Young woman practicing yoga–Getty Images
I am in my third year as division chair, which at my community college means I supervise nine disciplines ranging from child development to sociology and social work. Division chairs are on full release from teaching and attend meetings with our academic leadership, ranging from deans to our academic vice president. We are encouraged to develop an “administrative lens,” words that do not roll easily from an academic tongue.
I have found that my administrative lens often leaves me feeling Machiavellian, although I still prefer to be loved rather than feared. While I better understand the dilemmas facing higher ed administration, at times I still struggle with the assumptions and terms of administrative discussions.
At a recent difficult discussion in a meeting of academic leadership, I found myself using skills I have cultivated outside of my official “chair professional development.” I try to attend a group yoga class once a week in order to stay grounded and balanced. I also listen to a meditation podcast and practice brief breathing exercises on bad days at work. Another speaker on a podcast I listened to recently recommended stepping back from your thoughts, especially in times of stress, and observing them. What are the thoughts? Where are they leading? Why do you think they are leading that direction?
During the difficult discussion in this meeting, I first practiced deep yoga breaths to calm my parasympathetic response to the stress generated by the discussion. Then I moved into equal parts breathing (deep breath in for three counts, then out one count, pause, out one count, pause, out the rest of the way, pause) to focus inward rather than outward on the discussion. Lastly, I separated myself from the conversation and watched my thoughts. This separation allowed me to see how I was responding to the triggers around me, to think about why I was responding in this way, and to evaluate my options for further response. This entire exercise took less than a minute and a half, but it had a huge impact on my experience of the rest of the meeting and my effectiveness within the meeting.
These actions, breathing exercises and observing my thoughts, allowed me to calm my stress response and consider my role in the discussion in a measured and rational rather than emotional way. I moved my response from the amygdala (fight or flight decisions) to the prefrontal cortex (logic and reason). Applying these lessons has made the difference between surviving in the chair position and running screaming from that position. What strategies have you used to deal with difficult discussions or stressful work situations?
Recommended Listens: