Learning to Rise During COVID-19 with Dare to Lead by Dr. Brené Brown

We’re all experiencing a new normal – both in grieving our past lives, prior to February 29, 2020, and in finding a new way forward. The psychological effects of COVID-19 have been devastating for our society.

Since March 1, 2020, our global environment has changed due to COVID-19. CBS anchor Gayle King says, “I feel emotionally drained. I feel spiritually drained. I think a lot of people are feeling this during this time.”

The second order of effects of COVID-19 include disruption of family routine, social distancing, isolation, loneliness, layoffs, job loss, exposure to extreme stress, and moment by moment digestion of knowing that more than 2 million people across the globe have COVID-19 exposures and that there are more than 180,000 deaths globally. These are all anxiety provoking.

Learning resiliency skills during and after a major event such as COVID-19 is not easy. Modern neuroscience tells us that we experience physical, social, and mental threats, all with the same intensity.

However, in this light, our rising skills are ever so imperative. Author Dr. Brené Brown says that gaining skills in rising up enable people to take risks and jump into the vast unknown. Learning to rise is a three-part process: “the reckoning, the rumble and the revolution.” People are emotional beings. When you react emotionally to something, you can move forward by becoming curious about what you feel and why. Tune into your mind and body’s reactions, such as an increased heartbeat, a dry mouth or ruminating thoughts.

Let’s take a closer look at the three steps to Learning to Rise:

  1. The Reckoning: Our reckoning during COVID-19 is being in a situation where our emotions run high. We find that our physiology is taking over our thinking, and logic and behavior are not present. The key to the reckoning is being aware, present, and conscious that something has gotten a hold of you. Next, it’s time to get curious about it. For instance: I’m in a lot of pain, feeling really vulnerable, my stomach is in knots, feeling like I am paralyzed, want to punch something, or I need to get away and run from this situation (freeze, fight, or flight). This step can be hard because most tend to blame others or outside circumstances.
  2. The Rumble: Brown describes how people “offload” emotions onto others instead of reckoning with their feelings. They tamp down their emotional reactions until one small comment or action sparks an out-of-proportion outburst. Or, they get angry, place blame and make excuses. Rumbling is stepping into the story, owning it and taking it to the mat! Rumbling typically includes the story we make up absent of data. Consequently, it’s usually based in fears and insecurities. These evolve into conspiracy theories. Conspiracy theories can often contain confabulations. Brown defines this as a lie told honestly. We replace missing information with something false that we believe to be true. This shows up at work when we share what we believe is factual information, but it’s really just our own opinion. Brown encourages us to write our SFD (shxxx first draft) to start an interruption. It’s a simple way to notice your story while being in your story. To put rising skills into practice, start with:
      • “The story I’m telling myself…” or “The story I make up…”
      • Write it down!
      • There are a whole host of follow-up questions that Brown outlines as the Story Rumble process. The most challenging question is: “What more do I need to learn and understand about myself?”
  3. The Revolution: According to Brown, the revolution is all about claiming authorship of our own stories and lives. It’s about taking off the armor and rumbling with vulnerability, living in our values, braving trust with open hearts and learning to rise!

As we move to gain control of our lives through building, deepening, and strengthening our resiliency skills, we practice mental endurance and model resilient behaviors for our communities and families. By doing that we embrace Daring Leadership. I Dare You to Lead.
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Terri L. Williams
Senior Consultant, Corporate Class, Inc.
Dare to Lead Certified Facilitator

5 Tips on How to Deal with Uncertainty and Stay Present

By Corporate Class Inc.

Have you ever heard the saying “don’t let the future steal your present?”

Learning how to deal with uncertainty can be challenging, particularly when facing various concerns like health, finances, and career stability. Our minds can easily get distracted by worrying or feeling anxious about things that we “think may happen” in the future. This impacts our overall mental and emotional well-being and our ability to make effective decisions in all aspects of our lives, which will help our future. It’s understandable to feel uncomfortable during uncertain times, yet practicing gratitude can help us feel comfortable as we navigate through challenges with resilience, compassion, and a steadfast routine. Here are some tips for how to deal with uncertainty at work or at home by fostering present-moment awareness and enjoyment.

Try these five tips to help you stay in the present moment:

1. Conduct a “What if?” Cleanse for Mental Clarity

The phrase “What if?” holds significant power, often leading to self-created narratives about future events that fuel worries and anxieties. Left unchecked, these thoughts can undermine confidence and hinder present-moment awareness. Replacing “what if” with “I can” or “I will” helps regain control and bolster mental health. For instance, instead of “What if I lose my job?” try “I will take proactive steps to improve my skills and find new opportunities.” This shift in mindset allows for acknowledgment of concerns while empowering action and focusing on what can be controlled in the face of uncertainty.

2. Practice Mindfulness for Improved Wellbeing

Practicing mindfulness means being more in tune with your thoughts and emotions and recognizing what your body needs. Focusing on your breath will draw you back to the present moment. This enables you to express your thoughts and emotions effectively, helping you manage these feelings and reduce uncertainty. Listen to what your body is telling you and give it what it needs. If it is feeling run down, rest. Maybe you need fresh air or a glass of water.

3. Embark on a Digital Detox for a Refreshed Mindset

In today’s digital age, where constant connectivity and information overload prevail, taking a break from screens can alleviate the uncertainty caused by the overwhelming influx of data and constant stimulation. Embarking on a digital detox means giving yourself time away from phones, tablets, and computers and limiting exposure to news to refresh your mindset. Instead of scrolling through social media or binge-watching shows, try activities like meditation, spending time outdoors, or enjoying hobbies. This break can help reduce stress and anxiety, improve focus, and improve your mental well-being. Use this time for self-care and building resilience, focusing on activities that recharge you and bring you joy.⠀⠀

4. Recognize and Feed the Senses⠀

In uncertain situations, finding ways to cope is crucial. Utilizing your five senses can be a powerful tool to ground yourself in the present moment. When your mind wanders, take charge by asking: What do I hear? Taste? Feel? See? Smell? This practice helps you acknowledge reality, steer your focus away from rumination, and remind you of the importance of what’s happening right now.

5. Create a “Remain in the Moment” Reminder⠀

Creating a reminder for yourself can give you the nudge you need to get back to the present moment.  Whether it’s a sticky note on your desk or a gentle alarm on your phone, this prompt serves as a gentle nudge to stay mindful amidst life’s distractions. Pausing to take a deep breath and re-centring yourself whenever you encounter a reminder can help anchor you and bring you comfort. This practice allows for greater clarity of thought, improved emotional regulation, and improved overall well-being. By consistently reinforcing the importance of being present, this simple yet powerful reminder becomes a guiding beacon in navigating the complex part of life.

Ways to Deal with Uncertainty: Psychologist Insight

When faced with uncertainties, psychologists advise people to avoid dwelling on the past or fixating on the future, as it can undermine resilience. Prioritizing the present moment is crucial. Ways to manage uncertainty include relaxation techniques, mindfulness practices, positive activities, and connecting with nature. Embracing the now empowers people to manage uncertainty with clarity and inner strength. Remember, seeking support from someone you trust or professional help can be beneficial in overcoming difficult situations and learning how to deal with uncertainty.

Get Present. Pause. Connect.

Wherever you are be all there. ~ Jim Elliot