During these times of intense change you may be having difficulty focusing, feel like you’re on an emotional roller coaster; one day energized and feeling those creative juices flowing and the next feeling sad, low in energy and like the weight of the world is on your shoulders. You are not alone.
Researching and working with clients on change and transition for the past decade or more, what I know is that this is all part of the impact change has on us. Increasing your understanding of change and how you respond to it, and having tools and strategies to support you to move through it more easily can enhance your change experience.
As my gift to you, I’m sharing the video of a recent virtual participatory workshop I facilitated through Female Wave of Change. If you would like some support to better understand and move through a personal change you are experiencing, this gift may be just “what the doctor ordered”.
Here’s what you’ll receive. You will:
Learn what happens when we resist change
Discover a practical 5-step framework you can use to embrace change and generate creative solutions
Apply that framework to a major personal change you are currently facing.
Based on evidence from neuroscience, the health promoting and healing benefits of the arts, eastern psychology, and my own journey and work with clients around the world, the “Art of Change” Framework and Process can be your lifesaver during this time.
Here you go!
I am currently offering the one-hour workshop Embracing Change: Moving from Fear and Resistance Toward Clarity and Confidence as a stand-alone virtual workshop to groups and organizations at a special rate. It can be delivered as a “Lunch and Learn” or be the first part of a 2-part process for Leadership Teams, Project Teams, Boards, Community Groups … . This workshop focuses on personal change as change starts with each of us. Understanding how you and others on your team respond to change is invaluable.
Part 2 in the process is a 2-hour virtual workshop How to Move from Fear and Resistance Toward Creative Solutions during Times of Intense Change that focuses on organizational change.
The workshop helps to:
Improve focus and productivity
Leadership teams, project teams, boards, search committees have the opportunity to focus on a key change they are facing (e.g. new leadership, new culture, a change scenario to address something that is not working in their organization), apply the 5-step Art of Change Framework to a key organizational change they are facing, and through this process generate creative solutions to address it.
Each workshop includes handouts. In Workshop 2 as part of the process, ideas and potential solutions generated during the workshop will be typed up and sent later to participants in a short report.
During this time of immense change and uncertainty have you felt distracted, anxious, had difficulty sleeping? If so you are not alone. It’s happened to me and a number of my friends, colleagues and clients I’ve recently spoken with.
Many people are noticing that old patterns or beliefs they thought they had dealt with and/or cleared years ago, are surfacing. Others feel like they’re on an emotional teeter-totter; one day feeling upbeat and positive and the next feeling sad, anxious and overwhelmed.
What has helped me to get focused and stay positive is a decision I made several weeks ago to accept a new position and project in my life. Since that day (March 20), I have felt energized, creative, and focused.
I’m excited to share that I recently was named Ambassador for Canada of Female Wave of Change, a global movement that unites women who are changing the world into a better place. Female Wave of Change offers women from all walks of life a safe space where they can be their authentic selves, be economically empowered and grow into leaders and changemakers who shape the world for their own futures and for future generations. “I join(ed) FWoC because I feel so aligned with their Purpose, Vision, Mission and Core Values and I want to be part of this amazing group of women (and some men) and contribute to expanding and strengthening this incredible wave of change.”
Ingun Bol, the founder, from the Netherlands, started the movement only 3 years ago and currently has Ambassadors in more than 40 countries. Achievements to date include: 1) designing and rolling out Women Leading in Change; a 12 module group online leadership program for women who want to make impactful changes. The program prepares women to be authentic leaders drawing on their feminine qualities and values; 2) designing Reshape the Future – a modular online program aimed at empowering and teaching participants to become agents of change by building on their inner strengths, talents and capabilities. This leadership program was initially to roll out in April 2020 and has been postponed till September 2020; 3) Hosting their first global conference in Johannesburg in September 2019 where a Call to Action on Human Rights was developed.
In addition, Ambassadors with the support of their “Wavemakers” from different parts of the world, have been designing and implementing impactful projects such as one that taught poor African women financial literacy and supports them to secure mortgages they eventually pay off so they can own their own homes.
Areas of focus for various months in 2020 were identified last year and due to COVID-19, the leadership team recently revisited their priorities and decided to offer free virtual webinars, workshops, coaching and dialogue sessions related to the Corona Virus and situations we are all currently facing, and open these up to everyone. I was honored to have the opportunity to moderate a recent Panel of Older Wise Women where they shared their Purpose, their Visions of the World after COVID-19 and their views on Feminine Leaders of the Future.
