Manager insomnia harms workers and productivity

Blog Post No. 58

6th April 2018

Copyright © Renata Taylor-Byrne 2018


Renata’s Coaching Blog: Do managers/leaders realise how crucial their sleep habits are for their staff?

Your abusive boss is probably an insomniac:”- A revealing research study by a Professor of Management

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Introduction

I continue to do my research on the science of sleep, and the things I am discovering are really quite fascinating.  I have begun to structure my book on this subject as I go along with my research.

Here’s an example of the kinds of things I’m discovering:

Your abusive boss is probably an insomniac

When people are in a position of responsibility for, and control over others, their work can be very difficult and physically draining at times. (This applies to managers at every level: directors, company executives, university and college managers, social and health care managers, emergency service managers, police management, psychiatrists, supervisors, teachers, and parents; and many others). Because of this wear and tear, self-care is very important when you are managing people.  But so also is the need to take care of the people you manage.

uninterested-group

In this blog I’m going to describe a research study which shows how the physical condition of a leader (or manager) can negatively impact the behaviour of their employees, or staff.

The research was conducted by Christopher Barnes, (who is an associate professor of management at the University of Washington’s Foster School of Business), with his colleagues Lorenzo Lucianetti, Devasheesh Bhave, and Michael Christian. He summarised the research they had done in an article in the Harvard Business Review in 2014, in an article entitled: “Your abusive boss is probably an insomniac.[1]

Sleep affects productivity – your own and your team’s

Harvard-review-image

Christopher Barnes’s previous research had investigated the effect in the workplace of the sleep behaviour of the staff, and he had found that sleep was crucial for replenishing people’s ability to control their own behaviour.

He and his colleagues then went on to conduct a field study of 88 leaders and their subordinates. For two weeks, they conducted surveys of leaders at the start of each work day, about the quality of the leader’s sleep on the previous night and the amount of self-control they had over themselves at the point of completing the survey questionnaire.

And for the same period of two weeks, their subordinates completed surveys when they had finished the day’s work, and recorded any abusive supervisor behaviour of their leader (manager) on that day, as well as their own work involvement on the same day. The research was aimed at focussing on the individual leaders, rather than assessing leaders in relation to each other.

Researchers tracked the amount of sleep that the leaders had (their sleep patterns) over a number of weeks. During that time, the reactions and observations of their subordinates to their leader’s performance was carefully recorded. (There was no knowledge, on the part of the workers, of the amount of sleep that their boss was getting, during the course of this research exercise).

Angry-boss

Sleep quality and quantity affects leadership ability

The research revealed that, if the supervisor had experienced a poor night’s sleep, this resulted in a more derogatory and disrespectful attitude towards the supervisees the following day.

Lack of restful sleep also led to a reduction in the leader’s ability to self-regulate – (to manage their responses to others constructively). This was described by the employees in their reports of their leader’s behaviour.

Another quite alarming result also occurred: On the days after the leader had a disturbed night’s sleep, the employees – (even if they had nourishing sleep themselves) – were less interested in their work during that day, as a result of the leader’s insomnia, with a consequent lack of productivity.  As Matthew Walker commented:

” …it was a chain reaction effect, one in which the lack of sleep in that one superordinate person in a business structure was transmitting on, like a virus, infecting even the well-rested employees with work disengagement and reduced productivity.” (Page 302, Walker. 2017)[2].

Conclusion

Sleeping-pair

Leading, managing and working with others needs energy and stamina, and this research is clear evidence of the vital importance of making sure that people working in management roles get a good night’s sleep (of at least seven to nine hours per night). This will have a really beneficial effect, not only on the manager’s own health, but also on the morale and work performance of the people they are in charge of during the working day, which can only be a very good thing for the organisation as a whole.

But changing habits and altering behaviour isn’t easy, especially when there is strong, social pressure to conform to the patterns of sleep of the people around you. Many managers feel under pressure to over-work and avoid self-care strategies, because of the macho cultures in some organizations. And these macho cultures actually work against the productivity of the organization!

Sorting out your priorities, as a working manager, can be difficult on your own; and being coached within your own organization can simply reinforce the pre-existing macho and self-neglectful culture.

The Lifestyle Counselling Book
The Lifestyle Counselling Book

In my chapter on sleep, in Lifestyle Counselling and Coaching for the Whole Person, I mentioned some former leaders who harmed their brains (and now we know, also their teams!) through lack of adequate sleep – Thatcher and Reagan being the most notable examples. The current President of the United States boasts that he only takes 5 hours sleep per night.  So don’t make the mistake of working for him, folks!

Clearly, you could often benefit from coaching outside your organization on the subject of managing your health and leadership ability by managing your sleep, and other lifestyle factors. This could be one of the best investments of your precious time that you ever make.

SLEEP-QUOTE-CALLOUTThe crux of leaderships is this: “Example, example, example!”  What kind of example are you currently setting, at home and in work, in terms of self-care, including adequate sleep?

Contact me if you want to be coached on how to manage your energy and increase the quality and quantity of your sleep, so that your working life and home life can be enriched.

Have a good night’s sleep!

Best wishes,

Renata

Renata Taylor-Byrne

Lifestyle Coach-Counsellor

The Coaching/Counselling Division

Email: renata@abc-counselling.org

Telephone: 01422 843 629

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References:

[1] Harvard Business Review: https://hbr.org/2014/11/research-your-abusive-boss-is-probably-an-insomniac

[2] Why We Sleep, by Matthew Walker (2017), Allen Lane Publishers.

