before the full-scale invasion of Ukraine less so. (The summit, obviously, never took place.)

    Macron’s diplomatic frenzy has also raised speculation that he is already gunning for a top international job for when he leaves the Elysée palace. Macron cannot run for a third term, and speculation is already running high in France on what the hyperactive president will do next.

    The question at the heart of Macron’s second term is whether his attempts to be everything and everywhere — combined with his stubborn dedication to controversial ideas — is what will ultimately trip him up.

    Even as Macron’s U.S. visit was hailed a success, with him saying France and the US were “fully aligned” on Russia, he sparked controversy on his return when he told a French TV channel that Russia should be offered “security guarantees” in the event of negotiations on ending the war in Ukraine.

    “That comment fell out of the line in relation to the coordinated message from Macron and Biden, which was that nothing should be done about Ukraine without Ukraine’s [approval],” said Besch.

    Macron says he wants France to be an “exemplary” NATO member, but he still wants France to act as a “balancing power” that does not completely close the door on Russia. It’s a stance that may help France build partnerships with more neutral states across the world, but it does nothing to mend the rift with eastern EU member states.

    For the man about globe who presents himself as the champion of European interests, that’s an uncomfortable place to be in.

    When it comes to “strategic intimacy,” it’s possible to have too many partners.

    Elisa Bertholomey and Eddy Wax contributed to reporting.

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    Clea Caulcutt

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  • How Serving in The Army Taught This Leader The Importance of Employee Wellbeing

    How Serving in The Army Taught This Leader The Importance of Employee Wellbeing

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    Once upon a time, protecting the wellbeing of employees might have been viewed as a luxury for a few lucky workers or a fluffy topic for soft leaders with nothing better to worry about — but things are changing. The U.S. military has recognized the importance of mental health since 2009 when it launched its “resilience training” program. While the corporate sector has been slower to catch on, more than 90% of leaders believe promoting wellness boosts performance.

    As a past military leader myself, many of the biggest lessons I’ve learned about employee wellbeing come from my time in the army. Today, I’ll share them with you.

    Related: How Military Service Made These Veterans Better Entrepreneurs

    The military and mindfulness

    The big M has become more popularized over the last few years, yet not every organization thinks it’s useful or feels comfortable discussing it. Most people certainly wouldn’t associate with the military.

    But mindfulness is the ability to be fully present in the moment. And where could that skill be more critical than in a survival environment where failing to be alert could put you and the rest of the team in danger?

    The army teaches soldiers how to stay in the moment and make better decisions under pressure by encouraging mindfulness practices like sitting with your thoughts for a few minutes each day. As well as boosting on-the-job performance, the military has found this training helps soldiers to deal with the after-effects of being in a traumatic situation.

    Standard employees might not be dealing with life-and-death situations, but they can adopt similar principles.

    Mindfulness in the workplace comes down to developing the ability to deal with the emotions, stresses and conflicts that crop up each day. You need to teach employees how to become more aware of the present moment and accept their feelings, thoughts and decision-making processes instead of being slaves to them. It’s the difference between feeling stressed and thinking “the world is burning, I’m overwhelmed and I want to go home” and “I’m feeling the sensation of stress right now, but that’s okay, it’s just a sensation. I’ll let myself breathe for a bit and let it go.”

    Thanks to the widespread awareness of mindfulness these days, it’s easier than ever to help your team learn to deal with what’s going on in their head. For instance, the Calm app is full of guided meditations, many of which are directly related to the workplace and last less than ten minutes (making them easy to slot into schedules).

    Why not offer a free subscription to everyone who works for you?

    Related: Military Service Is the Ultimate Training Ground for Entrepreneurship (Infographic)

    It’s all about the culture

    You’d struggle to find an organization with a more tight-knit culture than the army — those who have been in the military often describe it as a “brotherhood.” Everyone is united by their shared purpose to serve the country, authority is respected for the most part and everyone knows they have to work together to achieve their goals.

    68% of veterans say they’re proud of their service. How many people would say the same of a former employer?

    You can try to emulate this idea of a “brotherhood” by giving your employees a sense of purpose and connecting them to the company’s greater mission. Make your values a part of daily processes, and review them with your employees.

    The way you lead also makes a big difference. Instead of creating a dog-eat-dog or hustle-hard environment, lead with empathy, transparency and trustworthiness. Are you truly being honest with your team and doing your best to look out for them?

    To show that you have everyone’s best interests at heart, curate an agile working environment and give everyone opportunities to try new things, plus the flexibility to take things easy when they’re struggling. You may be able to use technology to help your team connect and get more out of their job — for instance, tools that facilitate remote working or offer education.

    Don’t forget the financial side

    It’s a well-known fact that the U.S. military looks after its soldiers. Not only do most soldiers receive a fairly substantial salary, but they also have a range of other perks. These include:

    • Free college at public colleges.
    • A savings deposit program with 10% interest (for those in a combat zone).
    • Affordable housing.
    • Affordable life insurance.
    • Allowances for food and housing (in some cases).

    Many private-sector companies could learn from this. In the working world, employers often favor solutions related to improving corporate culture and providing perks of the job, while employees would simply prefer to earn more. The truth is something in between — there’s more to a positive working experience than good pay, but without financial security, you’re probably not going to get people to stick around or produce their best work.

    Who is going to want to follow the guided meditations on Calm if they can’t even fill their car up with gas?

    Considering the current environment with rising inflation, high-interest rates and the increasing cost of living, this isn’t something you should be neglecting. Do some market research to gauge how much other companies are giving employees with similar roles — and look at your budget to see if there’s any wiggle room to offer more.

    Wellbeing is just the beginning

    With the global corporate wellness market set to reach $90 billion by 2026, overlooking this could mean you get left behind. When you work on your team’s wellbeing, you won’t just be making your employees happier — you’ll increase the chances of them sticking around, being more productive and being committed enough to the organization to lead innovation.

    Employee wellbeing isn’t as simple as implementing a single action, and a strategy that works for one company isn’t necessarily going to be right for every organization. But if you try various approaches and are prepared to tweak them until you figure out what works, you’ll be impressed with the results.

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    Tim Madden

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  • 3 Rituals to Help You Build Resilience and Beat Stress

    3 Rituals to Help You Build Resilience and Beat Stress

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    I was watching Good Morning America recently and saw a segment in which they recommended people take short breaks in between work tasks. The program cited an analysis in the journal PLOS ONE showing that “microbreaks” during the workday increase energy and decrease fatigue.

