Suren Samarchyan’s Post

The best solutions are often elegantly simple. Learn more about Suren’s “Walk & Talk” approach to bust loneliness. Glad to have been part of these conversations! ❤️ Stay tuned, follow this initiative.

Wakeful nights led to my burnout in 2016 The room was pitch black, well tempered, yet when my head hit the pillow it was impossible to fall asleep. My thoughts shot through my brain like machine gun bursts. Science says the lack of adequate sleep can significantly accelerate the downward spiral of burnout. Here's how: 1) The Brain on three Tequila shots:  When you’re sleep deprived your brain doesn’t work well. The attention span is the one of a rabbit on speed. You can’t hold on to a thought or two. Plus you make bad decisions — too impulsive. When I can’t perform tasks efficiently and effectively, I get highly stressed and frustrated (but probably that’s just me.) — 2) Mood takes a Rollercoaster ride I felt that I overreacted to minor issues. Little things got me stressed and I felt overwhelmed with tasks I usually mastered easily. — 3) Physical health takes a Nosedive It’s a vicious cycle: one day of no exercise becomes two, becomes three, becomes a week, a month, a year. Getting back in the saddle is hard, I know. Plus I felt more cravings for sweets or fatty, salty snacks. Instead of getting more energy, I had less. ——— Here’s the thing: If you sleep badly a night or two now and then — no worries. But regular bad sleep — a nightmare. Your body’s stress response system kicks in.  Stress hormone levels e.g. cortisol are chronically elevated.  Then you feel anxious, tense, and even more stressed. ——— ONE exercise you can start tonight: Mindful Deep Breathing 1) Lay relaxed on your back. Put your right hand on your naval,  your left hand on your heart. 2) Watch your breath.  Feel into it. How your chest and belly rise and fall. Focus only on that. And on that only. 3) Double the exhales Inhale for 5. Exhale for 10. Inhale 1,2,3,4,5. Exhale 1,2,3,4,5,6,7,8,9,10. Hope that helps ——— And if you’re a founder, entrepreneur, or business owner who wants to unplug and recharge in a whole other environment, go here: https://lnkd.in/ep89T4yf Move your body. Breathe deep for better sleep. Thrive in life. — Markus ——— Hey, I’m Markus, a mindful movement and mobility coach to entrepreneurs. For the past 6 years, I've been helping founders, entrepreneurs, and business owners get strong, energized, and pain-free, so they can maximize their return on life (and business). Connect with me to find out how ☝🏻 ♻️ Please share to help others sleep better.

Stress and balance don't co-exist, we are either in one state or the other. Most often, we ebb and flow between these two states... But we can get stuck in stress (out-of-balance), so it's important that we recognize it, and do something about it, otherwise it can become a chronic condition that wreaks havoc on our brain health, mental wellness & cognitive functioning. Chronic stress causes: - Brain cells to die off (brain shrinks) - Lack of connection to our executive functions (higher order thinking) - A compromised immune system (susceptibility to colds, viruses & disease) - Reactivity, rather than responsiveness (inhibiting joy & meaning in life) - A shorter life span (yikes!) WHAT CAN WE DO? We need to keeping doing our best to return to balance by cultivating our inner state of 'homeostasis'. Here's how... 1) Awareness: We can't change what we aren't aware of, and many have unconsciously adapted to higher stress levels, without realizing it. - Listen to your body: are carrying tension or tightness? - Be aware of your breathing: is it deep and full, or rushed and shallow? - What is your sleep like: do you falling asleep easily? Do you wake up often throughout the night, do you feel refreshed when your alarm clock goes off? - How is your mood: can you access a positive attitude? Do you frequently see the cup as half empty or half full? Are you able to notice opportunities, or do you get stuck in limited perspectives? - What is your focus like: can you be present to yourself and others, can you start and complete a train of thought, a conversation, an activity? 2) Now you can Reset yourself: - Breathe - take several slow deep breaths - Get hydrated - drink some water (dehydration causes stress) - Go outside - get fresh air (a great break from tech devices) - Get movement - walk around the block (this can do wonders to refresh your perspective, and activate the learning and memory centers of your brain) - Do some Brain Fitness activities - to shift from stress to balance by activating both brain hemispheres and whole brain connection, as well as eliciting the flow of electrical-chemical communication of your brain and body and enhancing the movement of the cerebral spinal fluid so information can flow freely from your sensory system, to your nervous system to your brain. Life is a balancing act and living in perfect balance all of the time is not possible, however we can incorporate awareness and strategies that will reduce stress, support our brain health and cognitive function, and allow us to THRIVE in a more optimal state, personally and professionally. To Your Fit Brain & Fit Life, Jill 😊🧠✨ #leadership #selfmanagement #appliedbrainscience #neuroplasticity #brainfitness

