Your Resilience Your Response
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An interactive 3-hour workshop, where we learnt how to develop resilience. Combining insights from neuroscience and behavioural psychology, we discovered how to nudge our personal, team and organisational performance.
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Your Resilience Your Response
- 1. YOUR RESILIENCE YOUR RESPONSES The 2nd International Human Factors Conference Enabling People / Enhancing Safety 20. 21.10.2016 @ Lufthansa Seeheim with... & brainworkshops mesh.works
- 2. CONTENT 0. SETTING THE SCENE 1. UNDERSTANDING STRESS 2. PHYSIOLOGICAL REGULATION 3. EMOTIONAL RESOURCEFULNESS 4. COGNITIVE CAPACITY 5. BRINGING IT ALL TOGETHER
- 3. SCENE
- 4. 0. SETTING THE SCENE FOR YOU BUILDING RESILIENCE FOR US MEANS SUSTAINED HIGH PERFORMANCE REDUCED STRESS IMPROVE PHYSICAL HEALTH IMPROVED EMOTIONAL WELL-BEING REDUCED OVERWHELM BETTER DECISIONS BETTER RESPONSES
- 6. 3. What is your current strategy? 1. How big a problem is stress for you? 2. What are the costs?
- 11. Improved digestion Improved sleep Improved immune system Reduced stress Improved cognitive function Physical Relaxation
- 14. EXERCISE: STEP 1 1. GET 5 YELLOW AND PINK POSTITS! x 5 x 5
- 15. EXERCISE: STEP 2.1 1. TOP 5 WAYS YOU GET ENERGY x 5
- 16. EXERCISE: STEP 2.2 1. TOP 5 WAYS YOU LOSE ENERGY x 5
- 17. EXERCISE: STEP 3.1 TAKE YOUR POSITIVE ONES AND PUT THEM ON THE LEFT OF THE PIN-BOARD! + -
- 18. EXERCISE: STEP 3.2 TAKE YOUR NEGATIVE ONES AND PUT THEM ON THE RIGHT OF THE PIN-BOARD! + -
- 19. EXERCISE: STEP 4 STOP! AND NOW TAKE THEM ALL OFF
- 20. PRESSURE CONTROL STRESS = LOCUS OF CONTROL
- 21. EXERCISE: STEP 5 CONTROL NO CONTROL
- 22. EXERCISE: STEP 5 CONTROL NO CONTROL
- 23. WHAT DO YOU NOTICE?
- 24. IN PAIRS…WHAT CAN YOU DO DIFFERENTLY… 1. TO GET MORE ENERGY? 2. TO GIVE LESS AWAY?
- 29. Relaxation Mindfulness Focused Meditation MEDITATION AND MINDFULNESS
- 30. “Focusing your awareness on the present moment, while calmly acknowledging and accepting your feelings, thoughts, and bodily sensations.” EXERCISE: MINDFULNESS
- 31. “Focusing your awareness on your breath and counting exhalations (from 1-21), while maintaining focus on that single mental activity.” EXERCISE: FOCUSED MEDITATION
- 34. H.R.V. (GAME) Ref: Dr. Allan Watkins, Coherence 3.0 Seconds of heart beat data 1sec 2sec 70 bpm 76 bpm 81 bpm 83 bpm .759 sec 0.793 sec 0.744 sec 0.721 sec
- 35. HOW TO HOLD IT! 1. HOLD THE emWave2 WITH LIGHTS TO THE HOLDER’S LEFT 2. AND THE CABLE IS COMING OUT OF THE BOTTOM 3. ATTACH THE CLIP TO YOUR EAR LOBE
- 36. HOW DO YOU USE IT? 1. ADJUST YOUR BREATHING TO FOLLOW THE LIGHT 2. KEEP BREATHING UNTIL TOP LIGHT GOES GREEN
- 38. HOW THE GAME WORKS 1. PERSON 1 TO GO GREEN 2. HAND OVER TO PERSON 2. PERSON 2 KEEPS GREEN FOR 5 BREATHS 3. HANDOVER TO PERSON 3…AND SO ON UNTIL ALL GROUP DONE
- 39. HOW THE GAME WORKS 1. IF DURING FIVE BREATHS, IT GOES BLUE / RED, CONTINUE UNTIL GREEN 2. ONLY WHEN GREEN, CAN YOU PASS IT ON…
- 41. WHY HRV?
- 42. REVIEW SO FAR UNDERSTANDING STRESS PHYSIOLOGICAL REGULATION EMOTIONAL RESOURCEFULNESS COGNITIVE CAPACITY
- 43. IMPLICATIONS
- 45. BOOKS
Editor's Notes
- ARE YOU SITTING NET TO SOMEONE YOU DO NOT KNOW
- This is where we talk about our work on the word performance in society, organizations, professions and the shift to a more SUSTAINED PERFORMANCE. We need to make this sound like our personal quest. Which it is ☺! We are becoming more interdisciplinary and we are realizing where in the past experts did not connect, the only way we have forward is by working on collective processes that help us find new solutions.