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iPads and iPhones disrupt your sleep

Blog Post No. 57

24th March 2018

Copyright © Renata Taylor-Byrne 2018

Renata’s Coaching Blog: Why you should be concerned about ‘blue light’ at night, and the quality of your sleep

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Introduction

ipad-IMAGE

New electronic gadgets can be really appealing and very attractive and efficient, and many people can be influenced into buying them, without being fully aware that the price tag for the gadget might be more than financial. There may be a physical cost too.

Research experiments in this area can be very helpful.  They can help us to sort out what is really beneficial for people’s health and well-being, and what works against their best interests. However, experience of vested interests teaches us that we’re not going to get this information easily.

As part of the research I’m doing at the moment, for a book on the importance of sleep, I came across the details of an experiment into the negative effects (on the human body-brain-mind) of using iPads and other electronic devices that involve LED lights, (such as mobile phones, and lap top computers). And I thought our readers might find it interesting.  (LED stands for Light Emitting Diodes. A light-emitting diode is a special kind of electronic device that glows when electricity passes through it. They are commonly used to illuminate computer screens, iPads, iPhones, etc.)

In this blog I’m going to:

(a) outline the results of an experiment into the effect of the particular kind of light emitted by electronic devices;

(b) and describe the negative effects they can have on your body-brain-mind.

Using LED lights and getting a decent night’s sleep

Making sure we get a decent night’s sleep is an essential part of preparing for work, school, college, or any other activity that requires physical and mental energy. And it’s essential for physical and mental health.

cHILD-ON-IPADLED’s begin their popular life in 2014.  In that year, a Nobel Prize in Physics was awarded to the three creators of LEDs: Shuji Nakamura; Isamu Akasaki; and Hiroshi Amano. They got this award because they were responsible for the creation of blue, light-emitting diodes which were described as: “Monumental energy-saving lighting technology”.

These LED lights use less energy than normal light bulbs and therefore they have a longer life span. “But they may be inadvertently shortening our own (life)”, is the opinion of Matthew Walker (2017)[1].

The blue light, which is emitted by the LED lights, is very powerful (twice as powerful as an ordinary light bulb).  And it is twice as powerful at inhibiting the release of melatonin in our bodies-brain in the evening (which is essential for sleep).  Most people may not be aware that they are making it difficult to sleep by using these devices at night.

mELATONIN-IMAGELet’s look at melatonin. I want to explain why melatonin is very important to us: it’s described as the ‘hormone of darkness’, and it increases in volume at dusk or during the early evening.

Its release within our bodies is governed by a piece of our brain called the ‘suprachiasmatic nucleus’ which simply means ‘the 24 hour clock within our brain’; and under the orders from this nucleus in our brains, melatonin is released into the bloodstream via the pineal gland, which is located deep in the brain.

Melatonin gives a very powerful chemical message to the body and the brain, that sleep will be coming soon. Melatonin in itself doesn’t bring about sleep, but it signals to the brain regions that do generate sleep that sleep must be started.

Then, when sleep is underway, melatonin slowly reduces in strength during the night and into the early morning.  Melatonin release is finally stopped when the pineal gland, which had been releasing it, switches the hormone off as the dawn light shines through the bedroom window.

As human beings, we have a sensitivity to blue LED lights.  This sensitivity within us, causes a health problem. For example: Four researchers, Anne-Marie Chang, Daniel Aeschbach, Jeanne F. Duffy and Charles A. Czeisler, decided to find out what the effect of  our sensitivity to LED light has on the ability of people to get a good night’s sleep, if any.

Reading and using an iPad before bedtime – a comparison

Here’s the evidence of the effects of LED light on people’s sleep:

A research experiment was conducted in 2014, in which the four researchers, mentioned above, got together a group of adults who didn’t have any health problems, and these adults took part in 2 different processes – two different experimental conditions.

Each of the participants experienced these two processes:

Initially, they had five nights of reading a book on an iPad for two hours before bed (and they weren’t allowed any other activities like going on the internet and/or checking their emails).

Subsequently, the participants also had five nights reading a paper book for several hours before bed.

And to increase the validity of the experiment, some people experienced the book reading process first, and some people started by reading the iPad first.

The experiment lasted for two weeks in a tightly-controlled laboratory experiment.

What the researchers found

The result of reading on an iPad before going to sleep, as compared to reading a book, held back the release of melatonin by over 50% at night.

This meant that there was a delayed release of melatonin (the hormone that pressurizes the body into sleeping) by up to three hours. Consequently, their melatonin didn’t arrive until early in the morning.

This meant that, (compared with the time it took for them to fall asleep when they were reading a paper book), under the iPad condition, it took them longer to get some sleep. And also it was discovered that there were three specific differences in the quality of the sleep when the results of the two processes were compared.

Firstly, because of the delayed onset of sleep as a result of reading the iPad, the participants felt sleepier and had less energy the following day.

Secondly, the iPad reading had the effect, for a few days after the experiment, of delaying the release of melatonin by 90 minutes, so they took longer to fall asleep for those subsequent nights.

This resulting delay in the release of melatonin showed that the blue LED light had the power to delay the onset of our normal sleep rhythms.  (These rhythms of sleep and wakefulness, which are known as circadian rhythms, are very powerful, internal, biological regulators of our body temperature, sleep-wake cycle, hormone release, eating habits and other body functions).