You will never be unstressable. And don’t expect to snap back to “normal,” fully functional and feeling great after a holiday, after a house move, a break-up or divorce, after a member of staff eaves, when we get a new job, a promotion, take redundancy or retire. Give your brain time to intentionally recalibrate with these 6 simple techniques – each one will act as a safety signal to your brain, telling it that everything is okay and under control. ✅ REFLECT: When you reflect on positive experiences, you’ll help your brain reinforce positive thought patters and activate your reward centres: dopamine baby! Try these 3 questions: • What were my highlights? • What made me feel great? • What did I do well? ✅ ROUTINES: Routines are good, routines feed your brain’s need for predictability, but they can feel overwhelming if you try to do everything new all at once. Give yourself permission to do less! You only need to be 1% better every day. ✅ PRIORITISE: When you’re under a lot of pressure your cognitive function often includes a lot of mental “clutter” making it difficult to prioritise – prioritising using a framework like the Eisenhower Matrix can give our brain the predictability and control it craves! ✅ MINDFULNESS: Mindfulness is the fastest way to lower cortisol levels and activate your parasympathetic nervous system, that’s the opposite to the fight or flight response that’s fuelling your stress. Even five minutes of deep belly breathing is enough to recharge your brain and keep you centred. ✅ RECONNECT: The research shows we are happier, healthier and more motivated when whatever we’re doing has meaning and purpose. Finding meaning and purpose when we’re stress can be tough, spend a few minutes handwriting the answers to these journal prompts: • What is meaningful to me about this moment/choice/task/project/activity? • Which of my core values are present in this moment/choice/task/project/activity? • How will this moment contribute to my world in 3 weeks, 3 months and 3 years? ✅ COMPASSION: Self-compassion activates your brain’s caregiving system releasing those safe-signalling hormones like oxytocin quickly making your brain feel safe. Think about how you might speak to a child preparing to go on holiday, easing back into things or adjusting to significant change – with kindness, patience and understanding right? Let’s talk about stress – schedule a free, no obligation taster call today: https://lnkd.in/ex8-6k3t #stressmanagement #emotionalwellbeing #mentalhealth #selfcare #mindfulness #worklifebalance #personaldevelopment #leadershipdevelopment #womeninleadership #femaleentrepreneurs #resilience #mentalresilience #lifetransitions #mindfulliving #burnoutprevention #healthyhabits #selfcompassion #executivecoaching #productivitytips #womenempowerment

SELF CARE is really important. If you actually know me, you know that I work like a maniac to meet deadlines and surpass expectations BUT I am just as committed to Jesus time, alone time, massage time, mani/pedi time, career coach time, therapy time, peloton time, be a vegetable time, vacation time, family time, avoid my phone/computer time, free writing time (seems to be a regular in the rotation lately). One opportunity I have for self-care is sleep. I could be better about sleep but sometimes I just don't get tired and 2-4 hours is more than enough. In 2023, for an equivalent of one quarter of the year, I slept 180 hours of the recommended 720 (you know 8 hours/night). I did it for about 4 weeks each and then I went back to my normal sleep pattern naturally. I sleep more hours now that I'm an entrepreneur because I have 100% control of my time and availability. Lately I've been using naps to make up the 2-3 hours. ⭐ LISTEN ⭐ If you haven't already done so, get in the habit of engaging in self care and assessment. It doesn't make sense to run yourself ragged for anyone or anything because the ragged version of you cannot do much efficiently. Here are a few ways to engage in self-care when you feel like you don't have control of your time on any given day: 🎯 Start a morning ritual: doesn't matter what, as long it's something you prioritize getting done every morning and it will energize you. 🎯 Schedule breaks each day: I recommend 2 longer ones, but I've done 4-6 short breaks on days when being unavailable for longer than 10 mins is not feasible. 🎯 Block some time each week to engage in self-care: I have a weekly 90-min massage that is a non-negotiable. 🎯 Block time as often as necessary for mental health checks. 🎯 Exercise: walking to the bathroom or kitchen doesn't count. 🎯 Schedule quiet time with yourself or God to reflect about anything you think needs your undivided attention. 🎯 Prioritize sleep: we all need it. Some us a lucky to not look like our sleep habits but our bodies need sleep to rejuvenate. Hope this helps someone today 😊