    This is the essence of the recovery methodology I’ve learned from research and personal experience, dating back to my days as a teenage lifeguard at Jones Beach in New York. We focus on practicing what I call resilience rituals and how they help us combat depletion, exhaustion and burnout while rebuilding resilience.

    The forces driving us toward burnout are chronic stress (driven in part by being constantly engaged online), multitasking and forgetting to tend to the needs of our bodies and minds. The results can be catastrophic for our health and wellbeing, but there’s good news: Resilience rituals, if practiced regularly, can help us recharge, rejuvenate and perform at our best.

    Related: 7 Keys to Developing Resilience

    When I was a lifeguard, we made dozens of ocean rescues each day, but there was one rescue that failed when we were unable to find a swimmer who went down in the rough surf. From that tragedy, we vowed to make sure that would never again happen on our watch. To make good on that vow, our lifeguard crew had to learn to become more capable and pivot in the face of a serious tragedy. To ensure everyone was performing at their best, we started taking more breaks and spelling each other.

    Today, I call that concept the toggle method — a way to recharge energy and boost resilience.

    How the toggle method helps recharge resilience

    For a long time, people have defined resilience as our ability to take a hit and bounce back. The person who was able to produce the most, endure the most stress and be the first in and last out of the office was considered resilient. Trying to live up to that old paradigm is one reason so many people are exhausted, near or past burnout.

    You can’t endlessly absorb stress and take the hits of uncertainty and anxiety and keep coming back stronger. It’s like fighting a rip current. Instead, I believe resilience is about recovery. It’s the process of recovery that ultimately enables you to bounce forward, rather than just bounce back.

    Practicing resilience rituals allows you to toggle between periods of focused energy (the “E-Zone”) and periods of focused rest and recovery (the “R-Zone”), like a light switch toggles between on and off. Taking breaks throughout the day allows you to toggle between your E-Zone and your R-Zone — using intermittent rest, recovery and regeneration as a tool to increase productivity and performance.

    When you toggle back and forth between those two states often enough throughout the day, you find that it increases your capacity to focus. This allows you to get more accomplished throughout the day with less exhaustion, less depletion and less risk of burnout. Over time, this also helps you build higher levels of resilience.

    Related: Want to Prevent Burnout? Start Building Resilience Now.

    Toggle menu

    So, how can we regenerate in ways that increase our longevity, capacity and sustainability, whether as individuals or as teams? We’ve developed a “toggle menu” of things people can do during the day to reset, recharge and rejuvenate. Some activities can be done in less than one minute, while others can be done in 30 minutes or less. Here are a few to try:

    • Legs Up the Wall: This is my ultimate go-to for energy in the afternoon. Rather than drink coffee or eat a candy bar, try lying flat on your back with your legs vertically up the wall, with your body in the shape of an L. You can do this for as short as 20 minutes with your eyes closed, with or without meditation. Set an alarm because you could literally drop off to sleep! After 20 minutes in that position, you’ll either wake up or get up restored. It feels like taking a multi-hour nap without the grogginess. You’ve taken pressure off your back and legs. You have better circulation and blood flow. You’ll feel mentally, physically, emotionally, and maybe even spiritually restored. When I do this for 20 minutes in the afternoon, I find my capacity matches my best productivity hours in the morning.

    • Zone 2 Cardio Walk: The impact of walking cannot be ever overstated, especially if you walk after meals. Walking helps regulate your biochemistry to lower your heart rate, lower your blood pressure, and increase levels of dopamine and serotonin in your body. Take one or more 20- to 30-minute walks during the day, and you will likely feel better. A Zone 2 Cardio Walk is a little different because you breathe through your nose and keep your mouth shut while you walk, so you are not talking to other people or talking on your phone. By breathing in and out through your nose, you create more of an aerobic experience with more benefits to your cardiovascular system. It’s a combination walking/breathing exercise you will find restorative and beneficial to your sense of wellbeing. If you walk after eating, you gain the benefit of increasing metabolism and assisting your digestion and assimilation of what you ate.

    • Hand/Ear Massage: Your ears don’t typically get a lot of touch, and massaging them can be a bit of a state change. This is an area that has been shown through research to produce a change in the way neurons fire in your brain. So, when you are sitting at your desk feeling tired, close your eyes and massage your ears up and down for about 60 seconds. You can also try massaging your hands between your thumb and index finger. Little toggle rituals such as this can have a big effect!

    Related: 5 Reasons Science Says You Seriously Need to Take a Break

    There are many ways you can give yourself breaks throughout the day to recharge your energy and reboot your resilience. Try taking quiet time for meditation, gratitude and prayer to start and end your day. Set reminders on your phone to help you remember to unplug for a bit each day. Experiment with different activities of various durations and see what works best for you.

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    Adam Markel

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  • 7 Steps To Be a Resilient Leader in Hard Times

    7 Steps To Be a Resilient Leader in Hard Times

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    We are in unsettled times right now. According to some forecasters, the U.S. economy faces a 100% chance of a recession over the coming 12 months, and 98% percent of CEOs anticipate a recession. Whether in the 2% that remain optimistic about a recession yet or not, you recognize that during turbulent times, every decision counts.

    All the uncertainty takes its toll. Each new hire, layoff and expense gets analyzed to ensure whether it leads to growth and, in some cases, even company survival. One of the biggest mistakes during recessionary times is making decisions too late. New entrepreneurs navigating this climate for the first time face difficulty making strategic predictions and knowing who to trust, seek advice and confide in. Even seasoned entrepreneurs, who have been through previous recessions, have learned that going it alone is not a good strategy.

    This is an epidemic among entrepreneurs. The Gallup Wellbeing Index highlights that 45% of entrepreneurs report feeling lonely compared to 42% of other workers, with 50% of CEOs reporting loneliness.

    Amongst entrepreneurs, a much higher percentage is feeling anxious or depressed daily. During these times, it is vital to cultivate communities of support to build resilience, ensure you do not make the necessary difficult decisions too late and weather the tough times ahead.

    Related: 7 Outdated Habits That Will Paralyze Your Business

    As the President and CEO of The Alternative Board, which represents 5000 privately-held small businesses in 22 countries worldwide, I speak with entrepreneur leaders daily about their concerns running seven and eight-figure companies to grasp the nuanced issues facing business leaders on main street.

    The antidote is action if you are struggling with extreme stress and anxiety. But not just any action. Take action with the wisdom and guidance of others who have been through recessions already. You need support to boost your resilience and make sound decisions that advance your company’s growth and overall well-being.