Thirdly, the iPad use affected their sleep and reduced their rapid eye movement sleep (REM) sleep, which is vital for brain repair and regeneration.

The researchers, (whose experiment can be found by clicking on the live link below, in the references list[2]), came to the following conclusion:

 “Overall, we found that the use of portable light-emitting devices immediately before bedtime has biological effects that may perpetuate sleep deficiency and disrupt circadian rhythms, both of which can have adverse impacts on performance, health, and safety.”

‘Smart Kids don’t take their phone to bed’

sLEEPING-CHILD-WITH-LAPTOPAccording to an article that appeared in the Sunday Times on October 1st, 2017, entitled, ‘Smart Kids don’t take their phone to bed’ (page 14), there are details of a survey undertaken by the Children’s Sleep Charity, in which children reported keeping their mobiles under their pillows for fear of ‘missing something’. By doing this they would be more likely to hear that a message had been sent to them and they could then check their phone.

The evidence from the research study I described above, has shown the full, negative impact of blue LED light when it was viewed by research participants at night-time. From that, we may be able to see that the children who take their phones and other devices to bed will be exposed to blue LED light, which will impact on the ability of the children to get a decent night’s sleep.

Conclusion

The popular public reaction to the creation of LED light was very enthusiastic, wasn’t it? It was described as: “A monumental energy-saving lighting technology”, and the creators obtained a Nobel Prize in Physics.

Maybe it wasn’t such a great idea after all! Please be aware of the biological effects of this light on yourself and your loved ones.  A good night’s sleep is important not only for energy the next day; and for good physical health; but also for good mental health and efficient and effective brain functioning.

Best wishes,

Renata

Renata Taylor-Byrne

Lifestyle Coach-Counsellor

The Coaching/Counselling Division

Email: renata@abc-counselling.org

Telephone: 01422 843 629

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References:

[1] “Why We Sleep“, by Matthew Walker (2017), Allen Lane Publishers.

[2] Anne-Marie Chang, Daniel Aeschbach, Jeanne F. Duffy and Charles A. Czeisler (2015) Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness.

PNAS January 27, 2015. 112 (4) 1232-1237; published ahead of print December 22, 2014. https://doi.org/10.1073/pnas.1418490112

 

Exercise cures major depression

Blog Post No. 163

By Dr Jim Byrne

6th March 2018

Dr Jim’s Counselling Blog:

Exercise is better than antidepressants for major depression!

The science behind mental health

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Copyright (c) Jim Byrne, 2018

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Introduction

Blumenthal exercise depressionIn a recent blog post regarding hype about antidepressants, I quoted Dr Joanna Moncrieff as saying this: “Calling for antidepressants to be more widely prescribed will do nothing to address the problem of depression and will only increase the harms these drugs produce. …”  This is so because the drugs are not significantly more effective than a sugar pill, but they have huge side effects.  They also distract attention from some of the real solutions to depression, which involve changes in significant areas of social policy, and the promotion of healthy lifestyles, including healthy diet and adequate amounts of daily physical activity (exercise).

You can read that blog post here: https://abc-counselling.org/2018/02/27/hype-about-antidepressants/

And in her latest blog post, Renata Taylor-Byrne presents some interesting information about the use of Chinese exercises in connection with promoting good mental health (in the form of resilience in the face of life’s stressors).

You can read Renata’s blog post here: https://abc-counselling.org/2018/03/02/build-resilience-with-chinese-exercise/

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In today’s blog post, I want to present some evidence which shows that there is good scientific evidence that physical exercise is much more effective than antidepressants for eliminating major, clinical depression!

We do not need antidepressants, and indeed, they cause harm through numerous negative side effects.

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Research evidence

Front cover, 8In our book about how to control your anger, anxiety and depression; in a section which specifically addresses the value of physical exercise, Renata Taylor-Byrne and I make this point:

A key research study was undertaken by Blumenthal et al. (1999 and 2012)[1].

The goal of the research project was to compare the effectiveness of exercise against an anti-depressant called Sertraline (which is called Lustral in the UK and Zoloft in the US). Sertraline is one of a group of drugs known as selective serotonin reuptake inhibitors (SSRI’s).

Three groups of participants (156 people in total) were randomly assigned to three different research conditions.

– Group 1 received Zoloft for their depression.

– The second group were given exercise activities to do.

– And Group 3 was given a combination of Zoloft and exercise.

The results showed that all of the three groups showed a distinct lowering of their depression, and approximately half of each group had recovered from their depression by the time the research project had finished. (Thirteen percent had reduced symptoms but didn’t completely recover).

Then six months later Blumenthal and colleagues examined the health of the research participants and found that, over the long haul:

#1.  30% of the exercise group remained depressed,

#2. 52% on medication remained depressed,

#3. while 55% in the combined treatment group remained depressed.

This means the 70% of the exercise group got over their symptoms of depression, compared with only 48% of the medication group, and 45% of the combined group).

Let us repeat that result:

70% of participants got over major depression through exercise alone!

A year later there was a second study, identical to the first one, and when the participants were reassessed a year later (by Hoffman and his colleagues), they found that, regardless of the treatment group the participants had been in, the participants who described doing regular exercise, after the research project had finished, were the least likely to be depressed a year later. And this study was about major depression – not mild depression!

The NHS in the UK, on their website, support the view that exercise is good for mild or moderate depression, but they don’t clarify that it can also be invaluable for major depression, which was demonstrated by Blumenthal’s 1999 and 2012 research findings.