I'VE SPOKEN WITH MANY CEO'S OF BOTH CORPORATE COMPANIES AND COMMUNITY ORGANISATIONS TO KNOW HOW THEY OFTEN FEEL AT THE END OF ANY ONE DAY IN WORK. SPENT! We all have a responsibility to look after ourselves at work and whilst mental health provision in the workplace is improving for some, there are many hidden stressors that can prove hard for us humans to identify. That is, until we are educated about how we breathe at work. What!? Are you having a giraffe?!? I know but, have you ever sat on a beach or holiday location not angry, emotional or triggered by anything or anyone? Nice feeling eh. That is driven by how you are breathing. Science tells us this. The point about the breath being your 'anchor' is that it's a way of re-balancing how you feel. If you check in with yourself daily and are honest with yourself, if you are being negative in many of your feelings, ask yourself why. This state has an impact on your physical health and your immunity. We cannot separate the two. Without an awareness of this, that's a hidden stressor. Yes you can blame others but there are tools to help you make sure you don't absorb other people's moods/behaviours, etc. BTW, often, it's not about others. It's about you and your attitude and what's driving it. One of those 'tools' i referred to above is the breath and breathwork. Having an awareness of your daily inner chatter is huge because going back to your holiday mood...you're actually in what's known as equanimity whilst on annual leave. Don't think of equanimity as chilled but rather, as 'composed' especially in potentially stressful situations. How can you replicate that beach mood in work? This is the power of the breath. There is enough empirical evidence now being written about the breath in leading business periodicals, especially in the States, speaking of how the breath can eliminate you feeling 'spent' most days as a leader. Dysfunctionally breathing daily at work, via mouth and chest is your biggest hidden stressor. It can also ruin your sleep performance. The video extract is just one small hack as part of an extensive list of measures you can take to avoid feeling stressed to hell/hugely overwhelmed daily. Reach out and we can arrange for me/my team to share more with you for your and your own team's awareness too. As a reminder from the video, avoid that temptation to inhale then type into your tech every time you use it. Even if it’s a very positive message to respond to, typing on the inhale is a (albeit hidden) stress response. For more info and to meet up, nudge me via [email protected] #breathe #buteyko #sniffsighyawn #breathingtechniques #breathwork #breathingreeducation #stressmanagement #overwhelm #workplacewellbeing

Post Event Stress “PES” may or may not be a new phrase in your vocabulary, but member Sarah Reuter shares her thoughts about what it feels like to experience it. You and your team did it! The event you pulled off was wildly successful. But it didn’t come without an array of wildfires, sleepless nights, a deep dish serving of anxiety and tension knots the size of ping pong balls that now take up residence throughout your back, neck and shoulders. All the energy and countless hours leading up to showtime were well worth it but there’s one big elephant in the room. It’s your emotions and quite possibly those physical manifestations that you’re not giving yourself space or time to actually FEEL and HEAL. The thrill is over and your tank is now completely empty. But the show must go on, right? Unfortunately, this is the unhealthy cycle we all know and have experienced in the world of hospitality and events. So how do we create change? It starts with YOU, especially if you lead your team! It starts with checking in with ourselves and becoming acutely aware of our own emotional wellbeing. When we know and accept that our brains and bodies are going to exert the maximum bandwidth allowed for an upcoming program, that is our cue to replenish our tanks before diving into the next big project. Personally, meditation has been the greatest tool I could possibly ever have in my toolkit as an #eventprof, mother, speaker, mentor, and consultant for companies who are looking for ways to elevate experiences. It’s allowed me to observe my thoughts and emotions, release stress and anxiety, and create new neural pathways which help me continue to share infinite possibilities and ideas for our clients. It’s allowed me to regulate my nervous system and has become my daily dose of natural medicine. If meditation doesn’t intrigue you, then ask yourself: what brings you joy or relaxation? Ask yourself how you can begin to be more proactive in self-care rituals and practices and schedule those to occur immediately after your next big event or project. Here are a few ideas:  Take a day off and give your team the day off  Get outside in nature  Take a bath with Epsom salt to detox and relax  Schedule a massage  Exercise and move your body  Schedule a manicure or pedicure  Treat yourself to a nourishing meal out  Sleep, nap and rest If you’re reading this and saying “I don’t have time to do any of that,” then your only choice is to make time. Or, you can continue to choose the rinse and repeat cycle that will eventually lead to more stress, knots and burnout. So, tell us in the comments: do you have a post-event self-care practice? What types of activities do you enjoy? #eventmindsmatter #selfcarematters #emotionalhealth #humansustainability

