Dr. Simone’s Mind Space

Routines to success

Routines are key to a successful, healthy life. Especially, during a year with so many disruptions of our daily lives.

If you aim to change your daily habits, do small adjustments. Focus on small  daily routines rather than major changes. Rather do a 5min exercise everyday, than once a week for an hour, continuity is crucial.

 

A) Start with a daily 5min exercise plan that you’ll be able to power though.

B) Short 5min everyday exercises build self-confidence, as you’ll actually able to achieve the set goal.

C) Achieving your set goals make you feel better.

D) Well-being positively impacts your mental and physical health, and boosts your immune system.

 

#podcast #research #performance #leadership #coaching #corporate #success #passion #routines #success #exercise #mentalhealth #sport

#covid19 #womenentrepreneurship #drschwankinsights #drsimonesmindspace #psychology  #zurich #switzerland

 

@drschwank

Optimal Performance

We all strive for optimal performance, to find the ideal balance of work and passion for life. But how can we achieve our goal for optimal performance?

 

First step: identify the barriers that keep us from living the most optimal life. Barries can be mental, relational, environmental, physical.

 

Second step: initiate a process of removing these barriers that hinder you from success. This is a challenging journey, with backlashes, disappointments, failing to succeed, repeating mistakes over and over again, but essential to move ahead and eventually succeed.

   

Third step: visualize your success and follow your passion. Visualization and imagination can increase your chances for success.

 

Fourth step: highlight your abilities, develop and strengthen your skills and apply peak-performance training to aline mind and body for optimal performance.

 

 

Emphasize on the importance to remain a passionate leader in a very competitive global environment.

#podcast #research #performance #leadership #coaching #corporate #success #passion #success

#covid19 #womenentrepreneurship #drschwankinsights #drsimonesmindspace #psychology  #zurich #switzerland

 

@drschwank

New year and new hope

“Seriously 2020 WTF” I read the other day and yea, it’s pretty accurate. Even if I consider myself incredibly lucky to have been able to celebrate our wedding with International guests from around the world in January 2020 in the Swiss alps.

A new year is approaching and time to reflect over 2020. As a scientist, the vaccine brings hope, admiration, and fascination for colleagues in the labs.

If I’d take the vaccine, YESSSS, I wish I’d be first in line.

 

#podcast #research #covid19 #vaccine #seriously2020WTF #newyearnewhope #publichealth #mentalhealth #womenentrepreneurship #drschwankinsights #drsimonesmindspace #psychology  #zurich #switzerland #stockholm #sweden #pfizer #biontec #moderna #astracenica #karolinskainstitutet

 

@drschwank

@karolinskainstitutet

Screen overdose

Around the world people are glued to their screens, for work, hobbies, social life, staying connected with family and friends. A “scrinification” of our lives occurred. These unlimited hours we spend in front of screens are exhausting and neither our brain nor body are made for it. Humans are meant to interact face to face and move around.

 

How to detox your screen day?

 

1. Start your day with physical activity, if possible outdoors. Don’t jump out of bed and straight turn on your computer.
2. Set an alarm on your phone to take breaks, “fika” what it’s called in Scandinavia. Be an example for your colleagues at work and show them that breaks increase productivity.
3. Spend your lunch break and dinner OFF the screen. As you’ve used to walk to get lunch, keep that welcomed break at take a walk.
4. Plan an OFF screen physical activity or ON screen class where you’re primarily listening.
5. Alternate your position, work standing, then sitting, then standing again.

#podcast #research #screenoverdose #scrinification #screentime #mentalhealth #remote #coaching #corporate #performance #physicalactivity #covid19 #womenentrepreneurship #drschwankinsights #drsimonesmindspace #psychology  #zurich #switzerland

Motivation?

Motivation is a term used in such a lot of ways, that it has become less relevant to its original definition. We can differentiate intrinsic and extrinsic motivation. The two are defined by their drive and goal being internal or external values to achieve.

 

So what is intrinsic motivation? Intrinsic motivation is an inner drive and satisfaction with the act we’re doing. We’re one with our activity, we’re in a state of flow. When in a state of flow, we forget about what’s happening around us. We’re absorbed by the task. Intrinsic motivation is a very productive and creative state.

 

How about extrinsic motivation? External factors such as status, rewards, compliments, but also punishment drive people to act in alliance with extrinsic motivation. It isn’t creative, it’s prone to disappointment, anger, sadness, if one can’t achieve the aspired external goal.

 

In order to achieve our full potential, it’s crucial to find a profession, but also teach students in school, universities to emphasis on intrinsic motivation. The more people follow their passionate, the better their mental and physical well-being.

As parents, focus on supporting your child’s passion, rather than emphasizing on good grades, or status in school.

 

#podcast #research #motivation #flow #intrinsicmotivation #extrinsicmotivation #coaching #corporate #performance

#covid19 #womenentrepreneurship #drschwankinsights #drsimonesmindspace #psychology  #zurich #switzerland

 

@drschwank

Stress

Stress

 

Stress affects us all. You may notice symptoms of stress during busy times at work, when managing your finances, taking care of children, or when coping with challenging relationships. Stress is common and everywhere. A little stress is OK - some stress is actually healthy - too much stress however impacts your body both mentally and physically.

The first step to controlling stress is to know the symptoms of stress. But recognizing stress symptoms may be harder than you think. Most of us are so used to being stressed, we often don't know we are stressed until we are at the breaking point.

 

What Are the Symptoms of Stress?

