Embrace Impermanence, Improve Executive Functioning
Life often mirrors a rollercoaster, with thrilling highs, unexpected twists, and lurking uncertainties, all beneath the constant shadow of impermanence. Much like the vibrant hues of autumn leaves gracefully yielding to bare branches, our impermanence echoes in various life changes – a lost job, a shifted role at work, an unwelcome reorganization, or the bittersweet feelings that arise when a cherished child ventures off to college, embracing their own transformative journey. Autumn, in particular, serves as a sensory reminder of this impermanence, urging us to let go and accept the natural ebb and flow of life.
In this journey of seasonal change, an executive coach stands as a guide, offering a steadying hand through the twists and turns, helping individuals find their center within an ever-changing landscape. Executive coaches like us can assist you in navigating the complexities of change, empowering you to cultivate mindsets and practices that will assist you in embracing impermanence and uncertainty with resilience and grace.
Anxiety Adversely Impacts Executive Functioning
In our roles as coaches, both Kathryn Fulton and I have keenly observed heightened anxiety and worry among many of our clients, caused in part by the prevailing uncertainty in the world and markets over the past year (3+ years if you include the chaotic and unpredictable twists of the pandemic, to say nothing of AI). This anxiety, much like an unexpected chill on a warm autumn day, can have adverse effects on executive functioning.
Research illustrates that we can become dysregulated when anxiety and stress arise and persist. While some stress is useful and allows for productive problem solving, persistent stress can set off the “limbic brakes” as the amygdala sends a “veto” to “silence our prefrontal cortex, preventing our rational thinking” (Imad 2022). The disruption to our emotional center directly affects our ability to think rationally, impacting productivity, creative risk-taking, goal-setting and overall success in various aspects of life. According to Eysenck and Calvo's prominent processing efficiency theory and their follow-up attentional control theory, anxiety impairs the efficient functioning of the goal-directed attentional system, decreasing control of our attention and increasing our focus on threat-related stimuli. In other words, since unchecked anxiety tends to negatively impact executive functioning, improving our self-regulation skills is key, so that we can move gracefully through stress rather than become derailed by it.
Autumn, as a time of transition, offers an opportunity to slow down, reflect and recalibrate. Through some deliberate practices, we can improve executive function, even in the face of uncertainty and anxiety.
Navigating Impermanence-Related Anxiety
Amidst the chaos of anxiety, cultivating a mindset of embracing rather than resisting impermanence can be a powerful coping strategy. Recognizing and accepting that life is ever-changing and unpredictable, much like the shifting winds of autumn, provides solace in the midst of uncertainty, enabling us to more skillfully navigate life’s complexities with resilience and grace.
A variety of self regulation strategies can also help to mitigate stress and anxiety and cultivate a more helpful mindset throughout the day:
Pausing regularly to take deep breaths. Dr. Andrew Weil’s suggested 4-7-8 breath is a relaxing practice to slow the heart rate and ease internal tension or stress. Simply inhale for four counts through the nose, hold the breath for seven counts, and exhale for eight counts gently (and slightly audibly) through the mouth. Do this throughout the day. The link shows 2 other options as well.
Use a timer when working, in order to maximize focus time and ensure breaks. 25 minutes works for many, but find the amount of time that is right for you. Then, take a stretch break (and avoid social media) for 5 minutes (or a little longer). There are a number of online programs that feature 25 or 50 minutes of focus-time and encourage taking a break afterwards as well.
Knowing when you focus and do your best work. When you plan your day, consider your own personal rhythms. When are you most focused and productive? When do you naturally pause? Build your schedule, as best you can, around your own biological shifts.
Keep in mind that others’ anxiety and stress can affect us. Empowered leaders, regulating their own stress, positively affect others through co-regulation. The more tools you have to settle your own nervous system, the better your executive functioning is likely to be and the more positively you can affect others.
Deliberately practicing techniques like those set forth above on a regular basis is foundational for improving your self-regulation skill set. Good self-regulation in turn paves the road for you to be an effective, adaptable leader with better access to your own executive functioning- especially during times of uncertainty and stress. Seeking help from a coach can amplify this impact.