    How do you make difficult decisions confidently? It’s vital to surround yourself with other business owners, traveling down the same journey and learning from each other’s experience, to have the confidence to make hard decisions.

    Facing the upcoming economic turbulence, here is the 7-step process to make difficult decisions and guide your enterprise to smoother times.

    Related: How to Develop an Executive Presence and Earn Respect

    1. Get clarity on the core issue.

    The adage “it’s lonely at the top” doesn’t have to be the case. If you feel you cannot share your day-to-day struggles with anyone, take some time to create the space you need to get clear. What is the underlying issue? It may not be an underperforming staff member. Perhaps it is the company culture overall or an outdated offer. Get to the root cause issue underlying the situation. You are not alone, even if you feel lonely.

    2. Air the issue with your peers.

    Napoleon Hill’s bestselling book “Think And Grow Rich” introduced the concept of an alliance of business leaders that convene around a given topic as a “mastermind.” Create a group of support between five to 10 individuals; they can be in varying industries, ages or demographic — the more diverse, the better. Articulate your issue to the group for their assessment.

    3. Seek first to understand.

    Ask clarifying questions to understand in a round-table style session; at my company, our philosophy is “don’t move the fence until you know why the fence was put there in the first place.” Our members want to ensure they are helping each other solve root-cause issues rather than symptoms. Have everyone ask clarifying questions to understand in a round-table style session. When everything is understood, you are better able to receive valuable feedback.

    4. Share your experience.

    The best advice is experience-based advice. Business owner peer boards often represent 150 years of business experience or more. Peers share their collective experiences. Sometimes the best advice is, “I tried this before, and it didn’t work out well for me.” That kind of advice is invaluable to other business owners. Consider whether any experience could apply to you or spark a new path forward.

    Related: Being Vulnerable Is the Boldest Act of Business Leadership

    5. Evaluate your options.

    Many entrepreneurs spend too much time consuming information and not enough time in execution. After considering the feedback from your group, process what the takeaway points will be. What is most beneficial for your company in its growth trajectory? Decide on what from the session you would like to prioritize.

    6. Commit to action.

    We intentionally use the word “commitment” in board meetings. Members commit to each other that they will take a specific action. Commitment implies not only action but that each person is committing to their peers that they’ll take action. These commitments are a key part of moving key issues and opportunities forward.

    7. Stay accountable.

    The easiest person to let down is yourself; the hardest person to let down is someone else. Peer board members hold each other accountable for their commitments. They do this since they support each other, work together and try to help each group member address their challenges and take their business to the next level.

    Although what lies ahead is uncertain, one thing is clear: by curating a community of support, advisors and mentors — whether, via a Board of Directors, accountability groups or peer-led support — entrepreneurs will be well-equipped to draw upon wisdom across industries and demographics to bolster each other and make better decisions to navigate the times ahead.

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    Jason Zickerman

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  • Cold, dark confusion grips Ukraine after Putin’s missile barrage

    Cold, dark confusion grips Ukraine after Putin’s missile barrage

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    Jamie Dettmer is opinion editor at POLITICO Europe.

    LVIV, Ukraine — Inna missed her father’s funeral.

    The grieving 36-year-old Ukrainian lawyer learned of his death as she and her two young daughters — one aged seven, the other five — boarded a flight from Heathrow Airport in London to Poland.

    It was at the mist-shrouded railway station at Przemyśl, 16 kilometers from the Poland-Ukraine border, that her plan to pay her graveside respects unraveled, as salvoes of Russian missiles slammed into Ukraine’s power grid, also impacting Inna’s hometown of Vinnytsia.

    The barrage on the country’s energy infrastructure — the worst it’s experienced since October 10 — not only threw major cities and small villages into darkness and cold, but it’s also wreaked havoc on Ukraine’s railways, grinding trains to a halt and leaving them powerless at stations.

    Away from the front lines of battle, this is what Russian President Vladimir Putin’s war on Ukraine looks like — a slight, dignified blond-haired woman, with two young children in tow, trying to mourn her father and reach her 72-year-old mother to comfort her.

    Knowing the journey back home would be arduous, Inna had tried to persuade her daughters to stay in Clapham, south London, where the three have been living with an English family for the past six months. “They have been very kind to us,” she explained.

    Inna’s studying business administration now. Her daughters are in school. “Six months ago, they knew no English; it was hard at first for them,” she told me. Now, the kids chatter away in English, with the elder explaining her favorite thing to do at school is drawing; and the younger chiming in to announce she loves swimming.

    But that calm, predictable life they’ve been living in England seemed far away right now.

    The girls had insisted on accompanying their mother to Ukraine because they wanted to see their grandparents … and their cats. “When is the train coming?” the oldest demanded several times.

    And as the night drew in, and the cold settled along the crowded platform at Przemyśl’s train station, other flagging, bundled-up kids started asking the same question, while parents — mainly mothers — tried to work out how to complete their journeys across the border.

    As they did so and debated their options, a Polish policewoman insisted that smoking wasn’t allowed on the platform, and volunteers wearing orange or yellow vests offered hot tea, apples and fruit juice. Still, there was no sign of the scheduled train, and no information about it either.

    While we waited on the platform, through the windows of a small apartment block across the road, Polish families could be seen glued to their television sets — no doubt absorbing the news that a missile had hit a grain silo in a Polish village just 100 kilometers north of Przemyśl.

    As the news added to the disquiet among the Ukrainians at the station, the worry became palpable up and down the platform. Daryna, a dark-haired, middle-aged woman, was heading to see her 21-year-old son. “I’ve been living in Scotland with my daughter,” she said. “But he’s studying in Kyiv, and I want to make sure he’s OK.”

    Some families are attempting to return to Ukraine to visit or mourn with family, but Russian attacks on the country’s infrastructure left many asking “When is the train coming?” | Paula Bronstein/Getty Images

    “Going home now is like being transported from the normal to the abnormal,” she added.

    Galina, the director of a small clothing company, was impatient to see her 10-year-old daughter, whom she left in the care of her grandmother in Kyiv while making a quick business trip to Poland. She kept texting them to make sure they were safe, but reassuring replies didn’t assuage her, as both she and the others kept scrolling on social media for news about their hometowns — Kharkiv, Chernihiv, Khmelnytskyi, Zhytomyr, Poltava, Rivne and Lviv, all affected by the nationwide missile bombardment.