You may access recordings of recent virtual webinars/workshops, etc. on the Female Wave of Change YouTube Channel and learn about upcoming workshops and events on Facebook at Female Wave of Change Global . We’d love to have you join us!
What new “thing(s)” are you creating or focusing on during this time when we’ve all been forced to slow down and reflect? Perhaps it’s your garden. Perhaps you’re cooking more and trying new recipes. Perhaps you’re drawing and painting. What is energizing you and keeping you focused? I’d love to hear from you below.
I believe that embracing change is a creative process
that opens us up to new possibilities.
During these uncertain and
challenging times it may seem counterintuitive to think about change and
creativity together in the same sound bite. That said, believe it or not, this
is the opportune time for you to tap into
and express your creative side.
I encourage you to sit down,
close your eyes and take a few moments to pause and reflect. Ask yourself, what positive changes have come out of this
pandemic for you, your relationships, your community, your business, your work?
For many, it is the
opportunity for the first time to work from home. If this is you, it may be an
enjoyable and productive experience; or it may make you realize that being on
your own, you miss the camaraderie of colleagues, easily get distracted, and
find it challenging to get work done. This is a gift, as now you know that
working on your own at home is not a preferred option for you.
For others who own their own
businesses, initially you may have experienced fear and have had to “let go” of
some of your employees, and yet when you “go inside”, you realize that your
business is not exciting you anymore and hasn’t for some time. You may have
been feeling uninspired but didn’t know how you could exist and earn a living
without your “tried and true” business or job. This is a time to experiment
with different ways of running your existing business. It is a time ripe for innovation.
What about key relationships in your life? What realizations has this time of social distancing “brought up” for you? It could be the conscious awareness that connection and regularly speaking with friends and family is really important for you. I’ve found that I want to call and FaceTime or Skype with close friends, rather than text or email them. I feel a strong need to be in community. Fortunately, I am part of a Women’s Circle that meets face-to-face every 2 weeks. We met via Zoom for the first time this past week, were creative with our process, and it worked really well. A fun and creative activity my husband and I have planned for this evening is a virtual birthday party for one of our young granddaughters.
A tool I’ve found helpful
during these times is journalling using writing prompts such as: What is the silver lining in this
experience? Have my priorities changed? What is most important to me? How can I
change my life so each day I focus on those things and people that are most
important to me?
I invite you to begin meditating daily if this is a new experience for you and/or something you’ve been “putting off” and meaning to do for a while. I find Deepak and Oprah’s free 21-day Meditation Experiences (e.g. Finding Hope in Uncertain Times –https://chopracentermeditation.com/store/product/156/hope_in_uncertain_times_streaming); extremely helpful to ground me and keep me focussed on the positive during these times of massive change and uncertainty.
It is important to express your feelings during challenging
times. Drawing and/or painting may be helpful for you to release negative
feelings and to create positive “pieces”; paintings or drawings that remind you
of hope, connection, and people and activities that bring you joy and connect
you with your inner child.
another tool to create possibilities out of the current chaos and uncertainty. Ask
yourself, What do I want the world to
look like after this pandemic? Do I see more people aware of climate change
and the actions we all can take to protect animals and improve the environment?
What is my role in this? What actions can
I take toward making this world a better place for my family, community,
Do you envision a community where you are connected to your neighbors and have mechanisms in place to enable you to be kept aware of and able to respond to those closeby who are in need?
believe that humanity is essentially good and
that we are all interconnected
believe that everything happens for a reason.
Universe provides me with what I need
Great Spirit is guiding me toward fulfillment.
connects me with my soul.
believe that life is an adventure to be lived to the fullest and that I am here to help build peace in the world.”
There’s been a lot of talk in
recent years about women “being the change” we want to see in the world. Yet how do you “be the change” in your
day-to-day life? Here are a few thoughts that I hope will stimulate some of
How can we be the change we want to see in our homes?
