Protect your Wellbeing from the Coronavirus

Disclaimer: I am NOT a medical doctor and this is NOT medical advice. 

This post is about specific activities we can do to help us cope with the fear, uncertainty and undesired consequences of this crisis, especially for those of us confined to our homes. 

I am sharing a one-pager with activities we can practice in different areas of our lives. Regular practice will prove to keep us in the best possible condition to cope with this crisis.

I designed this for you to download

and use as a checklist or cheatsheet

to keep us in check during this time.

You will notice I use the term “emotional fitness”. Just like physical fitness is the condition that allows us to perform physical activities, such as sports, emotional fitness is the condition that allows us to use our emotional intelligence so as to live fully.

I feel most of this is easier understood than done, but I’d love to know your thoughts and questions.

Stay safe.

Protect your wellbeing in times of crisis and ensure a balanced lifestyle.

How to Leave A First Good Impression

Darrell is a polite, handsome man, who had little luck meeting people and making friends. He didn’t get why and it was frustrating. I first met Darrell during his final months in prison — a few of robberies and a bad temper had got him into trouble.

But Darrell is one of the few who manage to overcome the nasty effects of jail time. He decided to change. And he did. What didn’t change was the way people reacted to him. It seemed as though everyone knew his past. Then he figured out why.

And it had nothing to do with his past.

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People won’t figure out your past by looking at you.

But they’ll read your present in just a glance.

 

People won’t figure out your past by looking at you.But they’ll read your present in just a glance.It was actually quite obvious and he felt stupid for not figuring it out earlier. Back in the day, Darrell had the side of his neck tattooed with the universal “F*** YOU”. It was small but nonetheless LOUD!

He had it for so long, he no longer noticed it — Gosh, I no longer noticed it and I hadn’t known him for that long. But for people who didn’t know him it was a big thing. Obviously! It automatically kept everyone away, giving him no chance to interact.

So Darrell covered it with a new tattoo. And the next time we met… he was smiling.

 

Don’t be surprised at the way people react to you

when your face is telling them just how you feel.

 

We might not have tattoos on our neck, but our facial expression and body language are tattoos we carry around always. They provide universal information before we speak. The way you look, move and talk are the first signals other people pick up.

In the art of human relations, this is nothing new. However, we’re not always aware of how we read these signs automatically (and sometimes unconsciously) and how others do too.

 

There’s never a second chance to leave a first good impression.

 

Do you sometimes feel a bit concerned about leaving the right impression or little uneasy when meeting people for the first time? I do. But think about it: other people do too. Chances are they’re busy thinking about themselves, not about you!

So before I step in, I make a conscious decision to step away from this trap, and think: These are people, not monsters. And they’re in the same situation as me.

If you’d like people to walk away thinking: “Well, that was pleasant. Seems like a nice person. What conviction!” here’s a tip:

Your best business card is YOU. Make sure you look the way you want others to see you. Stand tall. Radiate determination and serenity with every step. Smile. Make eye contact. Smile. Speak with a clear, confident voice. Smile.

Love to hear what you do to leave a lasting first good impression?

The Difference Between Sympathy And Empathy

Today I read a post on LinkedIn written by John Ford about the difference between sympathy and empathy. I decided to comment on it, but the amount of text seems to be limited. So I wrote this post instead.

 

Words matter. Agreeing on what words mean matters more.

 

The Ancient Greek words for sympathy and empathy (which then found their way into Latin) can provide insight into to their meaning today.

They have a common root, the “pathy” part. It derives from the Greek word “pathos” (πάθος), which means “pain, suffering, passion”.
Prefixed to the root are conjunctions: “sym” meaning “with” (from “sun”, σύν) and “em” meaning “in” (from “en”, ἐν). This adds up to:

 

Sympathy is “pain with”: to feel the pain with someone.

Empathy is “pain in”: to feel the pain in someone.

 

Sympathy, in its positive understanding, means we identify with the person’s pain because we’ve experienced the same or a similar situation.

Empathy takes it up a notch: we feel the person’s pain, even though we do not personally relate to their situation. In other words:

 

Sympathy is putting yourself in someone’s shoes and feeling:

“I know what it’s like, mine feel the same.”

 

Empathy is putting yourself in someone’s shoes and feeling:

“I don’t know what it’s like, mine feel nothing like that. But I relate to how they make you feel.

 

Empathy is priceless when we’re incapable of identifying with the person, for instance, when people do things we could never picture ourselves doing.

Empathy allows us to connect with them by identifying with their feelings and emotions, even though we consider their actions and behavior unacceptable.

To give an extreme example, we might identify with someone’s overwhelming feelings of fear, intimidation and threat to their safety, but still feel incapable of committing the homicide they committed.
Sympathy is easy. For life’s challenges, like John, I prefer empathy.

 

12 Tips For Constructive Feedback

Whether a direct report, a manager, a colleague, a friend or a partner, giving constructive feedback is a crucial element of our relationships.

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How you give feedback
determines how it is received.

 

I moderate constructive feedback sessions for teams and their leaders, and some patterns prove to be more effective than others. Here’s a set of keys that unlock the doors for constructive feedback to be well received.

Download and discuss them with those you give feedback to.

 

What matters most
isn’t what you say, it’s what they hear.

 

So by all means, I’d love to hear your constructive feedback.

12 Tips for Feedback_Tobias Rodrigues

Is Your Small Talk SMART?

Last week I attended the 3rd Hola Barcelona Cocktail, an event organized by Barcelona Global to welcome new international professionals arriving in Barcelona.

The purpose is to strengthen the relationship between Barcelonians by birth and Barcelonians by choice. It was lovely. I met wonderful people and conversations were great, which got me thinking: What makes small talk interesting? 