In a very interesting book, ‘Spark’, (2009) – on the science of exercise and the brain – the authors, Ratey and Hagerman, comment upon the findings of Blumenthal’s and Hoffman’s research, like this:

“The results (of this research, showing the effectiveness of exercise in reducing depression) should be taught in medical schools and driven home with health insurance companies and posted on the bulletin boards of every nursing home in the country, where nearly half of the residents have depression” (page 122).

However, this is not currently done, because big drug companies dominate the medical profession, with their delusion that antidepressants are highly effective, which they are not!  Indeed, there is research evidence to support the view that most antidepressants tested against placebos are no more effective than the placebo (or sugary pill!)

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You can find out more about the book in which we have produced these results, here: How to control your anger, anxiety and depression.***

https://abc-counselling.org/diet-exercise-mental-health/

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This book shows you, in fine detail, how to change your habits in relation to physical exercise!  And describes the benefits you will gain!

That’s all for today!

Best wishes,

Jim

 

Jim & Renata's logo
ABC Coaching and Counselling Services

Dr Jim Byrne

Doctor of Counselling

ABC Coaching and Counselling Services

01422 843 629

drjwbyrne@gmail.com

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[1] Blumenthal, J.A., Smith, P.J., and Hoffman, B.M. (2012) Is exercise a viable treatment for depression? American College of Sports Medicine Health & Fitness Journal. July/August; Vol.16(4): Pages 14–21.

Cited in: Ratey, J., and Hagerman, E. (2009) Spark: The revolutionary new science of exercise and the brain. London: Quercus.

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Build resilience with Chinese exercise

Blog Post No. 56

2nd March 2018

Copyright © Renata Taylor-Byrne 2018

Renata’s Coaching and counselling Blog:

Millions of Chinese people can’t be wrong! Why practising Chi Kung will keep you away from the doctor’s surgery

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Introduction

Keeping fit by doing lots of exercise is good for you, isn’t it?  There is lots of talk these days about the importance of keeping fit, and of avoiding a sedentary lifestyle.

However, there are certain drawbacks with some types of exercise, which I want to tell you about, because you may not be aware of them.

Not all exercise is automatically good for your body. A lot  depends on the type of exercise you do.  A good deal of injury to muscles and joints is common in the most widely practised systems of exercise in the West.

In this blog I’m going to outline some of the differences between Eastern and Western types of exercise – and describe the benefits of Eastern exercise, and some of the disadvantages of Western exercise, which are not widely known.

It’s important that you know the effects of different types of exercise, so that you can make an informed choice, if you decide that you want to improve your health by exercising.

Why is this important?  Firstly, because you will want a good return on the investment of your valuable time and money. And secondly, because you will want to avoid physical damage to your body.

‘Hard’ and ‘Soft’ exercise

In his book, ‘The Tao of Detox’, by Daniel Reid (2003), Reid makes a distinction between ‘Hard’ exercise and ‘Soft’ exercise, and he explains the different effects these two types of exercise have on the body.

Here’s what ‘Hard’ exercise includes:

hard-exercise-picture

And now for some ‘Soft’ exercise systems:

Soft-exercise

The effects of ‘hard ‘exercise on the body

 There are lots of benefits from active sports, but there is also a downside to them. Here are some of the effects on the body of hard systems of exercise:

Infographic-on-hard-exercise.JPG

As you can see, the effects on the body aren’t all beneficial, and if there is also a competitive element to the sport, then this can act as a source of stress throughout the body-brain-mind.

The effects of ‘soft’ exercise on the body

 

The Eastern approach to exercise (which we’ve called a ‘soft’ approach) is that the exercise must be therapeutic for the body. So let us look at some evidence of the value of soft exercise.   And this will help us to understand why millions of Chinese have practised it continuously for thousands of years.

Here are some of the benefits:

# One of the top rewards of doing this type of exercise is that it switches your body into the ‘rest and digest’ (or healing) mode of functioning.  When you do ‘Soft’ exercise (which involves slow, rhythmic movements, combined with deep breathing), this shifts the autonomic (or automatic) nervous system into the calming, healing branch of your nervous system and keeps it there throughout the exercise.

This enhances the immune system and stimulates the production of red and white blood cells in the bone marrow.

# It also stimulates the thymus (the immune system’s master gland) and other glands, to release the full range of immune system protection factors; and at the same time it stops the release of the stress hormones which are part of the ‘Fight or flight’ response – (which  have powerful immune-system inhibiting effects).

# “Chi-gong also stimulates the increase in secretions of natural steroids”, states Daniel Reid (2003) “thereby relieving arthritis without the need to resort to the toxic synthetic steroids which most doctors prescribe for this condition.” (Page 114)

group-chi-gong

# Furthermore, apparently when we stretch our muscles, this squeezes stagnant blood from our body tissues and then the relaxation part allows fresh arterial blood to flow in. And stretching also stimulates lymphatic drainage, which we need to stimulate through body movement each day, so that wastes (e.g. toxic waste products, infectious microorganisms, etc), can be destroyed by our white blood cells, as they pass through the lymph nodes.

Because these soft exercises are always done in a relaxed, smooth and slow manner, with the smallest amount of effort, this means that no lactic acid is produced in the body tissues, which is a side effect of ‘hard’ exercise.