 

Physical symptoms: Headaches, upset stomach, insomnia

Cognitive symptoms: Constant worrying, thought racing

Emotional symptoms: Becoming easily agitated, frustrated, and moody

Behavioral symptoms: Procrastinating and avoiding responsibilities

 

 

What Are the Consequences of Long-Term Stress?

• Mental health problems, depression, anxiety, and personality disorders
• Cardiovascular disease, heart disease, high blood pressure, abnormal heart rhythms, heart attacks, and stroke  
• Obesity and eating disorders
• Menstrual problems
• Sexual dysfunction, impotence, and loss of sexual desire in both men and women
• Skin and hair problems, acne, eczema
• Gastrointestinal problems (IBD)

#podcast #research #stress #stressmanagement  #coaching #corporate #performance

#covid19 #womenentrepreneurship #drschwankinsights #drsimonesmindspace #psychology  #zurich #switzerland

 

@drschwank

Group Development

Group development

 

Working in groups is something most of us are familiar with and most likely also have experience with effective and difficult groups. Working in a group that’s stuck and consumed by group conflicts can be very challenging and impact one’s own metal well-being. It’s very frustrating for all members of such a group, yet solving group conflicts is complex and takes time.

Research has shown that teams go through definitive stages during development. Bruce Tuckman, an educational psychologist, identified a five-stage development process that most teams follow to become high performing. He called the stages: forming, storming, norming, performing, and adjourning.

Depending in which stage a group is situated, different interventions are effective and can improve productivity.

 

💌 listen to the podcast, link in bio!

 

First steps to more productive work groups:

 

1. Identify stage of group development
2. Assess roles of group members
3. Know your team members strengths and weaknesses
4. Give your team members ownership (micro-management decreases innovation and motivation)
5. Incorporate some team building exercises
6. Good work environment

 

#podcast #research #groupdevelopment #coaching #corporate #performance

#covid19 #womenentrepreneurship #drschwankinsights #drsimonesmindspace #psychology  #zurich #switzerland

 

@drschwank

Study abroad homesickness

Studying abroad is an exciting experience of life, a time to expand the horizon, get in touch with a different culture, and identity exploration. Many students experience culture shock and suffer from homesickness in the beginning of the semester. That’s quite normal, life abroad is often drastically different from back home, so many new impressions and reflections on one’s identity.

A whole new dynamic has come with studying abroad during the global pandemic. Being in quarantine, isolation during traveling is a unique and very challenging experience. Mental health and well-being during quarantine is very important.

 

Things you can do to keep your body and mind in balance:

 

1. Bing structure into your day
2. Stay physically active
3. Improve your immune system with food and physical activity (vitamin D, zink)
4. Sleep is the best medicine
5. Get out into nature
6. Maintain social contacts (corona safe)
7. Get engaged in charity, helping others increases happiness
8. Focus on the things you can control and not on things you can’t control.

#podcast #research #adolescence #peers #covid19 #womenentrepreneurship #identity #development  #drschwankinsights #drsimonesmindspace #psychology #loneliness #mentalhealth #moncle # #zurich #switzerland #stockholm #sweden #disstockholm #studyabroad #quarantaine #isolation #homesickness #cultureshock #emergingadults

 

@drschwank

@disstockholm

 

 

Being an adolescent during the pandemic

The group, that’s impacted extraordinarily much due to the pandemic are adolescents. Schools are closed, meeting friends limited, social gatherings, sports, parties canceled. Being stuck at home with parents working from home, stressed themselves can cause tension and arguments. The life of the parental generation has changed yes, home office instead of working from the office, but the life of adolescents changed much more dramatically. Even if they’re not a risk group, they pay the price out of solidarity for the older generations and risk groups.

Adolescents are supposed to be out and about with their peers. Peers are the most important group during adolescence and crucial for identity development.

Being in a constant battle between their own needs of meeting friends vs. the risk this behavior implies for their parents and grandparents is not to be underestimated.

The future of adolescents is uncertain.

What will happen once they graduate high school?

Will they be able to attend university, find an aprentiship?

How will university and work look in the future, when physical attendence remains limited or cancelled.

 

Society’s lack of understanding of this age group is concerning. We all have to emphasize with adolescents, be more tolerant for their social interactions with their peers, and not dismiss their needs.

 

#podcast #research #adolescence #peers #covid19 #womenentrepreneurship #identity #development  #drschwankinsights #drsimonesmindspace #psychology #loneliness #mentalhealth #moncle #zurich #switzerland

Single during the holidays

In the previous podcasts I’ve discussed family conflicts and challenges to meet relatives during the holidays. Today, I’ll talk about singles during this time of the year. The year 2020 has been an extraordinary year for everyone, but especially for singles. Meeting a romantic partner was limited to primarily online dates, random coincidence such as meeting someone at a friend’s party, at work, on a flight, in a café, bar, restaurant, almost impossible. Now the holidays are around the corner and many singles ask themselves how to get past these days.

 

Ideas for singles over these holidays:

 

Helping others brings joy. Bake cookies for elderly neighbors or offer to run errands for them.

 

Get engaged in after school activities for children (many parents are extremely exhausted).

 

Be active, go for walks, runs, skiing!

 

Organise activities with friends ahead, don’t wait until the last minute to make plans.

#podcast #research #holiday #christmas #covid19 #womenentrepreneurship #single  #drschwankinsights #drsimonesmindspace #psychology #loneliness #holidayblues

#moncle #zurich #switzerland

 

@drschwank