    My destination, Lviv, was badly impacted by the recent blasts. Several explosions were heard from the city on Tuesday, prompting Mayor Andriy Sadovyi to warn on his Telegram channel that everyone should “stay in shelter!” However, many won’t have received that message, as neither the internet nor the cellular networks were working in parts of the city. Officials said missiles and drones caused severe damage to the power grid and energy infrastructure, despite reports of successful missile interceptions too. 

    Some 95 kilometers from Przemyśl, Lviv was cold and damp when we arrived shortly after dawn on Wednesday. After giving up on the train, we’d crossed the border by foot and cadged a lift to the city.

    As we made our way there, the city was largely without power, the traffic lights weren’t working, and the air raid sirens were clamoring. The only lights we could see were from buildings equipped with generators.

    At my hotel, the manager, Andriy, told me it takes 37 gallons of diesel an hour to keep the electricity flowing, but he cautioned the water might not be that hot. “When the all-clear sounds, we will serve breakfast for another hour,” he added helpfully.

    By the time I finished breakfast, electric trains were already up and running again in Lviv, less than a day after the city’s generation and transmission infrastructure was hit, and by evening, the lights were on all across the city — yet further testament to Ukrainian resilience, improvisation and refusal to be cowed.

    And elsewhere, too, electrical engineers — the new heroes of Ukrainian resistance — managed to patch up the damage to get trains running and homes lit.  “We had a blackout yesterday [Tuesday],” friends in Ternopil, a two-hour drive east of Lviv, told me by text. “The whole city was without electricity and water for several hours. But eventually everything returned to normal,” they added.

    But with winter approaching and Russia planning to seemingly try to wear down Ukrainian resistance not so much on the battlefield but by targeting its civilian energy and water infrastructure, there are questions about how the country can ride out the pummeling.

    In July and August, tens of thousands of Ukrainians who fled overseas started returning home. Manned by a colorful variety of NGOs and charities at the border crossings into Poland, the tent camps thus became largely redundant as the refugee flood leaving Ukraine turned to a trickle, and the tents eventually came down. But now they may well be needed again.

    “A lot of Ukrainians will leave if there’s no heat and no electricity,” predicted Inna. She’s now in a quandary, torn between planning for a life in England — if she can get her mother a visa — or seeing her future in Ukraine.

    “I was a property lawyer in Odesa, I had a good life, and things were going well. But that’s all lost,” she said, trailing off, lost in her thoughts.

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    Jamie Dettmer

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  • Key weapons in Ukraine’s resilience: Ingenuity and improvisation

    Key weapons in Ukraine’s resilience: Ingenuity and improvisation

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    LVIV, Ukraine — Russia’s missile barrages on Ukraine are having much less impact than Vladimir Putin might have wanted, thanks to Ukrainian improvisation and ingenuity.

    The Russian military targeted Ukraine’s power grid last week, firing an estimated billion-euros worth of missiles at the country’s energy infrastructure — but for all that money the net result was to cause blackouts only for a day.

    “We are very well prepared, and we think out of the box to coordinate after missile attacks,” Volodymyr Kudrytskyi, chairman of Ukrenergo, Ukraine’s state-owned electricity company, told POLITICO in an exclusive interview.

    Engineers game-plan possible scenarios to be ready with “re-routing schemes” to compensate for the loss of a transmission station or — even worse — damage to a generating station. “So even with catastrophic damage, even during these hard times, we are still able to reconnect and deliver energy. Of course, we must curtail consumption to maintain the system’s stability,” he added.

    Kudrytskyi says: “We can switch on the lights for 80 to 90 percent of Ukrainians within a day of an attack — although you must understand that’s not precise because it largely depends on the nature of the damage. It takes a few more days after restoring basic delivery to fully stabilize the system.”

    That’s remarkable considering Ukraine has lost around 50 percent of its electricity capacity, he said, because of the damage caused by the Russian attacks — part of the Kremlin’s strategy to enlist “General Winter” to wear down Ukrainians and break their spirit. “In my humble opinion, we are doing quite well. This kind of assault, the scale of it, on a power grid has never been seen before in the modern world and therefore we must invent solutions. We don’t have anyone else to consult because simply nobody has ever experienced anything even close to this before,” Kudrytskyi said.

    Ukrainians now joke that the country’s notoriously poor public services have improved since Russia’s invasion — instead of waiting weeks for electrical or water repairs, things get fixed in a matter of hours, they quip. And while the missile attack is deepening their anger toward Russia, they are also taking some solace and pride in the ingenuity behind the restoration of power and resumption of the water supply, which relies on Ukrenergo energy for pumping purposes, after missile and drone strikes.

    The joke is not lost on Lviv’s mayor, Andriy Sadovyi, who told POLITICO that improvisation is part of the secret behind switching the lights back on.

    “The power system wasn’t built with the idea that it would have to withstand attack,” Sadovyi said with a chuckle.

    ‘Coded to be ingenious’

    He said Ukrainians have shaken off a debilitating Soviet mentality, one that says nothing is possible when a problem emerges. “We have discovered we’re coded to be ingenious, to improvise, to come up with solutions, to use what’s available and what’s at hand,” he said.

    Last week, as with previous Russian assaults on Ukraine’s energy infrastructure — notably on October 10 — the country’s electrical engineers swung quickly into action to re-program computer systems to re-route power from undamaged transmission stations. The improvised patch-ups take time; and repairing physical damage — when possible — takes even longer. 

    Foreign experts working in the country also highlight Ukrainian improvisation — and not just in the energy sector.

    “Where there’s a will, there’s a way. They are doing some amazing things,” says Terry Taylor, a 75-year-old British water engineer who left a comfortable retirement in Oxford to bring his decades of experience working in Asia and Africa to Ukraine.  

    Taylor’s been overseeing a project for a Danish charity in Mykolaiv, the southern coastal city which has withstood a months-long Russian siege. Thanks to Russia’s sabotaging a pipeline in April, Mykolaiv has been without potable water for half-a-year. “There’s a stunning unity of purpose and passion here; it really is remarkable,” Taylor said. “People just get on with it; clean away debris and repair as best they can,” he told POLITICO.

    When it comes to the power grid, the Ukrainians were also prepared — even before Russia’s invasion in February. They had been storing up stocks of spare parts, switches and cabling. “We accumulated significant stock of materials and equipment, probably one of the largest in the world,” Ukrenergo’s Kudrytskyi said.

    Until October, when Russian targeting of energy infrastructure started in earnest, Ukraine had even been able to export electricity to the EU, but it is now in need of imports. Kadri Simson, the EU energy commissioner, visited Kyiv on November 1 and expressed the bloc’s readiness to help replenish stocks amid the latest waves of Russian attacks. And it’s a big job.