The benefits to the body (continued)…

Benefits-of-soft-exercise-chart.JPG

# Doing these soft exercises slowly ensures that the heart doesn’t race, and the breath isn’t reduced.

# Apparently twenty minutes of Chi Kung practice slows down the pulse by an average of 15%, while increasing the overall amount of blood circulating in the body, and this effect lasts for several hours afterwards.

This increase in the flow of blood around the body results from the way soft exercise alters the workload of circulation from the heart, over to the diaphragm.

And one of the implications is this: High blood pressure, which is a life-threatening condition all over the world, can be controlled without effort by doing daily Chi Kung practice, without the need for drugs.

Research findings on how Chi Kung reduces blood pressure

At the Shanghai Research Institute for Hypertension, one hundred people who were suffering from chronic high blood pressure and hypertension, took part in a research project to test whether Chi Kung exercise could help them.

What the researchers found was that after only five minutes of Chi Kung practice, blood pressure levels in all of the participants began to drop dramatically. And after twenty minutes their blood pressure reached the level it normally would have reached after three hours as a result of taking the kinds of blood-pressure drugs normally prescribed by Western medical practitioners.

Ninety-seven of the participants stayed free of high blood pressure and didn’t have to use the drugs any more, just by continuing to practice Chi Kung at home every day.

And the three patients who decided not to continue their Chi Kung practice quickly relapsed and had to go back on drug therapy.

Older-people-chi-gong-practitioners

The benefits of Chi Kung for the brain

# Electroencephalographic (EEG) scans of elderly people in China – who practice Chi Kung daily – show signs of rejuvenation.  That is to say, a pattern and frequency of brain waves has been found that are usually found in the brains of young children.  This is interpreted as showing that those who regularly practise this type of exercise can bring back the mental skills and abilities they had when they were young.

# Also, Chi Kung infuses the brain with energy, and activates the release of neurotransmitters such as dopamine, serotonin and enkephalins. The effect of this is that brain functions are balanced.  Mental alertness is increased, and pain reduced.  And communication is enhanced between the brain and the peripheral nervous system.

Chi Kung benefits for the digestion process

# Indigestion, and acid reflux, are very common for people who are following a Western diet.  According to studies in China, the practice of Chi Kung affects the stomach in a beneficial way.  For example, fifteen minutes of practise of Chi Kung produces a big increase in the enzymes which are released by the stomach to digest food: pepsin, and other digestive enzymes; plus lysozyme, which is secreted by the salivary glands. Apparently this system of exercise balances the pH level in the stomach (the level of acid and alkalinity) and this helps prevent acid indigestion.

Conclusion

We are socialized in the UK, Europe and America to see sports as a necessarily competitive process, either between different teams (for example the recent Winter Olympics) or competing against one’s own previous performance at a particular sport. But competition causes stress, as nobody wants to lose the race, or to let their team down!  And even after your team has won, there is always the anxiety about next time!  Next time we might lose!  And then who would we be?!

And inevitably there are vast audiences for these competitive sports.  And this has become a major form of involvement in sport: A passive, consumerist approach.

But what about the health of the people who are watching these events? Clearly, their health doesn’t get better by watching other people exercising. In fact, we now know that sedentary lifestyle is killing people! (Spectator sport does however make large fortunes for sports-related businesses and TV companies.)

The Eastern approach is very different: The benefits to the body of Chi Kung, (which is one of several Eastern forms of exercise), are many and varied. It’s like a type of medical therapy as well as an exercise system.

I was very fortunate in the 1980s to stumble across Chi Kung, when I joined Penny Ramsden’s Chi Kung class in Hebden Bridge. I found it so helpful, and health-giving, that I am still doing the exercises almost every morning, for over thirty years later!

Illustrating Chi Kung in action

Further down this page, you will see a video clip which illustrates the calming and relaxing movements of Chi Kung exercise, which gently gives the body a full workout – and practitioners feel great afterwards!

The exercise costs nothing, after you’ve learned how to do it.  It’s safe and effective and you can practice it anywhere at any time (indoors if the weather is bad. But exercising outside is better, because of all the fresh oxygen [chi] you get into your lungs and bloodstream).

You don’t need special equipment and, if you do it in the morning, it sets you up for the day to deal with the many hassles of life which you will inevitably face.

Here is a video clip of a group practising Chi Kung techniques:

My tutor (Penny Ramsden) told our group that, before she tried Chi Kung, she had been bed-ridden for a significant amount of time with chronic fatigue syndrome (CFS). Now she was fully recovered, after being taught by Michael Tse (pronounced Shay!), who teaches Chi Kung all over the world.

There are many classes where you can learn the movements, which you can then use for your physical and mental benefit for the rest of your life!

This form of exercise is great for developing resilience and managing the stresses of daily life, and if you practice it every day, it will slowly transform and strengthen you and enrich your life.

For many years I have recommended these exercises to students in college, and to my coaching/counselling clients.

Front cover, 8In the book on diet and exercise which I co-authored with Jim Byrne, I quoted a student of Chi Kung who improved his own mental health using this system.  Towards the end of his blog he wrote this:  “(Chi Kung) is a powerful tool for overcoming mild to moderate depression, for overcoming anxiety, worry and fear. It is a potent way to raise self-esteem and increase your resistance to the stresses and strains of modern living.”

From: How to Control Your Anger, Anxiety and Depression, Using nutrition and physical activity, by Renata Taylor-Byrne and Jim Byrne.***

So, I would recommend this system of exercise for whole body-brain-mind health.