By choosing to share household responsibilities with our partners such as cooking, cleaning, yard work … and modelling these choices for our children
Teaching our boys as well as our girls to cook, clean, do the dishes …
Teaching our girls as well as our boys to mow lawns, shovel snow …
Becoming financially literate. By this I mean “ … the possession of the set of skills and knowledge that allows an individual to make informed and effective decisions with all of their financial resources” (Source – Wikipedia; ) and ” … the ability to understand and effectively apply various financial skills, including personal financial management, budgeting, and investing. Financial literacy helps individuals become self-sufficient so that they can achieve financial stability.” (Source – https://www.investopedia.com/terms/f/financial-literacy.asp)
Teaching our children financial literacy.
How can we be the change we want to see in our
By identifying an issue we are passionate about and initiating
a project/program to make a difference in this issue (e.g. nutritious school meal
programs; animal welfare; homelessness)
By identifying an existing group or organization that
is championing an issue we feel passionate about and contributing our relevant
knowledge, skills and/or our financial resources to that organization or group.
How can we be the change we want to see in our work?
If we see issues we feel strongly about that are not
being handled effectively in our workplaces (e.g. gender inequality, need for
diversity training … ), we may observe and collect data to support our case and
identify others within the setting to support us to make a case to management.
If we own our own businesses we may choose to donate
our time and/or money to an organization whose work we value (such as a group
that is pro zero waste, sustainability, women’s rights … )
If we own our own businesses we may choose to develop
and offer workshops and keynotes to public and private sector organizations on
topics of interest and expertise such as: diversity and inclusion training,
change management, feminine leadership.
Now, over to you. What suggestions do you have for how you and
others can “be the change” you want to see in your households, communities,
Did you end 2019
feeling exhausted and burnt out? Did you set the intention that this year would
be different, that you would take more time for you and to spend with friends
and family? Are you finding that already you are slipping back into old
patterns of taking work home in the evenings and working on weekends?
I understand. I’ve been there. Early in my childhood I
internalized the belief that in order to be loved and valued I needed to
perform and achieve. And so I kept doing that. Setting one goal, reaching it;
then raising the bar and striving for the next one. Taking very little, if any
time, between my accomplishments to celebrate; until I became exhausted and
What happens when we
are driving and striving?
Our agendas are packed
We have little or no time for ourselves
When we are speaking with someone, often half of
our brain is focused on them and the other half is focused on the next thing on
our to-do list
We feel like there is so much to do and so
We focus on our goals and become so fixated on
achieving them that we may miss out on other opportunities that come our way
We often feel tired on awakening
We may start to feel resentful, as we seem to be
giving to everyone else, yet no one seems to be there to support us when we
Do you relate? Living this way, constantly driving and striving, leads to adrenal fatigue, burnout, various types of cancer, and auto-immune disorders such as fibromyalgia and multiple sclerosis (for more details on burnout and what to do about it – https://pamela-thompson.com/how-to-know-if-youre-burning-out-what-to-do-about-it/). When we work night and day, our bodies don’t have time to return to homeostasis where we relax and rejuvenate ourselves. As stress hormones constantly surge through us, our organs eventually burn out.
What does thriving
look and feel like?
We feel happy, healthy and grounded with a balance
between “giving” and “receiving” and “doing” and “being”
We feel open to possibilities
We awaken feeling energized and excited about
the day ahead
We spend time with people we care about
We feel connected to something greater than
We spend regular time in nature
We exercise regularly
We are grateful for the life we have
We are clear on our core values and live life in
alignment with them.
Feel free to add your own descriptions to the lists above.
How do we move from
driving and striving to thriving?
We learn to Listen
to and trust in our body’s wisdom – The first step in getting out of our
heads and into our bodies is a mindfulness technique called body scanning. On awakening, you begin
scanning your body from the top of your head to the tips of your toes and
noticing where there is any tension or discomfort. Then you breathe into these
areas and set the intention to release any discomfort. Another mindfulness
practice is mindfulness walking meditations.
I encourage my clients to begin doing this 15 to 20 minutes a day, 3 times
a week. It can be done at noon or during a break. Instead of taking a walk and
thinking about the next thing on your plate or reflecting on a stressful
conversation you had with a partner or team member, you focus on your senses.
You feel the wind on your cheeks, you smell the salt sea air, you hear the
birds singing, you see the beautiful vistas surrounding you. When thoughts come
into your mind you view them as clouds floating by and let them pass, returning
to focusing on one of your senses. When you do this, notice what you notice
during the exercise, after and the cumulative effects.
