Hora de relaxar.

Sente-se com a coluna reta, num local confortável e silencioso para respirar profundamente. Não permita que nada perturbe sua concentração.

Coloque o peito para frente, relaxe os ombros e feche os olhos.  Coloque uma mão sobre o peito e a outra no abdômen. Inspire o ar durante 4 segundos, segure a respiração durante 5 segundos, e solte o ar lentamente por 7 segundos. Busque respirar tentando inflar a parte abdominal do corpo. Repita o processo dez vezes. Ao terminar, permaneça com os olhos fechados, e se desejar, pode deitar-se.

Imagine-se caminhando pela natureza. Enquanto caminha, seu corpo relaxa e sua mente se clareia a cada passo. Respirando lentamente, perceba o clima, sinta o vento, sinta o cheiro do ar, ouça os pássaros e olhe para o céu. Deixe a mente fluir mantendo o seu pensamento no atual momento, não volte ao passado e esqueça o dia de amanhã.

Tente pensar em atividades que te fazem bem, tais como nadar, pescar ou cavalgar.  Se os sentimentos ruins persistirem, aceite que os desapontamentos ocorrem com todos e evite procurar culpados. Acalme-se, visualizando alguém te oferecendo ajuda. Abrace a pessoa ou algum animal que esteve contigo neste percurso. Sinta sua paz interior. Desconecte-se dos pensamentos, aos poucos.

Time to relax.

Be in a quiet place and have a few moments to yourself. Concentrate on controlled breathing. Keep your chest forward, relax your shoulders and close your eyes. Place one hand on your chest and the other on your abdomen. Take a deep breath in through your nose for 4 seconds, hold it for 5 seconds, exhale slowly for 7 seconds. Concentrate on inflating abdomen. Repeat the cycle up to 10 times. When you are finished, keep your eyes closed and there is no problem if you prefer to lie down.

Imagine yourself walking on a path through natural places. As you walk, your body relaxes and your mind clears, more and more with each step you take. Breathing slowly, notice the weather, feel the wind, smell the air, listen to the birds, and watch the sky. Just let go and let yourself be in the moment, forget yesterday and do not worry about tomorrow.

Keep your mind on things you enjoy doing, such as swimming, fishing, or horse riding.  If you are feeling persistent negative emotions, accept that disappointment happens to everyone and do not look for the guilty. Imagine yourself in a calm, being helped by someone. Give a hug to a person or animal that was with you on this journey. Feel your inner peace. Little by little, disconnect from your thoughts.

Dicas realistas para um trabalho remoto melhor.

1. Arrume-se. Você pode escolher uma roupa confortável, mas não trabalhe de pijama.

2. Reveja o seu calendário e faça uma lista simples de tarefas estabelecendo prioridades.

3. Tente ser disciplinado e organizado, mas esteja preparado para uma rotina flexível.

4. Faça pausas, alongue-se e não descuide da sua alimentação.

5. É importante caminhar pela casa. Dirija-se a uma área diferente enquanto fala ao telefone.

6. Evite desperdício de tempo navegando nas redes sociais. Ao surgir qualquer barulho externo, coloque músicas relaxantes de fundo.

7. Não permita ser acometido pela solidão, use chamadas de vídeo para interagir com seus colegas. Estipule algum dia da semana para trabalhar em outros lugares.

8. Crie um espaço que te inspire, talvez com plantas e animais. Você deve lembrar-se que precisará de um local privado para as reuniões, sem animais.

9. Considere investir em móveis ergonômicos que te trarão conforto e equipamentos que serão úteis para a realização de reuniões.

10. Ao final do dia, recompense a si próprio. Faça uma automassagem e respire fundo por algumas vezes.

Realistic tips for better remote work.

1. Get cleaned up and changed. You can choose to wear what might be comfortable clothes, but do not work in your pyjamas.

2. Review your calendar, and then create a simple to-do list to stablish priorities.

3. Try to be disciplined and organised, but be prepared to be flexible.

4. Take breaks and stretch your muscles. Do not forget to eat healthy lunch.

5. It is important to take a walk around home. Try to move away to a separate area while chatting on the phone.

6. Avoid wasting time on social media. If you hear some noise from outside, just turn on background relaxing music.

7. To avoid feeling isolated, use video technology to connect with your colleagues. Set aside one day a week to work in other places.

