Daksha Patel 
Mobile: (+44) 0781 579 3597 
Email: info@your-mind-at-work.com 
I know that each of us has much to do. Sometimes we feel overwhelmed by the tasks we face. But if we keep our priorities in order, we can accomplish all that we should. We can endure to the end regardless of temptations, problems, and challenges”. Joseph B. Wirthlin 
Boost Your Effectiveness 
It’s so easy to get busy every day with life and business that you forget to focus on your most valuable asset…. your health! I believe that sometimes it is the simple things that can have biggest impact. 
Without your health, you will be hard pushed to be productive and perform at your best. There are many benefits to being and staying healthy, all of which can have a dramatic impact on your business and personal life. You can boost your personal effectiveness by developing the following habits. 
“Give yourself a gift of five minutes of contemplation in awe of everything you see around you. Go outside and turn your attention to the many miracles around you. This five-minute-a-day regimen of appreciation and gratitude will help you to focus your life in awe” - Wayne Dyer 
Expressing Gratitude 
Many studies have proven that practicing daily gratitude can make you more resilient, feel more optimistic, creative, happier, determined, enthusiastic, energised, less stressed and build stronger relationships. 
According to Eric Mosley and Derek Irvine, authors of the book The Power of Thanks, "Gratitude magnifies the spirit and promotes well-being. In good times and bad, authentic appreciation creates perspective, literally stepping back from the distractions of the moment and affirming something more lasting than passing circumstance." 
“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and freedom” – Victor Frankl 
Did you know that chronic stress can shorten your life span by 4 to 8 years? 
When I came across this research, I was particularly interested because it related to caregivers. I’ve been a carer for most of my life. Firstly, for my younger brother who had Muscular Dystrophy and died at the age of 32 years and now for my mother for the past seven years. 
The reality is being a carer is a double-edged sword. On the one hand, it can be very rewarding and on the other hand it can be very challenging and stressful. 
As a carer, the emotions I experience can swing from one extreme to another. Feelings of frustration, resentment and despair when I feel a loss of personal freedom on one side. On the other side feelings of compassion, kindness and love for my mother knowing she has lost all of her independence and much more. 
"We are what we repeatedly do. Excellence then, is not an act, but a habit”- Aristotle 
I chose to focus on the words highlighted in red because this quote is about who you become because of the actions you take. What this also means is that you can become excellent at behaviours that don’t serve you. For example, complaining, procrastinating, doubting yourself, not believing in yourself etc. 
“The Journey of a Thousand Miles Begins with One Step” – Lao Tzu 
Although this quote talks about journeys, which can be long or short, it can also be applied to goals, tasks and activities. When you think about it, they all require taking that first step, no matter how big or small. If you don’t take that first step, then it’s unlikely that you will accomplish what you set out to do. 
The first step you take doesn’t have to be complex or difficult. In fact, the simpler it is the more likely you are to take it. If it’s simple, it takes less willpower, motivation and energy. 
The most important factor that will determine what makes you 'good' and what makes you 'excel' is your mindset. This was the key message from Sally Gunnell who spoke at the This Girl Can event I attended at Derbyshire cricket ground in April 2017. 
Mindset is the one thing that will determine whether you succeed in your professional or personal life. If you are serious about succeeding in any area of your life, you must learn to master your mindset. The gap between being good and excelling at what you do consists of many facets. The following 5 factors were key aspects of Sally’s talk. 
Going to work, meeting project deadlines, running a business, developing and nurturing client relationships, looking after children, caring for loved ones, spending time with friends and family, and finding time for yourself can all leave you feeling exhausted. 
If this is you, you’ve probably experienced times when you have felt tired and drained with little or no energy left at the end of the day. You may have used phrases like “I’m totally spent”, “I feel drained” or I’m running on fumes”. 
I know when I start to feel irritated, impatient, snappy and frustrated, these are my red flags which let me know that my energy levels have dropped. When your energy is low it can affect the way you communicate, perform the task in front of you, impact your ability to focus, think clearly and bounce back. 