Insomnia: 10 Unusual Causes and 10 Unusual #Tips to #Overcome It + #links to My Favorite Sleep Videos! Ironically, I'm writing this post at 2 AM. But, let's dive in...😁 ______________ 🤨10 Unusual Reasons Why You Might Not Be Able to Sleep: 👨👨👦 If your parents had insomnia, you're twice as likely to have it. This is due to both genetics and learned sleep habits. 🗓️ Different sleep schedules on weekdays and #weekends can cause "social jet lag," disrupting your body's internal clock. 🍩 A #diet high in refined carbs (like sugar and white bread) can increase the risk of insomnia by causing blood sugar spikes. 🛏️ Using your bed for activities other than sleep (like watching TV or working) can make your brain associate it with being awake. 😷 COVID-19 survivors, especially those who had severe cases, have a higher risk of insomnia due to the virus's impact on the nervous system. 📱Using smartphones and other #devices before bed can disrupt melatonin production. The blue light tricks your #brain into thinking it's daytime. 😨 People with insomnia can become obsessed with the idea of sleep, worrying too much about how much they're getting. This is called "insomnia phobia." 😤 Recent studies show that people with low self-control and high intolerance for uncertainty are more likely to have insomnia. 👂 Some people have "misophonia," an extreme sensitivity to sounds. Even quiet noises like clocks ticking can keep them awake. 🚇 In New York, there's a phenomenon called "subway zombie syndrome," where people with chronic insomnia fall asleep for seconds while standing or walking in public #transport. 💲Interestingly, lack of sleep significantly impacts the global #economy. In the #US., insomnia costs about $411 billion annually, over 2% of the country's #GDP. ______________ 😴10 Unusual Methods to Help You Fall Asleep: 🫁 The "4-7-8" breathing #technique: Inhale for 4 seconds, hold for 7, exhale for 8. Repeat 4 times. 🛌 Limit time in bed to improve sleep quality. Gradually decrease bed time and stick to a consistent sleep schedule. 🍌 Drink banana peel tea before bed. It's rich in sleep-promoting amino acids and minerals. 😌 Body scanning: focus on #relaxing each body part from head to toe to activate the parasympathetic nervous system. 💡Control light levels, especially in the evening. Use warm, dim lighting before bed. ◻️ Use a weighted blanket to create a sense of #security and reduce #anxiety. 📓 Keep a #journal before bed to calm your #mind. 🪻Use lavender oil on your pillow or in a bath to improve sleep quality. 📵 Avoid screens an hour before bed. The blue light can suppress melatonin production. 🎧 Listen to calming #music or nature sounds before sleep to relax your mind and body. 😌I'll share what works for me: https://lnkd.in/eENFTN6W https://lnkd.in/ehvu_vDm https://lnkd.in/epP-hr-Q 📬Please share your #feedback if you listen to these. 🤫What helps you sleep best?