8. Create a workplace that inspires you, maybe by adding plants and having pets. You should remember that you will need a private area for meetings without pets.

9. Consider investing in ergonomic furniture to feel comfortable while working and also equipment to be useful in meetings.

10. Reward yourself at the end of the day. Do a self-massage and take some deep breaths.

CONSTRUA FORÇA EMOCIONAL DIARIAMENTE.

Repare se você fez uma autoanálise ou autocrítica. Você citou mais aspectos negativos ou positivos a seu respeito?

Autoanálise – Enxergar nossas falhas é essencial para nos tornamos fortes. Quando queremos crescer, precisamos enfrentar nossos medos e encarar a verdade.

Autocrítica – Foque sua energia sobre as coisas que você pode controlar, e não se cobre tanto. Ao nos esforçarmos para alcançar pequenas ou grandes metas, é preciso ter paciência. Seja gentil consigo mesmo, não puxando toda a culpa para si próprio.

Build strong emotional intelligence DAILY.

Look inside yourself and then write a paragraph describing your attitudes during the day. -> <- Mention the factors that made your day good or bad.

What was the biggest challenge you faced today? -> <- Were you able to overcome? In case the answer is no, pretend that the challenge occurred to someone else and give advice to the person.

If someone said something about you, please take this into consideration. -> <- According to what was said, do you agree or disagree? What is the reason for that?

Have you learned something new? If yes, please describe how you felt about the process. If not, please specify what things you would most like to learn. -> <- What benefits can you obtain from this learning?

Are you feeling overwhelmed with work demands? If so, think about the main reason for that. -> <- How about trying different approaches? Mention the first approach you can take.

Were you mad at someone? Who was this person? -> <- Have you ever done anything similar to someone? If so, try to have more empathy. If not, simple try to draw a line between you two.

Notice that you can be done a self-analysis or self-criticism. Have you analysed more negative or positive aspects about yourself?

Self-analysis – Admit failures are essential to become mentally strong. When we decide to pursue personal growth, we have to face our fears and face the truth.

Self-criticism – Focus your energy on things you can control and stop being so hard on yourself. Whether we are striving for small accomplishments or great achievements, we should be patient. Be kind to yourself and stop blaming yourself for everything.

Mentalize seus alvos.

Keep your targets in mind.

What would you like to achieve? Write down your answer.

Imagine yourself conquering your target, without fear. Think about all the details.

What is missing from your goal achievement? Write down your answer.

Draw your desired target even if you find it almost impossible, you can find something. 

Have the willpower to accomplish every single one of your goals, don’t be discouraged.

Set realistic goals and focus on yourself not others.

Set deadlines and meet them. Never give up.

Take action and get over your fear. Notice your body posture; it reveals a lot about you.

Seja aquele que se esforça para ajudar outros.

Be the one everyone can count on.

Collaborative effort produces achievement! Pelicans live in flocks and they are all able to succeed by working together to hunt fishes.

Alone we can do so little; together we can do so much! The heron went out to hunt alone, but without success, and ended up letting the older heron chick killing the other heron chick to ensure the survival of at least one of them.

Planeje-se para obter sucesso.

Plan to be successful.

– They will never reach their destination being so lazy.  Well, here I go…

– We are going to have a safe journey. It is all well-planned and our friends will give us support.

 – I am not gonna ask for help. I am looking for another way to get there.

– This is such a difficult journey!

– So this is how it ends.

– Come this way. We are almost there!

Compreenda seus pontos fracos, reconheça seus limites e ajuste-se positivamente.

You should understand your weaknesses, recognise your limitations and make positive changes.

Sadness – Feeling sad once in a while is inevitable to feel, so cry if you need to, but avoid the temptation of self-isolation.

Disappointment – Everyone will be disappointed somehow in life, but escape from frustration by not focusing on unrealistic expectations.

Repentance – We all make mistakes and we can fix them. The way we can turn them around determines if we choose to have the right attitude

Jealousy – Excessive jealousy can be destructive to relationships. It is essential to improve self-esteem.

Disgust – Repulsion of harmful things is a good sign. Disgust also helps to recognise when distance from toxic people is needed, but it does not justify mistreating them.

Anger – It is related to our necessity of being valued. Take steps to calm down before hurting someone.

Fear – It helps us identify dangerous situation. We should overcome fears that stop us from moving forward.

Anguish – It is a result of severe pain or distress. Make effort to replace negative thoughts and get rid of resentment.