    Strong message

    The huge stocks of equipment and material that Ukraine has laid by are running out fast, Kudrytskyi said.

    Mayor Sadovyi in Lviv admits that if the attacks continue and the winter is a harsh one, improvisation will have its limits. Sadovyi said that in last week’s attack the Russians managed to cause some damage to the interconnection with neighboring Poland.

    “Today my message must be strong. We must be ready to survive without electricity and heating for one, two, maybe three weeks,” he said.

    He said Lviv and Ukraine are going to need tens of thousands of diesel- and thermal-power generators.

    How many exactly? He pulls a face when asked indicating that it is almost incalculable. Lviv bought three huge diesel generators six months before the war, and they have been used three times to maintain the hot water system for 50 percent of the city’s population, he said.

    One of his biggest worries is how to keep Lviv’s main hospital going, which has been expanded enormously to rehabilitate both military and civilian war wounded and to manufacture and fit prosthetics. Sadovyi and other city mayors in Ukraine are in frequent contact to compare notes and to offer each other advice and assistance when they can.

    But as the first snows of the season fall and with temperatures already dropping below zero Celsius, he’s in no doubt his city, where he has been mayor for 16 years, could soon be in a perilous position — a sentiment echoed by Kudrytskyi for the whole of Ukraine.

    “We are preparing as best we can to build up resilience and we have to be ready for worst-case scenarios,” Kurdrytskyi said. “So, outages may be longer than the standard current five hours, but we are doing everything we can to try to prevent that happening.”

    “But our stock is being exhausted,” he said. “We need spare parts, cabling relays for sure, but also some quite large items,” such as transformers and switching equipment. “We need them quickly and we can’t wait for them to be manufactured — we must find them somewhere soon,” Kudrytskyi said.

    Aside from that, the energy boss makes a plea — echoed by city mayors like Sadovyi and national Ukrainian political leaders — for the West to supply more air-defense systems to shield the power grid from Russian missiles and air strikes.

    “We are fighting on an energy front. More air-defense systems would increase our chances to avoid massive damage to our grid. So the more air-defense systems, the less damage,” he said.

    “Because even if you look at the last big onslaught last Tuesday, we managed to knock out 70 or so of the 100 missiles launched at us, giving us a better bet to keep the system integrated, keep it running and to repair [it] than might otherwise have been the case,” Kudrytskyi said.

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    Jamie Dettmer

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  • 3 Adaptive Strategies to Better Navigate Uncertain Times Ahead

    3 Adaptive Strategies to Better Navigate Uncertain Times Ahead

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    Opinions expressed by Entrepreneur contributors are their own.

    Most business leaders can agree, the last few years have been anything but ordinary. From unprecedented circumstances like the global pandemic to record high inflation, the atypical has become typical in our everyday existence. The U.S. military coined acronym VUCA (volatile, uncertain, complex, and ambiguous) is more relevant today than ever before. It represents the challenges teams, business leaders and organizations face as we navigate uncertain times. These unpredictable forces require a new approach. Instead of looking to the past to rewrite our , we would benefit from paving a new path towards resiliency — one that takes a holistic approach in today’s business environments.

    As we confront ongoing challenges without a manual, leaders are navigating conditions our predecessors have not yet laid the groundwork for. For many entrepreneurs, resiliency has not been an imperative leadership characteristic. However, those who exhibit this quality are adapting to the chaos — honing a renewed sense of and seeking out resources to lead forward.

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    Camille Nicita

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  • What is Resilience and Why is it Vital to Your Success?

    What is Resilience and Why is it Vital to Your Success?

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    Opinions expressed by Entrepreneur contributors are their own.

    Resilience is the ability to adapt successfully and recover from challenging experiences. It is the ability to endure adversity and grow despite challenges. Resiliency doesn’t mean there won’t be setbacks, but it’s the strength and will to continue through pain. Take the COVID-19 pandemic as an example. Many people showed resilience by finding means to cope and work through a very challenging period.

    Resilience is not a lack of stress, emotional disturbance or suffering. It is the strength to work through whatever disturbance and suffering life throws you.

    Related: 5 Ways to Adapt to Change and Build a More Resilient Business Model

    Why is resilience important?

    Resilience is important because it’s an essential life skill. Perhaps the best example of resilience was shown by the late Nelson Mandela, who said, “Do not judge me by my success, judge me by how many times I fell down and got back up again.”

    Without resilience, you get easily overwhelmed by challenges and what was supposed to be a temporary setback paralyzes you. Our very survival in this new world depends on our ability to adjust and thrive in the face of trauma and hardship. Without resilience, we fall back on unhealthy traits like avoidance and helplessness. Resilience not only empowers us to accept, adapt and move forward in difficult situations, but it is also the core strength that makes bearing the load of life possible.

    What it takes to change

    When I was in eighth grade, one of my teachers called a student to the front of the class to express how disappointed he was in the student for his performance with school work, despite his obvious potential. The student was none other than me.

    As I stood in front of the class, he explained why he was disappointed in me and how I showed up late to class even though my house was just a few minutes from school. It wasn’t that I flunked; my grades were mostly average. The reason for his disappointment was the potential and opportunity going to waste.

    Related: 8 Ways Successful People Master Resilience

    Although I felt his gesture was harsh, his assessment was accurate. I devoted my time to other things, like playing sports and messing around with my friends. I was an excellent reader as long as it wasn’t schoolwork. I was slacking, my teacher knew it, and I knew it too.

    Anytime results came out, I got nervous and promised myself that “I would change” and put in real effort. Deep down, I knew I was capable of much better than my grades suggested. I felt I just needed to put in real effort to become a success. I had to change something. But how?

    At the end of my senior year, I became so uncomfortable with some of my antics and the kind of person I was becoming. I wanted to be a role model for my siblings; someone others could admire. I realized this was something I would have to do for myself. What I wanted to make out of my life was up to me. And that was when I began to change.

    I was going to college, but I decided to do things differently this time. Right from that moment, I began to direct my energy toward building life skills and habits that reflected the kind of person I wanted to become. I began to spend my weekends getting familiar with the courses I was going to do not only in college but also in my private time. I began to plan and work toward my success.

    There were times I lost focus, but I put myself back on track. I knew I would be a few steps ahead of my colleagues by planning for my success, which gave me a positive feeling. I could see myself changing; I would not be the class clown. I was going to become a more responsible and committed student.