- NYT: http://www.newyorker.com/science/maria-konnikova/the-secret-formula-for-resilience?utm_content=buffera653f&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer HBR: Resilience is About How You Recharge, Not How You Endure Harvard Business Review, Shawn Achor and Michelle Gielan June 24, 2016 https://goodthinkinc.com/harvard-business-review-resilience-is-about-how-you-recharge-not-how-you-endure/ Response is any action or change of condition evoked by a stimulus
- 9.20 Understanding Stress 10 minutes max! Introduction: What is stress? How do people to respond? people respond differently, i.e. physiologically, emotionally and cognitively. Understanding flight or fight! All of the above to keep you alive. In the context in Lufthansa wanting safety and better response.
- Nowadays this is the opposite to the response we often need - e.g. in the cockpit, when under stress we want to make our best decisions. The solution? To regulate your nervous system
- Your nervous system can be described in three parts: physiology, emotions, thoughts. This offers three ways to manage stress, and improve resilience
- 9.30 Physiological Mastery 30 minutes Need for physical relaxation. How do you currently relax? Too often people either don’t make time to relax, or they do something ‘indirect’ (drink wine, go for a run, watch tv). Instead, learn to regulate your physiology directly.
- Progressive Relaxation exercise Relax toes to head, one muscle group at a time Notice that mind becomes clearer too. Reinforce that the system is interconnected.
- Benefits of physical relaxation Link back to the benefits / expectations they have mentioned before (sleep / well-being / immune system)
- 10.00 Emotional Mastery 30 minutes Researcher Martin Selegman, found that perceived (‘locus’ of) control is the key to resilience. If you feel you have control over your experience, you are more emotionally resourceful and therefore more resilient. If you feel you have no control, you feel helpless.
- Exercise: Cultivating greater sense of control, explored through what gives and takes your energy. - You give each individual 10 postits (5 green / 5 red) We direct them: On green positis list one by one things that give you energy and make you happy at work or home? On the red posits list one by one things that drain your energy, make you feel bad, frustrate you at work and home? - Group takes pin boards and sticks all green ones on one, and all red ones on the other. - Let the group discuss and read what others have put on the boards. - Third pinboard: on a big circle (in side is you are in control / outside you are not in control), get each individual to take their postits again and place them in and out of the circle depending on in control or out of control. - What do you notice? Are the things outside of your control really outside of control? Challenge anything that is outside the circle: emphasise external events are outside - how you respond is inside. - Then final part is in pairs (3 if uneven) discuss what can you do differently? What simple things can you do more of or less of?
- Postit notes on table.
- Postit notes on table.
- Postit notes on table.
- Postit notes on table.
- Postit notes on table.
- Postit notes on table.
- So it’s not just the amount of stress you experience, it’s how you respond to it that’s important. You can’t control external events, but you can influence how you respond.
- Postit notes on table.
- Postit notes on table.
- Postit notes on table.
- Postit notes on table.
- 10.45 Cognitive Mastery 30 minutes Final stage in regulating your nervous system - cognitive mastery Introduce neuroplasticity and its implications: you can train your brain like a muscle. Best way is though meditation or mindfulness
- Nowadays this is the opposite to the response we often need - e.g. in the cockpit, when under stress we want to make our best decisions. The solution? To regulate your nervous system
- Understanding that, despite the common misconceptions, meditation and mindfulness can be described in terms of two natural and familiar states: Physical relaxation + focused attention Review benefits of relaxation. M+M also offer improve emotional regulation and improve focus. Achieved by deliberately directing your attention.
- Mindfulness = ‘open monitoring’, or non judgmental awareness. Helps develop emotional regulation. Focused meditation = focusing on one specific thing, to the exclusion of all others. Helps strengthen focus and attention.
- Exercise = reinforce progressive relaxation, then mindfulness exercise. Become more aware of physical sensations, then sounds, then feelings, then thoughts.
- Exercise = reinforce progressive relaxation, then focused meditation exercise. Count breaths in cycles of 1-21, if time - add hypnotic rehearsal Discuss which techniques was easier / preferred.
- Briefly review cognitive benefits: Reduced activity in amygdala = improved decisions making under pressure Reduced attentional shift = improved focus and reduced distraction
- 11.15 Bringing it all together in HRV 30 minutes Now we have given you the tools you should be able to deploy them. ARE YOU READY FOR A GAME! First, brief explanation of Heart Rate Variability, and how it can be measured by wearable tech.
- The heart beat - heart rate is has its usefulness as feedback on your state, but HRV is a far more accurate assessment of the health of your autonomic nervous system, and specifically the health of your sympathetic and parasympathetic branches. HRV = the responsiveness of your nervous system Greater variability = more effective stress and recovery response Coherence = your nervous system in its most resourceful state Game Make sure we have equal amounts of people in the groups. Turn some into observers if need be! We explain the rules of the game. Play the game. Sit in their chairs. Using any technique they can, their job is to get the light to go green. Once it is green, pass on to the next. And the first - In your group who thinks they need the most help? And then reward them with the device. We can only give ten away!!!!!
- Postit notes on table.
- Postit notes on table.
- Postit notes on table.
- Postit notes on table.
- Postit notes on table.
- Postit notes on table.
- How can we apply this to help make your organisation are resilient?
- 11.45 What is the implications of this to your organisation? 20 minutes - Break in two groups in larger groups and come up with one statement / action to place on leadership quadrant (More off / Less off / Start / Stop)
- 12.05 Summary and Thanks 10 minutes - Go through some statements and refer back to expectations - Say thanks and close.