In a world that often glorifies perpetual productivity, intentional pauses can serve as essential moments for reclaiming our time, energy, and sense of self. Recently, a convergence of stressors – the demands of entrepreneurship, the intricacies of hormonal fluctuations aka perimenopause, and the relentless f#%kery going on in the world right now– it frankly had me feeling overwhelmed and depleted. Layer on the absence of sunlight -a touch of Seasonal Affective Disorder (S.A.D.)- and no plans to get away - created a perfect storm. In the midst of this turmoil, I recognized the urgent need not just for a break, but for a time to intentionally let myself feel all the feels, process them and extract any wisdom I needed to explore, a deliberate pause to recalibrate and realign. It eventually took 3 days of completely disconnecting from work and obligations to get through to the other side. At first, it felt uncomfortable – almost indulgent – to step away from my responsibilities. But as the days unfolded, I discovered the profound healing power of intentional rest. I sought solace in nature, immersing myself in the sunlight and serenity of the outdoors. I allowed myself to experience the full spectrum of emotions, acknowledging the challenges I faced without judgment. As per my usual, I also turned to natural solutions to combat the effects of S.A.D. Prioritizing exposure to sunlight, even during cloudy days, incorporating mood-boosting foods rich in omega-3 fatty acids, such as fatty fish and flaxseeds, into my diet and embracing mindfulness practices like meditation and deep breathing to foster emotional resilience. Facing my struggles head-on, I delved into Transformational Breathwork to further release pent-up emotions. And in my quest for renewal, I intentionally sought out support and nature, coupled with tools to recalibrate my mind, body, and spirit.  Despite my historical tendency to self medicate with emotional eating or other vices, going through the process this way, kept me responding in a healthy way vs reacting and soothing. So here's to honoring the value of intentional breaks – not as a luxury, but as a necessity for our well-being. Whether it's three days or just a few hours, let's make time to rest, recharge, and reconnect with ourselves. After all, it's in these moments of pause that we find the strength to keep moving forward. 💫 #FreeDays #MindfulPause #SelfCareJourney And amidst the challenges of Seasonal Affective Disorder (S.A.D.), how do you navigate the winter blues? I’d love to hear your strategies for finding light in the darkest of seasons.

Post Event Stress “PES” may or may not be a new phrase in your vocabulary, but member Sarah Reuter shares her thoughts about what it feels like to experience it. You and your team did it! The event you pulled off was wildly successful. But it didn’t come without an array of wildfires, sleepless nights, a deep dish serving of anxiety and tension knots the size of ping pong balls that now take up residence throughout your back, neck and shoulders. All the energy and countless hours leading up to showtime were well worth it but there’s one big elephant in the room. It’s your emotions and quite possibly those physical manifestations that you’re not giving yourself space or time to actually FEEL and HEAL. The thrill is over and your tank is now completely empty. But the show must go on, right? Unfortunately, this is the unhealthy cycle we all know and have experienced in the world of hospitality and events. So how do we create change? It starts with YOU, especially if you lead your team! It starts with checking in with ourselves and becoming acutely aware of our own emotional wellbeing. When we know and accept that our brains and bodies are going to exert the maximum bandwidth allowed for an upcoming program, that is our cue to replenish our tanks before diving into the next big project. Personally, meditation has been the greatest tool I could possibly ever have in my toolkit as an #eventprof, mother, speaker, mentor, and consultant for companies who are looking for ways to elevate experiences. It’s allowed me to observe my thoughts and emotions, release stress and anxiety, and create new neural pathways which help me continue to share infinite possibilities and ideas for our clients. It’s allowed me to regulate my nervous system and has become my daily dose of natural medicine. If meditation doesn’t intrigue you, then ask yourself: what brings you joy or relaxation? Ask yourself how you can begin to be more proactive in self-care rituals and practices and schedule those to occur immediately after your next big event or project. Here are a few ideas:  Take a day off and give your team the day off  Get outside in nature  Take a bath with Epsom salt to detox and relax  Schedule a massage  Exercise and move your body  Schedule a manicure or pedicure  Treat yourself to a nourishing meal out  Sleep, nap and rest If you’re reading this and saying “I don’t have time to do any of that,” then your only choice is to make time. Or, you can continue to choose the rinse and repeat cycle that will eventually lead to more stress, knots and burnout. So, tell us in the comments: do you have a post-event self-care practice? What types of activities do you enjoy? #eventmindsmatter #selfcarematters #emotionalhealth #humansustainability