I hope you investigate this system of exercise, and experiment with it. It’s incredible value for money. And it builds up your most precious asset: your physical and mental health.

It feels good right away, once you start to do it!  And when you set out to face your day, you can feel the energy flowing through your body!  You will also feel resilient in the face of the inevitable hassles of your day!

Best wishes,

Renata

Renata Taylor-Byrne

Lifestyle Coach-Counsellor

The Coaching/Counselling Division

Email: renata@abc-counselling.org

Telephone: 01422 843 629

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Reference

‘The Tao of Detox’, by Daniel Reid (2003). London, Simon and Shuster UK Ltd.

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philosophy of happiness and success

Blog Post No. 55

6th January  2018

Copyright © Renata Taylor-Byrne 2018

Renata’s Coaching Blog: A philosophy of happiness and success for 2018

Five powerful quotations that change people’s lives!

Here’s a selection of treasures from the past which strengthen us in the present

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Introduction

Some simple words and phrases, created by others, can help us to survive in this complex world that is saturated with excessive information and bad news. Our thoughts, feelings and behaviours are all interconnected.  And some insights from profound thinkers can change the way we think-feel-act.  For this reason, if you change your philosophy of life, you can become happier, healthier and more successful, at home and in work.

In this blog I want to present a brief range of profound insights which have woken me up, and which can awaken you to a new way to think, feel and act in your new year of opportunity: 2018.

These quotations are like a dose of medicine, strong and powerful, (and without side effects); which can ground you in your body-mind and your actual surroundings; and awaken you to the stunning world in which you live; thus recharging your energy, and providing optimism for the year ahead.

These insights have worked wonders for me – and I hope they help you to be happier, healthier and more successful in the period ahead!

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Teddy Roosevelt quotes

Theodore (“Teddy”) Roosevelt was an American president who had strong views about how to live. He won a Nobel Peace prize and entered political office in 1901. The following quotation from him is magnificent – because it forces us to reign back our minds from fantasies and re-orient ourselves to the reality around us, and our limitations. We aren’t superhuman; and we need to manage our bodies, and our environments, carefully, and not exhaust ourselves. This is it:

Roosevelt-1

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The next quote by Roosevelt was one that I heard for the first time at a Landmark Forum, (or Personal Development marathon), in Leeds, many years ago. And I was blown away by it. It states, very eloquently, the warning message that, whatever we do in life, there will be people on the side-lines criticising us, and trying to demotivate and divert us from our goals. But to live our lives fully we need to be in the arena of life, striving to find our way forward. (Imagine a massive football stadium with you in the centre, dealing with life and its challenges).The glory doesn’t go to the critics, sitting in the stands; but to the millions of heroic people who struggle through life to achieve their goals.  Here are the words that moved me:

Proper-Roosevelt-critic-quote

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We now move on to a statement by Lao Tzu, an ancient Chinese sage, who created Taoist philosophy, and who lived in the 6th century BCE. His profound insights were written down and put in to a book called the “Tao Te Ching”, and I strongly recommend that you read this book, many times.

Lao Tzu 

This is the bit I mean:

Lao-Tsu

In this quotation, Lao Tzu is advising us to work at accepting reality and accepting change as a constant part of our lives. (But please remember, it’s okay to try to change those things which are changeable, as we will see when we look at Epictetus, below). And Lao Tzu is also saying that blocking change is not a constructive thing to do. This is not easy to accept, and at times it can seem overwhelming. However, it is, he implies, the wisest way to live our lives.

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Epictetus and the question of control…

This leads us into one of my really top quotes, which I use myself, by reminding myself of its wisdom, whenever I become upset about the nature of reality. I also mention it to my coaching/counselling clients, because of its simple clarification of our personal boundaries. It comes from an ancient Greco-Roman philosopher called Epictetus. He was born in 55 CE in Turkey and was one of the most famous Stoic philosophers. (I advocate the use of the moderate elements of his philosophy, but I reject, and warn against using, his extremist views: such as the one where he asserts that we are not upset by what happens to us! [All our heroes have feet of clay!])

This quote, below, states that there are some things that we can control and some things that are definitely beyond our control. This sounds glaringly obvious, but it isn’t! Lots of human suffering arises when we try to change something which we can’t – because we haven’t got the power. And all too often, humans continue to try to change things which are beyond their control – and this makes them very frustrated and unhappy. To be really happy we’d better actually work at sussing out what we can control, and forget about trying to change those things, events and people which we cannot change or affect in any significant way.  Here’s that relevant statement:

Proper-epictetus

The question of personal change…

Finally, this last quote explains why there are limits in the control that we have over other people. Marilyn Ferguson was an American author, editor and public speaker who specialised in personal and social transformation. She was born in 1938, and died in 2008. Her quote describes the truth that people can’t be forced to change – it’s up to them and they are (often) firmly in charge of their own growth processes (in those areas which they can control! This is what she said:

Proper-marilyn-ferguson-quote

Conclusion

Reading the views and ideas of thoughtful and wise people, who have lived before us, can be very helpful – as indicated above. They can broaden our view of life; and help us to manage our emotions in difficult circumstances.  They enrich the wealth of knowledge that can be passed down in our families, and can be therapeutic for us and our nearest and dearest.

Their views can act like compasses or road maps, and help us make our way through life more easily. The quotes I have selected above are some of my favourite, treasured principles; and I strongly recommend that you look for your own, which will nourish you when times get tough. (But please remember, all our heroes have feet of clay.  So we’d better read their writings critically, and try to avoid following their errors or unhelpful thoughts.