The topic is important, but not everything — you can have a pointless conversation about a great topic! The key is HOW we talk.

 

Make small talk SMART:

Supportive, Meaningful, Authentic, Refreshing, and Tasteful

 

But, is small talk really that important? After all, it’s just chit-chat, right? Or not? Is there a connection between small talk and other areas of our life? 

As a team effectiveness trainer, I often join teams for social events after the training. And for 4 years now I’ve been looking for a connection between the quality of small talk and people’s professional and personal fulfillment. I’ve found one:

 

Effective leaders and teams engage in smart small talk.

 

There’s a chance I’m seeing what I want to see, which begs the question: Is there scientific evidence to support my findings? I did some digging and there is.

For instance, Judith E. Glaser has coined the term “Conversational Intelligence” or “C-IQ”, a person’s ability to connect with others through conversations and to jointly think innovatively, empathetically, creatively and strategically.

Judith and the people at Benchmark Communications Inc. have studied the neurochemistry of conversations and shown that managers who “talk smart” are more successful than those who don’t.

So small talk is not just a chit-chat. Smart small talk does make a difference!

Here’s an experiment to spice up conversations at your next event:

  • Step One: Identify interesting angles to the conversation, relevant aspects or perspectives that are being overlooked.
  • Step Two: Ask a politely provocative question. This will accomplish two things: you’ll get people’s attention and you’ll spark openings for more meaningful dialogue.
  • Step Three: Pick a positive message. This is important because you want to contribute to the conversation in meaningful way.

Easy to remember: Angle + Question + Message. 

What do you do to keep the small talk smart?

 

No One Plans To Be An Idiot

Ever been in a situation where someone is slightly rude but in a polite way? Isn’t it annoying? The other day, a friend told me a member of the cleaning staff at work made an unpleasant “humorous” remark about how her files were “organized”.

“This made me realize that most of his remarks”, my friend explained, “aren’t really nice. In fact, they’re more like criticism disguised as humor.” Then she added:

“If I tell him to mind his own business, there’s a good chance I’ll come across as rude. If I start a conversation, I risk making too much of an issue – after all, I’m not his boss. But if I do nothing, things will continue as they are. What should I do?”

When we’re impolite or inconsiderate,
it’s out of weakness not strength.

“Where do you think this comes from”, I asked, “and why do you think he feels the need to say this kind of thing? Do you think he has something better to say and purposely changes it just to be critical?”

I went on to suggest that before she decided what to do, she might want to consider that negativity, like bad habits, has an acute ability to sneak unnoticed into everyday remarks. Unawareness of this accounts for some impoliteness.

On the other hand, I argued that genuine jerks are rare creatures and that pure stupidity is not the standard. No one plans to be an idiot. And on good days, most of us are not.

We tend to fall into the trap of disrespect
when we feel hopeless not hopeful.

Unpleasant remarks happen when we don’t know any better or when we’re having a bad day. When someone disrespects or provokes you, chances are they did it out of weakness, not out of the abundance of their strength.

I’m not saying you give them a break, I’m saying: Look at it from this angle. It places you in a position of greater power to decide how to influence the outcome of the situation.

My friend decided she’d give it some thought before acting. And it occurred to me we’d love to hear your suggestions: “What do you think she could do?”

A Lesson From Tough Times

Think of someone who causes a sense of admiration when you recall the tough stuff they’ve been through and still managed to keep it together. How did they do it?

Lao Tzu said that the person who conquers others is strong while the person who conquers him/herself is mighty. How do you do that? Is there a formula?

It is precisely the extreme events of our life
that show us the essence of growth.

My personal experience of “intense” change includes moving unexpectedly at the age of 13 from Canada to a tiny Island of Portugal; losing quite a bit of weight (25 kg/55 lbs), and a career change.

More importantly, I’ve seen others go through much tougher events, such as an unjustly large jail sentence, the shaking news of a terminal illness, the untimely death of a son or the raw suicide of a sibling.

What does it take for us to change or overcome imposed change? In all these situations, I’ve noticed two defining forces that allow us to effect change or to overcome imposed change: pain and pleasure. I call them “The Curves of Change”.

The curves apply both to a desired change we wish to implement or an imposed change we wish to overcome.

Pleasure makes change desirable.

Pleasure is an attracting force: it pulls us to change. When faced with a situation to overcome, visualizing the pleasures that we will receive creates the desire to change.

For ex., when my family and I moved, the desire to make friends impelled me to quickly improve my Portuguese. When I lost weight, the idea of being slimmer made me want to exercise. When I changed career, the hope of more freedom fueled me to complete another master’s.

When we want to change, the first step is to visualize the pleasures that will be obtained as a result of changing. This provides the motivation to take action.

Pain makes change inevitable.

Pain is a repelling force: it pushes us to change. Pain is more effective than pleasure. Often there’s a taunting voice in our head: “It’s too hard. It’s not worth it. Not now.”

The efforts involved in changing can sway us to give up and settle for the way things are. The solution to reducing the pain involved in changing is to emphasize the pain involved in not changing!!

The solution to overcoming
great pain is a greater one. 

For ex., when we moved, feeling ridiculous when I talked helped me overcome the challenges of an unfamiliar language. As I lost weight, the idea of feeling tired again drove me to stick to months of strict dieting. When the uncertainties of a new career made me doubt, the thought of another month doing the same thing pushed me forward.

The second step is to reduce the pain involved in changing by emphasizing the pains of not changing. This eases the feeling of discomfort involved in changing and gives us the stamina to endure.

Have no doubt, the road of change turns to lessen pain and curves to enhance pleasure. Be sure to look at it from this perspective. To successfully effect any change, engage in increasing pleasure and getting rid of pain!

What roles to pain and pleasure play in the curves of your change?