When you are feeling stressed, Take deep breaths in through your nose and
out through your mouth; making a sound as you breathe out. When you do this
3 or 4 times you release oxytocin, a hormone that relaxes you.
block off in your calendar all of the things you commit to doing for yourself
(that you enjoy). For me one of these is yoga 3 times a week at noon. It
may be going to the gym 3 of 4 times a week after work. It may be meeting a
friend or partner for lunch once a week.
boundaries. Learn to say no. This is important at work, and with family and
your energy levels and schedule your activities to capitalize on these. For
example, if possible, do your creative work when you are naturally more
creative. Schedule meetings after 10 am.
Spend regular time in nature; walking, hiking, cycling, kayaking … . Nature is therapeutic. Based on several decades of research, the Japanese have evidence to show that forest bathing/walking among trees reduces your heart rate, reduces your blood pressure and increases the number of natural killer cells your body produces. For more on the benefits of being in nature check out: https://pamela-thompson.com/how-you-can-benefit-from-nature-why-its-important/
from technology for at least 24 hours one day a week (e.g. on weekends) if
your achievements, big and small.
It’s important to reach out for support to friends, family
or a coach, as moving from driving and striving to thriving, IS a journey and
it requires support from others.
For more practical tools and techniques to support you to be healthy, happy and grounded, I invite you to check out my book Learning to Dance with Life: A Guide for High Achieving Women – www.amazon.com/dp/B0145ZGDO2that is backed up by evidence from neuroscience, eastern psychology and the health promoting and healing benefits of the arts. There is also a series of coaching questions woven throughout the book to support you to move from driving and striving to thriving.
I welcome strategies that you’ve found helpful in the comments below.
A new year holds promise and also brings with it
How do you respond to
uncertainty as a leader and changemaker? Do you typically greet it with
open arms, or hide from it pretending you have all the answers, as you feel
uncomfortable not knowing the outcomes.
What happens when you
approach uncertainty believing you have all the answers? You may set goals
and push through to accomplish them, focusing mainly on the metrics, without
taking into consideration your people and an intervention’s impact on your
organization and its culture. You may miss out on opportunities and creative
solutions that can arise from uncertain situations.
To illustrate what
happens when we greet uncertainty with open arms …
One of the things I’ve enjoyed about working in international health and development is the uncertainty, and with that, the opportunities for new and creative solutions, that present themselves. For example, when I was working in Afghanistan about 10 years ago as a Senior Technical Advisor in Planning and Performance Measurement, I met with the Minister the second day of my 9-month contract. At that time, she shared that although their original plan was to hire a policy and a planning advisor, since I had some experience with policy that she wanted me, within the first month, to give her a report of my impressions of her Ministry’s policy development and planning processes and what recommendations I would offer to improve them. This, on top of the tight timeframe I had to work with her folks to develop the Ministry’s first strategic plan and build their capacity in planning!
I went back to my office and asked the Afghan physician and policy advisor who sat beside me, if he had an org chart of the Ministry in English. He said “no” but he had one in local language. He printed one out for me and I asked him to tell me which departments were in the 15 boxes below the Minister and Deputies and the names of each Director while at the same time writing them all in English on the chart. Then I asked if he would take me to each one of their offices and introduce me to them (a few at a time).
At that time, I shared with each person that I would appreciate the opportunity to meet with them for 1 to 1.5 hours over the next day or so, and asked if there was a time that would work for them. I then followed up with the interview questions by email, which I quickly formulated. Within a month I had interviewed the top 15 department heads, rolled up in a report for the Minister what THEY perceived where the key strengths and weaknesses in their policy development and planning processes, their suggestions for improvement and added my own recommendations. In addition to learning a lot about how policy development, implementation and planning was done at the Ministry, I also had met one-on-one with 15 influential leaders in the organization, which served me well in the coming months.
If I had planned the above scenario in advance, it couldn’t
have worked out better!
What ingredients are
required of leaders and changemakers so we can more effectively deal with
uncertainty and embrace it?
I believe the following are important in this complex and
rapidly changing world we live and work in:
– Acknowledging that you do not have all the answers or aren’t sure what to do.
– Creating opportunities to reflect, and the ability to change direction during
a process that has an uncertain outcome (e.g. culture change process) .
Intelligence – Recognizing your own strengths and weaknesses, surrounding
yourself with a team that has complementary skills and personality traits to
yours, inviting their thoughts and suggestions, and truly listening to what
they have to say.
