Reducing Stress through More
Effective Communication
David Wheeler, MA, MS, CH/FS,
Wellness & Health Recovery Coordinator,...
True freedom is found in the ability
to pause between stimulus and response
and in that pause to choose.
Rollo May, MD,
Ps...
 Limbic system
“Primitive”
“Reptilian”
“Old brain”
Reacts to
stimulus
● emotionally
● without
thought
Prefrontal cortex:
“This area of the
brain is thought to
be involved in
planning
complex cognitive
behaviors and in
the ex...
“appropriate social behavior”
 Tell us an example of a stressful interpersonal
communication when there was a breach in
“...
Can we agree on a few assumptions?
 You cannot not communicate.
 Communication may be emotionally
positive
negative
n...
more assumptions
 Both the sender and receiver are responsible* for
the clarity
the meaning
the interpretation
the im...
 Dialogue

Definition of terms

 a conversation between two or more persons
 an exchange of ideas and opinions
 a disc...
The Dialogic Model
 Reflection
after listening carefully to the sender’s message
● listening, not formulating your respo...
The Dialogic Model
 Invitation to Expand
 “Is there more about that?”
 listen to what else they have to say
 repeat th...
The Dialogic Model
 Empathy
is not sympathy, “I feel sorry for you.”
is not identification, “I understand you because
y...
The Dialogic Model
 Empathy, continued
“Does that fit?”
hear their answer
● yes
● no
● sort-of
“is there more about th...
The Dialogic Model
 More about empathy
nothing worse than empathy that’s
● fake
● cheap
● off target
it requires some r...
The Dialogic Model
 Empathy is like Chinese food.
When it’s good, it’s great.
When it’s bad, it’s horrible.
When it’s ...
Activity Break: Brain Gym
“Lazy 8’s” or ∞ “infinity symbol”
Elbow to Knee
Palm to Sole
Lock-Ups
The Dialogic Model Reviewed

 Reflection
 “let me see if I got that right”
 “did I get that right?”
 keep the process ...
Practice, Practice, Practice
 Break up into pairs
take turns sending and receiving
I’ll come around and kibitz
keep it...
Deep Diaphragmatic Breathing
 Our “default mode” of
breathing
 Associated with
relaxation response
 Chest breathing
ass...
Deep Diaphragmatic Breathing
 Precautions: diabetes, asthma,
COPD
 Assume this position
 Notice as you take a deep
inha...
Deep Diaphragmatic Breathing
 Continue slow, deep breaths
 Expand the abdomen as you inhale
 Relax the abdomen as you e...
Questions, Comments, Discussion
About Well Wise Health Screenings
 Could you be at risk for
heart disease, stroke,
diabetes or other health
threats?
 Ou...
About Well Wise Health Screenings
 In five minutes from a simple
finger stick
 total cholesterol
 LDL, HDL
 triglyceri...
A Word About Me
 American College of Sports Medicine Certified
Health/Fitness Specialist
 Available for health/fitness i...
Thank You!
Please complete Program Evaluation
Anonymously
Honestly
Forthrightly
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2013 Education Symposium & Expo - Reducing Stress through More Effective Communication

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2013 Education Symposium & Expo - Reducing Stress through More Effective Communication

  1. 1. Reducing Stress through More Effective Communication David Wheeler, MA, MS, CH/FS, Wellness & Health Recovery Coordinator, Premier Health & Fitness Center, Tallahassee, Florida September 5, 2012
  2. 2. True freedom is found in the ability to pause between stimulus and response and in that pause to choose. Rollo May, MD, Psychiatrist—Philosopher
  3. 3.  Limbic system “Primitive” “Reptilian” “Old brain” Reacts to stimulus ● emotionally ● without thought
  4. 4. Prefrontal cortex: “This area of the brain is thought to be involved in planning complex cognitive behaviors and in the expression of personality and appropriate social behavior.” www.brainexplorer.org/ glossary/ prefrontal_cortex.shtml (italics mine)
  5. 5. “appropriate social behavior”  Tell us an example of a stressful interpersonal communication when there was a breach in “appropriate social behavior.”  Tell us an example of a stressful interpersonal communication when “appropriate social behavior” was maintained.  What was the difference between the two examples?  What can we learn from this?
  6. 6. Can we agree on a few assumptions?  You cannot not communicate.  Communication may be emotionally positive negative neutral emotional content is dependent on both ● the sender: what they meant to convey ● the receiver: what they heard, understood, interpreted, reacted to
  7. 7. more assumptions  Both the sender and receiver are responsible* for the clarity the meaning the interpretation the implications of the message * to some (varying) degree
  8. 8.  Dialogue Definition of terms  a conversation between two or more persons  an exchange of ideas and opinions  a discussion between representatives of parties to a conflict that is aimed at resolution  Diatribe  archaic: a prolonged discourse  a bitter and abusive speech or piece of writing  ironic or satirical criticism  Monologue: a long speech monopolizing conversation http://www.merriam-webster.com/dictionary
  9. 9. The Dialogic Model  Reflection after listening carefully to the sender’s message ● listening, not formulating your response ● listening, not focusing on your reaction to message “let me see if I got that right” paraphrase what you believe the other person meant conclude with, “did I get that right?” keep the process going until you hear, “yes”
  10. 10. The Dialogic Model  Invitation to Expand  “Is there more about that?”  listen to what else they have to say  repeat the Reflection process ● “let me see if I got that right” ● paraphrase what you believe the other person meant ● conclude with, “did I get that right?” ● keep the process going until you hear, “yes.”  repeat Invitation to Expand until you hear, “no.”
  11. 11. The Dialogic Model  Empathy is not sympathy, “I feel sorry for you.” is not identification, “I understand you because you’re like me.” it is, “I understand you because you’re like you.” “That makes sense because I know you to be a person who believes A, cares about B, wants C, feels [emotion] about D, etc.” Check it out, “Does that fit?”
  12. 12. The Dialogic Model  Empathy, continued “Does that fit?” hear their answer ● yes ● no ● sort-of “is there more about that” keep process going until you hear that your empathy statement fits
  13. 13. The Dialogic Model  More about empathy nothing worse than empathy that’s ● fake ● cheap ● off target it requires some real personal knowledge of the person (not likely to work with strangers) it requires some “emotional intelligence” don’t be afraid to stop at Reflection & Invitation
  14. 14. The Dialogic Model  Empathy is like Chinese food. When it’s good, it’s great. When it’s bad, it’s horrible. When it’s on target ● stress decreases (psychophysiology research) ● the relationship is strengthened ● people may become more open (two-edged sword)  It’s strong medicine. Be careful.
  15. 15. Activity Break: Brain Gym “Lazy 8’s” or ∞ “infinity symbol” Elbow to Knee Palm to Sole Lock-Ups
  16. 16. The Dialogic Model Reviewed  Reflection  “let me see if I got that right”  “did I get that right?”  keep the process going until you hear, “yes.”  Invitation to Expand  “Is there more about that?”  Empathy  “That makes sense because I know you to be a person who believes A, cares about B, wants C, feels [emotion] about D, etc.”  “Does that fit?”
  17. 17. Practice, Practice, Practice  Break up into pairs take turns sending and receiving I’ll come around and kibitz keep it brief after everyone has had a turn ● come back together ● we’ll process the experience
  18. 18. Deep Diaphragmatic Breathing  Our “default mode” of breathing  Associated with relaxation response  Chest breathing associated with stress response
  19. 19. Deep Diaphragmatic Breathing  Precautions: diabetes, asthma, COPD  Assume this position  Notice as you take a deep inhalation which expands chest? belly?  Relax muscles of neck, shoulders, chest, abdomen, hips and pelvis
  20. 20. Deep Diaphragmatic Breathing  Continue slow, deep breaths  Expand the abdomen as you inhale  Relax the abdomen as you exhale  Count slowly 1, 2, 3, 4 as you inhale  Pause  Count slowly 1, 2, 3, 4, 5, 6, 7, 8 as you exhale  Keep practicing until it becomes automatic
  21. 21. Questions, Comments, Discussion
  22. 22. About Well Wise Health Screenings  Could you be at risk for heart disease, stroke, diabetes or other health threats?  Our Well Wise health screenings are designed to identify health risks so that action can be taken to reduce them.
  23. 23. About Well Wise Health Screenings  In five minutes from a simple finger stick  total cholesterol  LDL, HDL  triglycerides  glucose  Plus  height, weight, BMI  blood pressure  pulse  Personal Wellness Profile™  online HRA  personalized report  employer report  Online Wellness Center™  All this for only $45  For large-enough groups delivered on-site  By appointment at Premier Health & Fitness Center
  24. 24. A Word About Me  American College of Sports Medicine Certified Health/Fitness Specialist  Available for health/fitness instruction  With individuals or pairs  specializing in ● fit, healthy and want to stay that way ● older, less fit, less healthy, physician referred  Health Coaching  With individuals or small groups  Complimentary consultation call 431-4835  Also available for organizational consultation
  25. 25. Thank You! Please complete Program Evaluation Anonymously Honestly Forthrightly

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