Frontier Research
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Frontier Research

What to Do When You’re Stuck in the Survival Zone

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It’s hardly surprising that so many of us are spending much of our time in the survival and burnout zones right now. Covid-19 has led to new levels of anxiety and instability. The problem is clear: Demands on our energy are exceeding our capacity.

There are six core practices to avoid falling into the survival and burnout zones, and help focus on self-regulation.

Become a sprinter — It follows that two of the most powerful sources of regulation are sleep and exercise. Sufficient sleep is key to physical recovery meanwhile exercise creates mental and emotional recovery.

Substitute self-observation for judgment — We try to prove our worthiness, often at the expense of ourselves and others. When you notice those feelings arising, try to simply observe them — without judging yourself.

When you feel bad, remember that’s not the whole story — When triggered with negative emotions take a deep breath and notice where in your body you feel tension. Next, turn your attention to a place in your body where you feel calmer and more relaxed.

Create a safe space for yourself within yourself — Think about a person, place, animal, or activity that makes you feel safer and secure.

Take up something you enjoy doing just for its own sake — One activity to bring back into your life as a source of renewal for at least an hour or two a week

Make someone else’s life better — The more aware and accepting you are of whatever it is that you’re feeling, the calmer and more deliberate you can be about how you want to show up.

Read the full article in hbr.org

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