Understanding and Inclusive Orientation – Valuing a facilitated process
that encourages different voices to be heard and supports diversity.
to new ideas – Inviting creative ideas and listening to what people are saying;
(e.g. providing opportunities to encourage people to tap into and express their
A habit is defined as: “a settled tendency or usual manner of behavior … ; an acquired mode of behavior that has become nearly or completely involuntary …: a behavior pattern acquired by frequent repetition” (Merriam-Webster dictionary – https://www.merriam-webster.com/dictionary/habit)
When we choose to make
something a habit, we integrate it into our lives and regularly repeat it, so
over time we don’t have to make a decision about whether or not to do it. Becoming
consciously aware of the benefits a positive habit brings to you, such as a feeling of calmness and being grounded that
comes from meditating daily, is beneficial. Such positive results support you
to continue those behaviors.
What habits have served you well in 2019 that you wish
to bring into 2020?
I encourage you to spend some
time reflecting on those habits that have supported your physical, emotional,
social and spiritual health and to writing them down. A personal example is – The habits I commit to continuing in 2020 are:
Daily stretch routine
Regular yoga classes (3 times/week)
Regular walks in nature (3 or more times/week)
Listening to my body and trusting in its wisdom.
What new habits do you wish to embrace in the New
The new habits I commit to embracing are:
Unplugging from technology for 24 hours or more every
Writing on a regular basis (i.e. 4 or more times/week
for 20 minutes or more each time)
Ending my days reflecting on what I am grateful for
and any lessons learned
Having regular massages and/or energy work (every 6
weeks to 8 weeks)
Becoming more conscious of living in the present
moment and practicing mindfulness
Meeting with friends one or more times/week
Increasing the percentage of plants and legumes in my
diet to 50 percent
What habits do I commit to letting go of/releasing in
Judging myself and others
The belief that in order to be loved and valued I need
to perform and achieve each day
Spending so much time on the computer daily.
Writing down what you commit
to, strengthens the possibility of you actually creating new habits and
releasing old ones that no longer serve you.
I’d love to hear what habits you are bringing into
2020, what new ones you are creating and which ones you are choosing to let go
of. I invite you to share your thoughts below.
I am opening up space once again to create. This time it is
to write my memoir. In order to set up an enabling environment for creativity
to flow, I made a decision to finish my radio show on Bold Brave Media on
November 20th at the end of my six-month contract. The 24
shows are archived at: http://boldbravemedia.com/shows/the-art-of-change/.
They are also available on https://www.spreaker.com/show/3561427
and iTunes. Feel free to listen, comment and share on the various platforms.
I really enjoyed researching, preparing for and interviewing the inspiring women leaders and changemakers who were my guests on ”The Art of Change”. It definitely has been a labor of love. I would like to thank all the listeners who loyally tuned in to the show regularly or from time to time. I hope you found the shows of interest, were inspired and learned something from them. Perhaps in the future I may create a podcast. I would appreciate you letting me know if that would be of interest.
Why do I feel the need
to open up space to create?
Creativity is associated with the right side of our brain; whereas
organizing and planning are associated with our left-brain. Planning a weekly
radio show is largely left-brain. I find if I have to constantly be planning
and organizing 6 weeks or so out on a show or a project, then it is more
challenging to be creative.
How am I “priming the
pump” to create? I’m continuing to meditate daily before getting out of bed
in the morning. I’ve found plugging in to Deepak and Oprah’s 21-day meditation
experiences helpful to do that. I spend regular time in nature walking, hiking,
cycling … . I practice yoga three times a week and have a regular morning stretching
I’ve found that my most creative time is in the morning so after meditating, coffee and stretching, that is when I write my blogs … . I haven’t yet set a time to begin writing my memoir; that said I have various stories and ideas percolating in my head. I feel like this experience will be a bit of a life review; an opportunity to reflect and write down stories that may not be included in the book. The process will enable me to let go of and clear some old stories and beliefs that are no longer serving me. I have read a number of memoirs, am about to begin reading several books on writing a memoir, and attended an inspiring 2.5 day workshop on the “Spiritual Art of Memoir” facilitated by Joan Boryshenko in July.
Stay tuned and thank you for your ongoing interest and support.
I’d love to hear how
you “prime the pump” to create. What
strategies have you found helpful to get those creative juices flowing?