Feel-good mental hacks
Metropol deputy editor Tamara Pitelen shares insights from mental performance coach Paula Rule.
Recently, Metropol editor Nina Tucker and I attended a women’s networking breakfast hosted by Inspire Me Women. The guest speaker was Paula Rule, a mental performance coach from The Mental Edge, who helps women – from athletes to business leaders – “get out of their own way.” High-performing women, says Paula, are particularly vulnerable to burnout because of the pressure they put on themselves. Her philosophy is: perform at your best without it costing you the rest. Here are two practical hacks she shared.
Smile at the sky
Our body language both reflects and influences how we feel. When we’re stressed or discouraged, we naturally slump, look down, and close ourselves off. The hack is to assume a pose associated with feeling strong or confident, until we really do feel like that. It’s why rugby union player Damian McKenzie always smiles just before he kicks a conversion. He’s intentionally building out his mental state, says Paula.
One way to experience the power of body posture is the ‘smile at the sky’ technique. Give this a try: Lift your face upwards to the ceiling or sky. Smile. The biggest smile possible. Now, try to think negative thoughts. Keep smiling. Next, look at the ground. Stop smiling and try to think negative thoughts. Notice how much easier it is to have those negative thoughts when you’re looking down.
The upshot? Keep your head up. Literally. Just five degrees above the horizon will impact your mood. Your chest opens up, your shoulders go back, and a smile comes more easily.
Maybe this physiological wiring is where the phrase ‘keep your chin up’ comes from.
Change your state
If you’re feeling flat, don’t wait until you feel motivated. Action comes before motivation. Spend 60 seconds doing something that quickly shifts your physical and emotional state. Dance in the bathroom, stand barefoot on the lawn, splash cold water on your face, look up at the sky, text someone a thank you, write down three things you’re grateful for, shake out your hands, arms, and legs as if you’re shaking off water, do 10 squats or star jumps.
The biggest takeaway? Think incremental shifts and daily practice. If you’re feeling five out of 10, dance in the kitchen until you’re at six or seven. It’s the small tweaks that help us build mental resilience.