What is Resilience? 
HeartMath® provides a definition of resilience that captures the essence of a broader understanding of what resilience is: Resilience is the capacity to prepare for, recover from and adapt in the face of stress, challenge or adversity. 
The more resilient you are, the faster you are likely to bounce back from challenging situations and recoup. Building resilience means you have greater capacity to maintain your composure when challenged, make better decisions and be more adaptable. 
However, to do this, you need to learn to manage and build your energy reserves. 
Recharging Your Inner Battery 
Using the analogy of having an inner battery to measure how much energy you have stored, will determine how you handle your day to day challenges. It makes sense that when you are fully charged you are going to operate at optimal levels, having more capacity to control your emotions, think clearly, stay focused and calm. 
When your inner battery is depleted, you won’t have enough energy when you need it the most, even making simple tasks feel tough. Just like you charge your mobile phone when you see that the battery levels are dropping, you too need to charge your own ‘inner battery’. 
When you find yourself in stressful situations, feelings of anger, resentment, frustration and anxiety will deplete your energy levels quickly. It is well known that stress produces the hormone cortisol which can stay in your system for many hours and impact on your ability to get restful sleep. 
Even the accumulation of subtle feelings such as sadness, worry, guilt and impatience can add up to big energy drains at the end of the day. 
When your energy levels are running low, you’re more likely to get irritable, frustrated, overwhelmed, angry, tearful, depressed and worst of all say or do something in the heat of the moment that you later regret. 
Research shows that when you are stressed, this generates incoherent or chaotic signals in your heart rhythm. This limits the brain’s ability to process information and think clearly. 
It therefore follows that emotions that renew your inner battery create coherence and depleting emotions create incoherence. Coherence is an important building block in creating and sustaining resilience. Coherence is a state that you can self- regulate. 
How to build your resilience? 
There are many things you can do to build your resilience. For example exercise, eat a balanced diet, practice mindfulness, meditate, go for walks in nature, journal and spend time with people who can support and nurture you. 
There is also a technique called Heart-Focused Breathing™ which when practiced can take the charge out of a stressful situation and shift you into a more resilient state. This technique will begin to create coherent heart rhythms. 
Heart focused breathing requires you to focus on the heart area and imagine your breath is flowing in and out of your heart or chest area, breathing slowly and deeper. It is suggested that you inhale for 5 seconds and exhale for 5 seconds. Alternatively find a rhythm that’s comfortable for you. 
This is a key first step before adding other steps. Try it for a minute and then increase your time. It’s simple and effective and you can do it anywhere, anytime with your eyes open. 
Practicing this simple technique has many benefits. It quickly takes the intensity out of the emotion I am feeling and moves me to a neutral and calmer place. It buys me time so I don't react and say or do something I'll regret. More importantly it presses the pause button on the feelings that are most likely to deplete my energy levels. 
Over To You 
Practice this breathing technique for just 5 minutes a day and notice the difference for yourself. Share your personal experience. Leave a comment in the box. 
Running my own business, working as a Senior Associate for a Health and Social Care Consultancy and being a Carer for my parents presents lots of challenges, especially when it comes to finding time for self care.  
If you have 60,000 to 70,000 thoughts a day, which thoughts are you choosing to create your reality? 
Do you ever find yourself saying: 
You want more clients but you fear rejection 
You want to earn more money but you feel financial lack 
You want to share your gifts and talents but you don’t feel you’re good enough 
You want to make a difference but you’re scared of being judged 
I have experienced all these situations and more. There are occasions when I still do. When I decided to start my own business, all of the above kept me stuck, slowed me down and even stopped me. 
Do you ever have those moments when you just don’t feel like completing a task? 
We have all experienced times when we just can’t muster the energy to do what we know is important. 
Writing a proposal 
Making a difficult call 
Composing your blog post 
Managing your email inbox 
Getting to the gym