As a lifestyle coach/counsellor, I am always looking for examples of the practical and useful wisdom of others, which can strengthen my clients as they make their courageous way through life. I hope you find this blog post helpful; and I hope you also search for and find some really good wisdom quotes for yourself.

That’s all for today.

If you need to clarify your thinking or feelings, call me to arrange a conversation.

Best wishes,

Renata

Renata Taylor-Byrne

Lifestyle Coach-Counsellor

The Coaching/Counselling Division

Email: renata@abc-counselling.org

Telephone: 01422 843 629

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Sleep, meditation and relaxation strategies for greater quality of life

Blog Post No. 54

13th November 2017

Copyright © Renata Taylor-Byrne 2017


Renata’s Coaching Blog: Developing resilience when you’re working on the front line in your job:

Coping with stress, anger, anxiety and depression…

Sleep, diet and exercise are critical…

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Introduction

Front cover, 8Dealing with people is very enjoyable, and very demanding at the same time, isn’t it? Especially when you are dealing with people who are suffering from all the trials and tribulations that life has thrown at them.

How do you stay strong? You need all your energy to communicate with them and not become drained. And three of the most challenging conditions to deal with are the problems of anxiety, anger and depression, whether it’s experienced by yourself or other people.

My work is about helping others to grow in strength, creativity and happiness.  I do that in several ways: face to face coaching; and writing blogs; and (more recently) writing books.

What I have done most recently is to co-author a book with my husband, Dr Jim Byrne, which shows how our emotions of anxiety, anger and depression are very strongly affected by the food we eat, and the physical exercise we take, or fail to take!

We’ve put in some significant and surprising research findings which are therapeutic, because they show how we can better manage our energies and emotions so that we are stronger in ourselves. But also these findings can be used to help others.

I’m just about to begin the final proof-reading of that book, and then it will be available to you, via Amazon.

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Moving on to sleep, relaxation and mediation

Sleep-book-coverBut as I mentioned in my last blog, I have now been reading Matthew Walker’s book called “Why we sleep”, which was published in September of this year. And I have been so shocked and stunned – by the many research findings that he quotes about why sleep is so important – that I have decided to write about his key findings, and to summarise them for everyone. I have also identified several other books which must be taken into account, and I have begun to do that research work and note taking.

I also intend to include research findings about the power of meditation and relaxation techniques in the book, because those three strategies are closely related; and support each other.

The benefits

Sleep, meditation and relaxation techniques can transform our experience of anger, anxiety and depression. This book will describe the ways that our resilience can be greatly enhanced by adequate sleep, daily meditation, and sound approaches to relaxation.

I’ll let you know when both books become available.

The Sleep/Meditation/Relaxation book will not be finished until I have found several ways to help you to put some new strategies into your life, to strengthen you, and to enhance the quality of your life.

Here is part of Walker’s message:

“Sleep is the single most effective thing we can do to reset our brain and body health each day”. (Walker 2017).

In the meantime, I strongly recommend Walker’s book, because, as he states, the importance of our sleep hasn’t been properly communicated to us by scientists. And when you look at the bare facts of the negative impact of the lack of sleep on us, it can be a real shock!

Conclusion

So if you want to live your life on a full tank of gas, then improving the quality of your sleep will make a big difference. If you have teenagers, the section of his book where he explains the needs of teenagers for more sleep than adults, is excellent and very helpful.

Sleeping -baby

See what you think of his book (and I swear I haven’t got any shares in his publishing company!)

So now, I must get back to proofreading our Diet and Exercise book; and then back to the sleep research!

renata-taylor-byrne-lifestyle-coachIf you need any help or support, you know where I am!

Happy snoozing,

Best wishes,

Renata

Renata Taylor-Byrne

Lifestyle Coach-Counsellor

The Coaching/Counselling Division

Email: renata@abc-counselling.org

Telephone: 01422 843 629

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Sleep, learning, health and happiness

Blog Post No. 53

14th October 2017

Copyright © Renata Taylor-Byrne 2017


Renata’s Coaching Blog:

Do you want to feel better tomorrow morning, at no cost? The amazing power of sleep can transform your life

Introduction

This blog is a rave review of a book review I read, two weeks ago, in the Sunday Times Culture Magazine (October 1st 2017). It was written by James McConnachie.

He was reviewing ‘Why we sleep’- a book written by Matthew Walker, who is a professor of neuroscience and psychology at Berkeley, California.  The book was published in September of this year.

Sleeping -baby

Vital facts about sleep

McConnachie has done a very clear and fluent analysis of this book, ‘Why we sleep’, and has picked out some fascinating facts about why sleep is so important, and how we could all benefit from being more aware of its importance. In this blog post, I will present some of these gems so you can have the latest findings on sleep and how it makes you feel better.  Of course, to gain the benefits, you would have to take on board the implications of the research findings. They really clarify, on the basis of sound research, the importance of sleep for our well-being.

Sleeping-man

A vital fact: We need a minimum of 8 hours sleep every night!

If you think you can get by on less than 8 hours sleep a night, then you are most likely wrong.  According to Matthew Walker:

“You have forgotten what it is like to function properly”.

Sleep-book-coverWalker estimates that 2 out of 5 people in the UK are not having the sleep that they need, and he points out the consequences of not having enough sleep, which you may not be aware of. I will now present some of those consequences.

What happens when we don’t get enough sleep?