    And that was how it happened. I showed up in college as a student enthusiastic to succeed. After the first semester, I had a reputation as an A student. Sticking to that path of success was no longer an option; I had already set higher standards for myself.

    Related: 7 Keys to Developing Resilience

    Sometimes I think about what would have become of me if I didn’t have that resilience and courage to change. What kind of life would I have? One thing I know for sure is it may have been a life filled with regrets. Regrets for taking the easier way out, regret for not putting in enough effort even though I knew I was capable of more. And even though the change happened slowly and gradually, there were times my friends who knew me as the class clown made fun of me and times I slipped up. The fact that I made the decision to change and showed resilience made me ready at the right moment.

    However, what brought about this much-desired change? Having my new girlfriend certainly influenced me; however, it was nothing more than the fact that I had reached my emotional rock bottom and wasn’t happy with the lack of focus in my life. I began to think of myself and my actions in line with what I wanted to be. More importantly, I didn’t wait to be in college to start changing, I started the journey immediately, even though I was still in .

    Perhaps you find yourself in a challenging or overwhelming situation and need to pull through. Resilience will play an essential role in getting you over that line. As a first step, if you can make and stick to the decision to change the way you work, reflect on yourself, and challenge your thought patterns. Over time, you’ll begin to see changes in your life too. By tapping into resilience, you can change how you think and behave to achieve your definition of success. My lived experience says don’t wait, start now!

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    Jon Michail

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  • Resilience and the 6 C’s of Coping | LoveAndLifeToolBox

    Resilience and the 6 C’s of Coping | LoveAndLifeToolBox

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    Resilience is the ability to recover from adversity which can include illness, loss, financial instability, natural disasters and any other highly stressful events.  With all we have been through globally in the last several years, it’s evident people have learned how to cope with a lot of challenges.  Sadly, the undulating waves of collective stress, worry and grief continue, while bearing witness to an unprovoked war and unfolding human tragedy in Ukraine.

    There is a palpable sense of feeling frayed again and time for a reminder about how to pool your inner resources to weather these storms.  The book, Bouncing Back:  Rewire Your Brain for Maximum Resilience and Well-Being, by Linda Graham, MFT, is an excellent resource to do just that.  Here are some important nuggets you can practice now to help you move forward in the best way possible.

    Resilience and the 6 C’s of Coping

    1 – Calm

    Learn to regulate your flight, fight, freeze response to experience inner peace vs numbness or collapse.

    Try This:  Hand on the Heart 

    Place your hand on your heart, close your eyes and breathe gently.  Call to mind a moment with someone who loves you unconditionally.  Feel the moment with them, notice their kind expression towards you.  If no one comes to mind you may use a religious figure or pet.  Experience the feelings associated with being in this safe and held space.

    Oxytocin, the hormone of safety, calm and connect, is the brain’s antidote to the stress hormone, cortisol. Exposure, even imagined, to the people we feel secure with can release oxytocin.  Physical touch can amplify that sensation.

    2 – Compassion

    Compassion helps to overcome your negativity bias to be more optimistic and flexible.  Self-compassion is awareness and acceptance of what’s going on internally.  Kristen Neff, PhD speaks of “putting your own oxygen mask on first” which helps you to notice, recognize and have compassion for your moment of suffering.

    Try this:  Seeing Yourself as Others See You

    Imagine sitting across from someone who truly loves you, then switch places and imagine yourself as they see you and why they love you.  Take in the good of what they see.  Then imagine  yourself as you again, taking in their love.

    3 – Clarity

    Understanding that thoughts are simply thoughts is the first step towards improved clarity in challenging situations.  Often times we can slip into a cascade of thoughts leading to emotions that don’t serve well, particularly if the original thought is not an accurate assessment of the situation.  Belief systems can be at the root of the original thought so familiarity with your underlying beliefs serves to improve clarity.

    Every moment brings a choice, and every choice has an impact. 

    Julia Butterfly Hill

    4 – Connections to Resources

    The more you can tap into the resources around you, the more support and grounding you’ll be able to call upon in moments of distress.  People, practices and places can all serve as external resources for resilience.  Be aware of who is in your life that can be a support.  Get familiar with practices such as daily gratitude journaling and taking in the good of particular moments to get resourced.  Nature has been shown to improve brain functioning.  Find a sacred spot or refuge outdoors that you can go to.

    5 – Competence

    Feeling empowered and a felt sense of, “I can!” is an important skill for resilience.  Identify the story you carry about your competence.  Does it serve you?  Is it

    accurate?

    Try this:  Create a Coherent Narrative

    Take a recent incident experience that you found challenging.  Reflect upon what you did, the cost, what you learned and what you’d do differently moving ahead.

    6 – Courage

    Challenging yourself to do things differently can be scary but anxiety relief can actually come out of doing that scary and different thing!  Dopamine in the brain is disrupted signaling, “Uh-oh” but then is restored after mastery of the situation is achieved.  “I did it!”  According to Linda Graham, this is “reconditioning at it’s finest” and a mechanism for brain change.

    The greatest oak was once a little nut that held its ground.

    – Author unknown

    There are other practices to accelerate resilience and brain change including presence (mindfulness) to prime receptivity of the brain and perseverance to create and install change.  Linda’s book is packed with tools and exercises to add to your toolbox.

    3

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    Lisa Brookes Kift, MFT

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  • Resilience and the 6 C’s of Coping | LoveAndLifeToolBox

    Resilience and the 6 C’s of Coping | LoveAndLifeToolBox

    [ad_1]

    Resilience is the ability to recover from adversity which can include illness, loss, financial instability, natural disasters and any other highly stressful events.  With all we have been through globally in the last several years, it’s evident people have learned how to cope with a lot of challenges.  Sadly, the undulating waves of collective stress, worry and grief continue, while bearing witness to an unprovoked war and unfolding human tragedy in Ukraine.

    There is a palpable sense of feeling frayed again and time for a reminder about how to pool your inner resources to weather these storms.  The book, Bouncing Back:  Rewire Your Brain for Maximum Resilience and Well-Being, by Linda Graham, MFT, is an excellent resource to do just that.  Here are some important nuggets you can practice now to help you move forward in the best way possible.

    Resilience and the 6 C’s of Coping

    1 – Calm

    Learn to regulate your flight, fight, freeze response to experience inner peace vs numbness or collapse.