Embracing Impermanence: Lessons from Spiritual Traditions
Impermanence is not a new challenge. Instead, it is a universal truth, resonating across diverse spiritual traditions. In Buddhism, the concept of Anicca teaches the impermanent nature of life, urging practitioners to release attachments and embrace fleeting moments. Taoism, rooted in nature, emphasizes harmony with natural cycles, teaching acceptance of life's ebb and flow. Hinduism's doctrine of Samsara explores the cyclical nature of birth, death, and rebirth, while Judaism and Christianity's seasons of reflection invite believers to acknowledge mortality and seek renewal. Native American spirituality, deeply connected to the land, acknowledges the impermanence of all living things, teaching us to flow with nature's rhythms. Meditation practices can help us feel more grounded, rooted, supported, and nourished. We can also create more intentional pauses and stay open to the present moment as it is while we also fortify our inner resources and improve resilience.
The Power of Empathy and Connection: Embracing Impermanence in Leadership
Embracing impermanence can be a catalyst for empathy and understanding, which, in turn, can lead you to a position of more power and influence. Leaders who lead with a blend of kindness and compassion embody the concept of 'soft power,' solving problems and furthering the greater good, as articulated by thought leaders like American psychologist Dacher Keltner, whose work informed the movie Inside Out. He wrote: “When you closely observe chimpanzees – or other primates, such as kindergartners or university students – you’ll find it is not the bullies and manipulators who gain power...it is those who demonstrate empathy and enthusiasm, solve others’ problems and otherwise further the greater good.” Of course the Power Paradox, also articulated by Keltner, then comes into play- yet another example of impermanence.
Acknowledging the impermanence of external forces like market trends, industry norms, and organizational structures as well as internal forces like our moods and mindsets empowers us to accept things as they actually are more quickly, and then adapt and innovate- positioning ourselves ahead of the curve. Through embracing our own changeable nature, we can continuously improve traits like empathy, adaptability, and executive function, and more skillfully navigate and shape the ever-changing landscape.
Practical Strategies for Embracing Impermanence
In a world of constant change, practical strategies become invaluable. This autumn, take some time to reflect on your unique strengths and passions. Rather than resisting change, instead ask yourself: what is your personal essence that sets you apart? Working with an executive coach can be like a secret weapon, helping you transform challenges into memorable anecdotes. Stay ahead by being open to change, acknowledging that adaptation is not just natural but ingrained in our very biology.
Why Choose Coaching?
Navigating life's inherent impermanence can be challenging, and having a coach can give you an edge. We're here to impartially guide you, to help you find your stride in the ever-changing seasons of your career. Together, we'll explore your unique nuances, tackle challenges, and craft strategies tailored specifically to you and your ever evolving circumstances. Our goal is to empower you to lead through uncertainty with empathy and resilience. We can help you let go of the old and make space for new growth. Our coaching relationship allows you to release burdens and embrace the transformative beauty of the season.
Conclusion: Dancing With Change
As we embrace impermanence this autumn, we are reminded that life is not stagnant—it's a vibrant, ever-changing landscape. By navigating its twists and turns with resilience and grace, we can find harmony within the complexities of change. Let us find strength in our adaptability, empathy, and the profound connections we form along the way. Together, let's craft a unique path to success, embracing the ever-evolving seasons of life with resilience and open hearts.
#Leadership, #Resilience, #EmpathyInLeadership, #LeadershipDevelopment, #EmotionalIntelligence, #ContinuousLearning—---About the AuthorsKelly Vogel specializes in executive function coaching and is pursuing a PhD in education with a focus on the mind-body connection. Kelly incorporates research from neurobiology, educational psychology, design thinking and holistic practices. She helps her clients effectively design their time, manage priorities with ease, and find balance. Kathryn Fulton and her team work with individual clients and organizations to help develop self aware, effective and influential leaders through one-to-one executive coaching, group and team facilitations and 360 reviews. One of her specialties is the intersection between mindset and performance, and she skews towards helping clients improve practical, real-world skills and mental models.—---ReferencesBelsky, G. “What is Executive Function?” Understood. https://www.understood.org/en/articles/what-is-executive-functionBerkeley ExecEd. (2023). The Power Paradox of the 21st Century. https://executive.berkeley.edu/thought-leadership/video/power-paradox-21st-centuryEysenck, M. W., Derakshan, N., Santos, R., & Calvo, M. G. (2007). Anxiety and cognitive performance: attentional control theory. Emotion (Washington, D.C.), 7(2), 336–353. https://doi.org/10.1037/1528-3542.7.2.336Imad, Mays. (2022). Our Brains, Emotions, and Learning: Eight Principles of Trauma-Informed Teaching. In Thompson, P. & Carello, J. (Eds.) Trauma-Informed Pedagogies: A Guide for Responding to Crisis and Inequality in Higher Education. (pp. 35-47). Springer International Publishing.Weil, A. (2022). “Three breathing exercises and techniques.” Dr.Weil.com.