Short sleepers eat an average of 300 calories extra per day, adding up to 10lb to 15lb of weight gain over a year! This is because people who don’t get enough sleep tend to eat more. (Their bodies produce more ghrelin, which is a hormone that makes you feel hungry. They also produce less leptin, which is the hormone that makes you feel full up). You also become vulnerable to some of those medical conditions which sleep protects us from.  What are those conditions?

Appetite

Sleep protects us from:

According to Walker’s research, sleep protects us from:

# Influenza

# Infections

# Dementia

# Heart disease; and:

# Mental ill health. (Walker states that: “There is no major psychiatric condition in which sleep is [found to be] normal”.)

Adequate sleep also protects us from car crashes. (Drowsiness, resulting from sleep deprivation or insufficiency causes more road accidents than drugs and alcohol combined).

Walker also states that adults of 45 and over, who sleep fewer than 6 hours a night, are 200% more likely to have a heart attack or stroke!

So what are the benefits of adequate sleep, apart from removing the risks listed above?

What having enough sleep gives you

The research results show that, adequate sleep will help you in the following ways:

# You will have more energy (and be more productive);

# You control your weight better;

# It makes you more creative;

# It makes you more emotionally intelligent and able to pick up vital, subtle, non-verbal and verbal cues from people in interpersonal communication; and:

# It makes you look younger!

Some ‘killer facts’ mentioned in the book

Matthew-WalkerIn addition to these benefits, Walker mentions two other important facts.  The first concerns sleep, and the other learning and memory (of particular interest to students).

Firstly, it has been discovered that a single night of inadequate sleep (of just 4 hours) destroys 70% of the ‘natural killer cells’ in the immune system!  Those killer cells are what protects us from various pathogenic invaders of our bodies.

Secondly, if you are a student trying to learn new information, Matthew Walker has some great advice for you:

On his ‘You Tube’ talk entitled ‘Why We Sleep’, he shows the power of sleep in relation to learning and memory:

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What All-nighters do to your learning efficiency

As described in the video clip above, Walker did some research on sleep and learning.  One of the things he investigated was this: If we go to an all-night party (or cram for an exam all night), and have no sleep, would it affect our ability to learn the following day? Dr Walker wanted to test the hypothesis (a testable statement), that “Pulling an all-nighter is a good idea”, so he set up a research experiment:

Two groups of healthy young adults were split into a ‘Sleep’ group and a ‘Sleep Deprivation’ group. The ‘Sleep’ group were going to get a full eight hours’ sleep, and the ‘Deprivation’ group were going to keep awake all night, under supervision, with no caffeine or naps.

Then the following day, the members of each group were placed in an MRI scanner – (which can monitor their brain functioning) – and were asked to learn a whole list of new facts, as snapshots were taken of their brains’ activities. Following that, the participants were all tested to see how effective the learning had been.

When the learning efficiency of the two groups was compared, there was an amazing 40% difference in the ability of the brain to make new memories as between the two groups. So all-nighters have to pay a mental price tag in terms of almost halving their ability to learn!

If you are a student, or learning new material of any kind, then this has to be ‘a wakeup call’ for you (if you will pardon the paradoxical pun!).

Matthew Walker made the following statement in response to these findings, about the impact of sleep on our ability to learn new information:

“This should be frightening considering what we know in our education populations right now about what is happening to sleep. It would be the difference between ‘aceing’ an exam and failing it miserably”

He goes on to say:

It’s been recently discovered that you need sleep before learning, to prepare your brain, so it’s almost like a dry sponge, ready to soak up new information.

Sleep after learning is essential to hit the ‘SAVE’ button on those new memories so you don’t forget them”. 

He then also goes on to state that:

“Without sleep our memory circuits effectively become waterlogged and you can’t absorb information.”

So, to be clear, we need adequate sleep to prepare to soak up new information; and we need adequate sleep afterwards to consolidate the learning (in the form of memory traces in the brain).

Conclusion

This evidence about the importance of sleep has emerged over the last 20 years, and has massive implications for our health, and our ability to learn, to interact with others effectively, and to enjoy life.

Since I read the review by James McConnachie, I have been religiously making sure I get at least 8 hours’ sleep per night, and intend to get Matthew Walker’s book. I strongly recommend it, and also watching him talking on ‘You Tube.’

But please bear in mind: This blog has given you some of the latest information about sleep from an expert. I’ve just given you some declarative knowledge (which means that you’ve now got some information that can be retained or stored; or articulated or stated to another person). This has to be distinguished from what we call ‘procedural knowledge’.  That is to say, knowing how to tie shoe laces is not at all the same thing as being able to tie shoe laces.

If you want this information about sleep to improve your quality of life – your health and relationships, your learning and memorizing ability, and safety when driving – then you need to turn this information into procedural knowledge.

You need to actively change your sleep patterns, which are most likely well established habits!

You need to be able to stick to your commitment to change your sleep habits, and assertively alter them in the face of possible pressure from others. As Dr Phil said, “This is when the rubber hits the road”.

renata-taylor-byrne-lifestyle-coachIf you want support in doing this, that’s when coaching can be a great moral and practical support. So contact me if you want to take on board these findings and change your sleep patterns for the better.

That’s all for now.

Best wishes,

Renata

Renata Taylor-Byrne

Lifestyle Coach-Counsellor

The Coaching/Counselling Division

Email: renata@abc-counselling.org

Telephone: 01422 843 629

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Sleep,