    Try This:  Hand on the Heart 

    Place your hand on your heart, close your eyes and breathe gently.  Call to mind a moment with someone who loves you unconditionally.  Feel the moment with them, notice their kind expression towards you.  If no one comes to mind you may use a religious figure or pet.  Experience the feelings associated with being in this safe and held space.

    Oxytocin, the hormone of safety, calm and connect, is the brain’s antidote to the stress hormone, cortisol. Exposure, even imagined, to the people we feel secure with can release oxytocin.  Physical touch can amplify that sensation.

    2 – Compassion

    Compassion helps to overcome your negativity bias to be more optimistic and flexible.  Self-compassion is awareness and acceptance of what’s going on internally.  Kristen Neff, PhD speaks of “putting your own oxygen mask on first” which helps you to notice, recognize and have compassion for your moment of suffering.

    Try this:  Seeing Yourself as Others See You

    Imagine sitting across from someone who truly loves you, then switch places and imagine yourself as they see you and why they love you.  Take in the good of what they see.  Then imagine  yourself as you again, taking in their love.

    3 – Clarity

    Understanding that thoughts are simply thoughts is the first step towards improved clarity in challenging situations.  Often times we can slip into a cascade of thoughts leading to emotions that don’t serve well, particularly if the original thought is not an accurate assessment of the situation.  Belief systems can be at the root of the original thought so familiarity with your underlying beliefs serves to improve clarity.

    Every moment brings a choice, and every choice has an impact. 

    Julia Butterfly Hill

    4 – Connections to Resources

    The more you can tap into the resources around you, the more support and grounding you’ll be able to call upon in moments of distress.  People, practices and places can all serve as external resources for resilience.  Be aware of who is in your life that can be a support.  Get familiar with practices such as daily gratitude journaling and taking in the good of particular moments to get resourced.  Nature has been shown to improve brain functioning.  Find a sacred spot or refuge outdoors that you can go to.

    5 – Competence

    Feeling empowered and a felt sense of, “I can!” is an important skill for resilience.  Identify the story you carry about your competence.  Does it serve you?  Is it

    accurate?

    Try this:  Create a Coherent Narrative

    Take a recent incident experience that you found challenging.  Reflect upon what you did, the cost, what you learned and what you’d do differently moving ahead.

    6 – Courage

    Challenging yourself to do things differently can be scary but anxiety relief can actually come out of doing that scary and different thing!  Dopamine in the brain is disrupted signaling, “Uh-oh” but then is restored after mastery of the situation is achieved.  “I did it!”  According to Linda Graham, this is “reconditioning at it’s finest” and a mechanism for brain change.

    The greatest oak was once a little nut that held its ground.

    – Author unknown

    There are other practices to accelerate resilience and brain change including presence (mindfulness) to prime receptivity of the brain and perseverance to create and install change.  Linda’s book is packed with tools and exercises to add to your toolbox.

    3

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    Lisa Brookes Kift, MFT

    Source link

  • Top 10 “What’s Up, Y’all?” Videos of 2020

    Top 10 “What’s Up, Y’all?” Videos of 2020

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    2020 has been a difficult, heartbreaking, and tumultuous year in so many ways. The toll COVID is taking on our communities, especially the most disenfranchised among us (disproportionately poor and working-class people of color), remains heartbreakingly gut-wrenching. Governments across the globe have violated the rights of their people repeatedly, from the ongoing police murders of Black and brown people in the US to the rise of authoritarianism in Hungary, rising state-sponsored anti-Muslim violence in India, increasing evidence of oppression against Uighur Muslims rounded up and sent to forced labor camps in China, and police brutality and murder of youth protesters in Nigeria.

    At the same time, 2020 has been a year of great (un)learning, resistance, and revolution. Just as we have seen the lethal forces of hate, apathy, lies, and violence used against the most marginalized among us, we have also seen Black, brown, undocumented, disabled, queer, trans, poor, working-class, and many other folks rise up and fight back to advocate for our lives and futures. This year has challenged us in so many ways, and yet, through showing us the cracks and failures of capitalism, white supremacy, a for-profit US health care system, criminal “justice”, and other cruel and outdated systems, 2020 has also shown us the power of the collective and the necessity of our dreams and activism.

    More Radical Reads: 6 Ways White Folks Can Support Black Lives Matter, Even If You Can’t Leave Your House

    As our founder Sonya Renee Taylor teaches us, it’s a powerful practice to live in the both/and — to embrace the at times uncomfortable and even painful liminal spaces we find ourselves in as we rupture old patterns, selves, and lives to co-create our future. Sonya shared back at the beginning of the COVID crisis:

    “We will not go back to normal. Normal never was. Our pre-corona existence was not normal other than we normalized greed, inequity, exhaustion, depletion, extraction, disconnection, confusion, rage, hoarding, hate, and lack. We should not long to return, my friends. We are being given the opportunity to stitch a new garment. One that fits all of humanity and nature.”

    Throughout 2020, Sonya has been reaching out with lessons of radical self-love, not only through her written work and appearances via dozens of podcasts, round tables, panels, keynote speeches, and news programs, but also through her “What’s Up, Y’all?” videos posted to her Instagram and YouTube channels. She has provided us with wisdom for all seasons of this year. In November, as those of us in the US (and many of us around the world) were waiting with baited breath for the outcome of the presidential election, Sonya reminded us:

    “Liberation is not a thing we will be delivered unto. It will be the act of daily creation — and it will be the act of daily creation in the midst of great chaos. Because it has always been the act of creation in the midst of great chaos.”

    More Radical Reads: Try A Little Tenderness: 3 Ways Being Tender Is A Political Act

    As we look back on 2020, gather the wisdom we’ve gained from it, and prepare to meet 2021, here is a countdown of Sonya’s top ten most popular “What’s Up, Y’all?” videos from the year. We share them here as an invitation for continued learning, reflection, inner inventory-taking, and outward action-taking as we dream a liberatory 2021 into existence.

    10. “The Willful Confusion of Whiteness”

    9. “Whiteness Is A Death Cult White Folks NEED To Get Out Of”

    8. “What’s the Conversation for Non-Black POC and Mixed-Race Folks?”

    7. “If Black Trans Lives Don’t Matter Then No One’s Will”

    6. “Get Your Damn Toddler and Other Anti-Racist Work”

    5. “When Capital Is More Valuable Than Black Bodies, Capital Must Be Disrupted”

    4. “Labeling the Pickle Jar: Are You Ready To Be Rid of Whiteness?”

    3. “Don’t Ask What You CAN Do To Help Unless You’re Down To Do This!!!”

