Evolve Resources for Root Strength, 1st Edition
Resources
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Student Resources on Evolve
- Links to YouTube videos, films, TED talks, and related websites
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About the Author
Preface:
Who is this Book for?
How can you use this book?
Part I: Identifying via the Research
CH 1. Introduction: Humans First, Caregivers Second
Human First
Caregivers Second
The Fallout of Burnout
Why it Matters
Root Strength: Sense of Coherence and Congruence
Vision for a Deep-Rooted World
Spirituality in the Roots
The Journey Ahead
Making the Most of The Journey
Practices are not Prescriptions
CH 2. What Does it Mean to Thrive?
Engaging in Thriving
The Meeting of Human Needs as a Precursor to Thriving
Congruence: Reconciling Our Real Versus Ideal Selves
Weaving in the Science of the Heart
Strengthening Practice: Cultivating Social Coherence
The Dance: Navigating Obstacles to Congruence
Role Transitions.
A Hidden Curriculum that Promotes Incongruence
Not Knowing Our Self
Digging Deeper into Sense of Coherence and Thriving
The Journey Ahead
CH 3. Stress
Where Does Stress Come From? How Does Stress Work?
Biologically, the stress response works like this:
Empathy and Vicarious Trauma: Hurt Too Close to Home
Attuning Practice: Empathy and Me, Harmful or Helpful?
Strengthening Practice: Escaping the Empathy Trap
Emotional Labour in the Workplace: Fake it till you Can’t Take It?
Attuning Practice: Deep Acting with THAT thing that makes your Heart Sing
Effort-Reward Imbalance: Not Worth the Effort
Workplace Hostility: Eating Our Young
Shame: When We Don’t Measure Up
Perfectionism: The Pressure to Perform
Homogenization: No Snowflakes Allowed
Physical Violence: A Disturbing New Normal
Heavy Workloads: Too Busy to Breathe
Impacts of Chronic Stress
Burnout
Deflated Morale
Taking Personality into Account
A Recap
PART II: Identifying and Reframing via Intuitive Intelligence
CH 4. Assessing Root Strength and Stability
Attuning Practice: How are your Roots?
Attuning Practice: Connecting Emotional States with Congruence
Attuning Practice: Incongruent Tendencies
Strengthening Practice: Developing Awareness through Mindfulness
Clearing Practice: Chakras
Aligning Practice: Dropping in to Set a Goal/Intention
The Journey Ahead
CH 5. Nurturing Congruence with Self-Compassion
Unconditional Positive Regard in Relationships
Requirements, Qualities, and Facilitators of Unconditional Positive Regard (UPR)
The Power of Self-Compassion
Brain Chunking: Helpful or Harmful?
Emotional Management at Work
Mindful Super Powers: The Necessity of Curiosity and Self-Compassion
A Fresh Look at Self-Care/Self-Kindness
Attuning Practice: Relating to Self-Compassion
Attuning Practice: Self-Kindness Assessment
Strengthening Practice: Take a Self-Compassionate Break
Strengthening Practice: Body Scan Strengthening Practice
Clearing Practice: Dealing with bodily tension – Softening into Sanctuary
Attuning Practice: A Meeting with your ‘Real’ Self
Strategies to Remember our Essence
Strengthening Practice: What do you ‘Really’ Desire?
The Journey Ahead
CH 6. Navigating Stressors: Managing the Weather
Recognizing the Fight-Flight-Freeze Response
Stress Busters
Reversing Chronic Sympathetic Response
Interrupting Fight and Flight via Breathing Techniques
The 4-7-8 technique
The 4x4 technique
Breath of fire
Sighing
Breath counting
Working with the Freeze Response
Clearing Practice: Interrupting the Freeze Response
Cortisol Lowering Activities
Forest bathing
Emotional Freedom Technique (EFT)
Sustained stretches
Shaking it off with self-induced tremors, intense bouts of exercise or dancing
Exercise
Acupuncture
Aromatherapy with massage
A Warning on Using Humour to Manage Stress
The Disconnected Self
Substance Use: Using to Escape or to Heal?
Soaking in the Inner World: Moving through the Layers
Attuning Practice: What soil are you growing in? From Enculturation to Emancipation
Clearing Practice: Managing Thoughts and Uncomfortable Emotions
Emotional management
Clearing Practice: "Shake it Off" or "Stretch it Out"
Navigating Hostility/Horizontal Violence among Co-workers
Attuning to Self
Clearing Practice: Coping with Bad Weather
Strengthening Practice: Finding Sanctuary in your Roots
Strengthening Practice: Generating Unconditional Positive Regard
Strengthening Practice: Using Music to Stir and Deepen
Strengthening Practice: Reconnection to the body
Clearing Practice Tip: Using ‘I’ Statements
Attuning Practice: Distinguishing Signal from Noise
Desire as Signal, Obligations as Noise
Grounding and Centring through Heart Breathing
The Journey Ahead
CH 7. Sense of Coherence and Mindfulness: Deepening Roots through Re-orientation
Sense of Coherence and Mindfulness
Judging the Judger
Gravitating to activities and substances to cope
The Science of Mindfulness
Mind over Body: The Healing Power of Mindfulness
Training the Brain to be Mindful
Attuning Practice: Observing the Breath
Making and Breaking Habits/Rituals
Attuning Practice: Creating a Habit/Ritual
Attuning Practice: Breaking Habits with Mindfulness
A Mindful Meal
The Raisin Exercise
The Why and How of Meditation Practice
Technology: Supporting Mindfulness
Mindfulness Tools: Neurofeedback and Binaural Beats
Attuning Practice: Awareness through Mindfulness
Strengthening Practice: Mindfulness in a Pinch
Strengthening Practice: Improving Concentration with Breath Counting
Strengthening Practice: Improving Restraint by Working with Discomfort