    2. “While You Were Sleeping… And Now That You’re Awake”

    1. “Why Talking To Your White Family About Black People Is the Wrong Approach”

    May the lessons contained in each of these videos spark further discussion and carry us into the new year as brain, heart, and soul fuel and inspiration. There is no going back, but tomorrow can be better when we work together to create it.

    [feature image: photo of Sonya Renee Taylor against a white background. She is visible from the torso up and is wearing a vibrant red, blue, and leopard print chiffon dress that flows like the dreamy gown of a goddess. She is wearing a gold statement necklace and earrings. Her eyes are closed in bliss as she smiles. She appears to be in mid-twirl.]


    TBINAA is an independent, queer, Black woman run digital media and education organization promoting radical self love as the foundation for a more just, equitable and compassionate world. If you believe in our mission, please contribute to this necessary work at PRESSPATRON.com/TBINAA 

    We can’t do this work without you!

    As a thank you gift, supporters who contribute $10+ (monthly) will receive a copy of our ebook, Shed Every Lie: Black and Brown Femmes on Healing As Liberation. Supporters contributing $20+ (monthly) will receive a copy of founder Sonya Renee Taylor’s book, The Body is Not An Apology: The Power of Radical Self Love delivered to your home. 

    Need some help growing into your own self love? Sign up for our 10 Tools for Radical Self Love Intensive!

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    Shannon Weber

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  • Happiness: Questions to Ask Yourself…and a Caveat | LoveAndLifeToolBox

    Happiness: Questions to Ask Yourself…and a Caveat | LoveAndLifeToolBox

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    Who doesn’t want to be happy?  With much of your happiness in your control (40% says Sonja Lyubomirsky, PhD), you are more empowered than you think to make legitimate changes to your emotional health.  Some of the skills you can learn to do involve brain training where the more you practice certain habits, the more automatic they will become. Because there is no “one-size-fits-all” formula for happiness, try what feels right and doable for you.

    Not as happy as you’d like to be?  Consider the following:

    Are you social?

    Being connected to others allows for emotional resourcing and support.  We are wired to connect and seek security in important relationships starting from infancy and throughout our lives.  Research shows that, “social environment may contribute to rates of cellular aging, particularly in late life.”  So it appears as though being social can literally slow down your biological age.

    Consider putting effort into developing and maintaining important relationships (family, friends, intimate partnerships).  Even if you consider yourself more introverted, you can still benefit from these types of interactions.  Humans are born wired to connect with each other rather than be isolated.

    If you haven’t spoken to a good friend in a long time, send them a text.  Carve out one-on-one time with a family member.  If your marriage has been struggling, prioritize working on it.

    Do you feel good about yourself?

    Questions about your inherent value often come from unresolved earlier wounds around challenging relational experiences.  How you feel about yourself can impact your other relationships, especially the more intimate ones where there is more emotionally at stake.

    If you generally believe you are a good person with value, you have a more solid foundation in which developing happiness can be cultivated.  But if your history is painful or you have family of origin wounds, do some personal work.  Consider getting help unpacking painful experiences creating obstacles to a more secure sense of self via therapy or other supportive tools.

    Are you able to manage your emotions?  

    The ability to stay emotionally regulated allows for more appropriate reactions to situations and less internal distress.  Those who struggle with emotional reactivity can have a strong negativity bias and carry shame about themselves, both potential blocks to happiness.

    Consider educating yourself about resilience (how to more effectively bounce back) which can improve your emotional regulation skills.

    Do you meditate?

    Stress can be another obstacle for happiness.  To combat future worry (anxiety), it’s useful to learn to be in the moment, to drop into “the now” when needed.  Meditation via focused breath work can help keep the stress hormone cortisol at bay.

    Consider learning how to meditate (in whatever form you choose).  Even other brief mindfulness practices like stopping to notice things around you for a moment can encourage a similar benefit.

    Are you optimistic?

    People with positive outlooks are not only happier but healthier.  A Harvard study showed that a positive outlook on life can actually protect against heart disease.

    Consider spending more time with optimistic people.  If your glass tends to be “half empty,” acting as if it’s full can be a good way to start.  Spending time with positive people can also help because of the emotional contagion effect.

    If you have as strong negativity bias and it’s difficult to stay positive, this might be another good reason to peek into your past to understand why this is and make changes.

    Do you take in the good?

    Strongly connected with developing optimism is noticing when the good when it’s in front of you. But it doesn’t end there.  Let the experience sink into your awareness for at least 30 seconds so it can register in your implicit memory. According to Linda Graham, MFT, “When we intentionally take in the good we are building resources in our neural circuitry to act as a buffer against stress…”

    Consider seeking out positive experiences in which to savor.  This can be a beautiful tree you’ve never noticed in your neighborhood, a pleasant interaction with someone in a grocery line or being grateful for a favor that was done for you.

    Do you live authentically?  

    Authenticity is often linked to a sense of well-being and is an important aspect of emotional health.  It’s so much easier for your inner world to be in alignment with your outward presentation.  In fact, living inauthentically can cause stress in the amount of work required to keep up a social mask.  There’s a freedom in the ability to be yourself.

    Consider learning how to be more honest with yourself and in how you show up in the world.  If there is a disconnect between your inner and outer worlds or you’re unclear of what authenticity even means for you, seek to understand this better via therapy or other helping modality.

    Are you grateful?  

    Robert Emmons, PhD has done extensive research on the power of gratitude to feel more alert, sleep better, deflect from stress, worry, regret, hostility and resentment. Being grateful can also improve self-worth and help you experience more positive emotions.

    Consider starting a gratitude practice.  One way to do that is keeping a daily gratitude journal, noting three things a day, no matter how seemingly mundane.

    In your quest for more happiness, pick a few of the above that resonate and try them out.  Then over time add a few more into the mix.  Sometimes creating new habits can be a challenge but if you stick with it, the payoff can be well worth it.  If happiness has been elusive for you, therapy is a good tool to help you understand the underpinnings of why and support you in making changes.  If you aren’t quite ready for therapy, I offer a guide to do some self-exploration, Family of Origin: Untangle Your Unhealthy Roots.

    Caveat

    It’s important to monitor your expectations around how often you “should” be happy.  Nobody “should” be happy all the time and denying some of the other more difficult human emotions like sadness, anger and worry will not serve you well in the long run. Though those feelings can be uncomfortable, they are part of the human experience.

    Sweeping them under the rug will inevitably backfire.

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    Lisa Brookes Kift, MFT

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